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Coping with Seasonal Depression

 » Bill Reichle Therapy/Counseling

As the days get shorter and the weather gets colder, many people experience a shift in their mood and energy levels. This is known as seasonal depression, also called seasonal affective disorder (SAD).

Seasonal depression is a type of depression that occurs during certain times of the year, typically in the fall and winter months. It is estimated that 10-20% of people experience mild symptoms of seasonal depression, while 4-6% experience more severe symptoms.

If you find yourself feeling down, lethargic, or unmotivated during the colder months, you may be experiencing seasonal depression. In this article, we will discuss what seasonal depression is and its symptoms and provide tips and strategies for coping with it.

What is Seasonal Depression?

Seasonal depression is a type of depression that is related to changes in seasons. It is most commonly associated with the fall and winter months, but some people may experience it during the spring and summer as well.

The exact cause of seasonal depression is not fully understood, but it is believed to be related to changes in the body’s circadian rhythm or internal clock. The decrease in sunlight during the fall and winter months can disrupt this rhythm, leading to changes in mood and energy levels.

Symptoms of Seasonal Depression

The symptoms of seasonal depression are similar to those of other types of depression, but they occur at a specific time of year. Some common symptoms include:

  • Feeling sad, hopeless, or irritable
  • Loss of interest in activities you once enjoyed
  • Changes in appetite or weight
  • Difficulty sleeping or oversleeping
  • Low energy or fatigue
  • Difficulty concentrating
  • Thoughts of death or suicide

If you experience these symptoms for two or more consecutive winters, and they go away in the spring and summer, you may have seasonal depression.


Coping with Seasonal Depression

If you are experiencing seasonal depression, there are several strategies you can use to cope with it. Here are some tips to help you manage your symptoms and improve your mood during the colder months.

Get More Sunlight

One of the leading causes of seasonal depression is a lack of sunlight. To combat this, try to spend more time outdoors during the day. Take a walk during your lunch break, or sit near a window while you work. If possible, plan a winter vacation to a sunny destination to give yourself a boost of vitamin D.

Use Light Therapy

If getting more sunlight is not an option, consider using a light therapy box. These devices mimic natural sunlight and can help regulate your body’s circadian rhythm. Use the light box for 20-30 minutes each morning to start your day on the right foot.

Stay Active

Exercise is a powerful tool for managing depression, including seasonal depression. Regular physical activity can boost mood, reduce stress, and improve overall well-being. Try incorporating at least 30 minutes of exercise into your daily routine, whether going for a walk, taking a fitness class, or doing yoga at home.

Practice Self-Care

During the colder months, taking care of yourself physically and mentally is essential. Make time for activities that bring you joy and relaxation, such as reading, taking a bath, or spending time with loved ones. Also, be sure to prioritize your physical health by eating well, getting enough sleep, and managing stress.

Seek Support

If you are struggling with seasonal depression, it’s essential to reach out for support. Talk to a trusted friend or family member about how you are feeling, or consider joining a support group for people with seasonal depression. You can also seek professional help from a therapist or counselor who can provide you with coping strategies and support. Bill Reichle is here to help you today!


Additional Strategies for Coping with Seasonal Depression

In addition to the tips mentioned above, here are some other strategies you can use to manage your seasonal depression:

Try Mindfulness Techniques

Practicing mindfulness can help you stay present and reduce stress and anxiety. Consider incorporating mindfulness techniques into your daily routine, such as meditation, deep breathing, or journaling.

Use Aromatherapy

Certain scents, such as lavender and peppermint, have been shown to have a calming effect on the mind and body. Consider using essential oils or lightly scented candles to create a relaxing atmosphere in your home.

Take a Vitamin D Supplement

Vitamin D deficiency has been linked to depression, so taking a supplement may help improve your mood. Consult with your doctor before starting any new supplements.

Create a Routine

Having a routine can help you feel more in control and reduce feelings of overwhelm. Try to stick to a consistent sleep schedule, meal times, and exercise routine to help regulate your body’s internal clock.

Consider Medication

If your symptoms are severe, your doctor may recommend medication to help manage your seasonal depression. Antidepressants can be effective in treating depression, but they may take a few weeks to start working, so it’s essential to be patient and consistent with your treatment.


Take the Seasonal Depression Quiz

If you are unsure if you are experiencing seasonal depression, you can take a quiz to assess your symptoms. The Seasonal Depression Quiz, created by the National Institute of Mental Health, can help you determine if you may have seasonal depression and if you should seek professional help.



Seasonal depression is a common condition that affects many people during the colder months. If you are experiencing symptoms of seasonal depression, know that you are not alone, and there are strategies you can use to cope with it. By getting more sunlight, staying active, practicing self-care, and seeking support, you can manage your symptoms and improve your mood during the winter months. Remember to consult with your doctor if your symptoms are severe or if you are considering medication. With the right support and strategies, you can overcome seasonal depression and enjoy the winter season.

author avatar
Bill Reichle Owner, Mental Health Therapist
Bill is the owner of Avanti Consulting LLC. Bill consults and works with families, children, and adults.