Tips for Combating Depression During Winter

Kristen SchouKristen Schou
Jan 10, 2017

It’s darker, it’s colder… It’s wintertime, and you may find that your depression symptoms are worse at this time of year.

Watch the video above to learn more about ways that you can combat depression symptoms during the winter, or read the written summary below.

Find the Light

Try to put more light in your house. Use lamps or even Christmas lights to simulate the brightness that is missing during the wintertime, and keep the blinds open to allow as much natural light in as possible.

If you’re in a part of the world where there is very little light during the winter, light box therapy may be beneficial to you. Studies show that light boxes do help people with depression during the winter months, and with some research you should be able to find one in your price range.

Create a Sleep Schedule

Going to bed and getting up in the morning can be very hard for people with depression, so creating a sleep schedule may help. Go to bed at the same time each night. Instead of lying in bed in the morning and feeling that you want to stay there all day, try getting up immediately and making the bed. Making the bed serves as a boundary — it indicates that you cannot go back to bed.

Get Moving

This can be a hard one, but have a goal to accomplish in the morning — it will help you get up and feel a little bit more motivated. Your goal could be going to get coffee, taking the kids to school, walking the dog, etc. This can help you get out of the house and get moving.

Exercise is very important for people who are suffering with depression; it boosts endorphins, gets your heart rate up, and helps increase motivation. You don’t have to go to the gym! You can go for a walk, do some yoga, or do some push-ups. Whatever you are able to do, do that.

Reach Out

If you have a doctor that you talk to about your depression, or if you are seeing a therapist, it’s a good idea to tell them that you are having trouble. They can help you with coping skills. If you have a support system, maybe this is a good time to call somebody. Go out for coffee with someone and be around other people.

Winter Isn’t All Bad

It’s easy to focus on how cold and wet it is outside, how horrible the weather is, or how it’s always dark, but it’s good to also focus on the positives too, like hot chocolate, sweaters, and comfy blankets. Whatever makes you happy about the winter months, focus on that.

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