10 ways to manage seasonal depression

Written By Katie Parent

Seasonal depression, also known as Seasonal Affective Disorder (SAD), can be challenging, but there are effective strategies to manage it. Here are 10 ways to help:

1. Light Therapy

  • Use a light therapy box to simulate natural sunlight, especially in the morning. This helps regulate your circadian rhythm and boosts serotonin levels.

2. Get Outside

  • Spend time outdoors during daylight hours, even if it's cloudy. Natural light, even in small doses, can help improve mood.

3. Exercise Regularly

  • Engage in physical activity to release endorphins, which act as mood enhancers. Even 30 minutes of walking can make a difference.

4. Maintain a Routine

  • Stick to a consistent daily schedule for sleep, meals, and activities. This can create a sense of stability and help combat feelings of depression.

5. Healthy Diet

  • Eat a well-balanced diet rich in whole grains, fruits, vegetables, and omega-3 fatty acids (found in fish like salmon). Avoid excessive sugar and processed foods, which can worsen mood swings.

6. Stay Social

  • Connect with family, friends, or support groups, even when you feel like isolating. Social interaction can lift your spirits and provide emotional support.

7. Manage Stress

  • Incorporate stress-relief activities into your routine, such as yoga, meditation, deep breathing exercises, or journaling. These can help reduce feelings of anxiety and sadness.

8. Vitamin D Supplements

  • Since less sunlight can lead to lower vitamin D levels, taking vitamin D supplements can help improve mood. Consult your doctor to determine the right dosage.

9. Professional Support

  • If symptoms are severe, consider talking to a therapist or counselor. Cognitive Behavioral Therapy (CBT) is particularly effective for SAD. Katie provides therapy in NY and coaching worldwide for those looking for extra support. You can also find more support in Katie’s book, safety at the roots. You can buy it here

10. Mindful Hobbies

  • Engage in hobbies that bring you joy, whether it's reading, painting, cooking, or any creative activity that helps you stay mentally engaged and positive.

These strategies can be effective in managing seasonal depression and boosting overall well-being during the colder, darker months.

Find items to help support you this season by clicking here

Katie Parent
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