People who consistently find themselves becoming depressed during the dark months of the winter may have more than just a case of the winter blues. While 10 to 20 percent of people in the United States experience mild depression symptoms during the winter months, between 4 and 6 percent suffer from a condition called Seasonal Affective Disorder, or SAD, according to the Cleveland Clinic. Talk to a doctor if you believe you may be suffering from this disorder, but also consider simple lifestyle modifications to avoid or minimize this winter depression.
Step 1
Brighten up the home and workplace. Open all curtains and blinds and sit next to the window whenever possible.
Step 2
Get outside as much as possible. The effects of daylight are beneficial, even when the weather is gray and cloudy. MayoClinic.com notes that getting outside within two hours of waking up in the morning may be particularly beneficial.
Step 3
Exercise. Regular, consistent exercise may prevent the onset of depression symptoms. When possible, it may be beneficial to exercise outside for best results.
Step 4
Eat a well-balanced diet. When the weather turns colder, some people turn to sweets or warm comfort foods. While this is fine in moderation, it is important for people to make sure they are getting adequate nutrients from all of the food groups.
Step 5
Keep a regular sleep schedule and routine. Villanova University’s Counseling Department notes that having a regular schedule and getting enough sleep may help prevent the winter blues.
Step 6
Participate in enjoyable activities or social events. Some people prefer to stay at home during the winter months, but being surrounded by friends and family and doing things that are enjoyable may help keep depression away.
Tips and Warnings
- When simple lifestyle modifications don’t seem to help, contact a doctor for a diagnosis and treatment options. A doctor may recommend light therapy, antidepressant medications or counseling. Some people may find it useful to take a trip to a sunny, warm location during the winter months. Taking an antidepressant medication early in fall, before the development of symptoms, may prevent depression symptoms from occurring.
- If you experience suicidal thoughts, contact a mental health professional immediately.
References
- Cleveland Clinic: Seasonal Affective Disorder
- Mayo Clinic: Seasonal Affective Disorder: Lifestyle and Home Remedies
- Villanova University Counseling Department: Winter Blues/Seasonal Affective Disorder
- Northern County Psychiatric Associates: Seasonal Affective Disorder and Light Therapy
- Drugs.com: In SAD Patients, Autumn Antidepressants Can Prevent Winter Depression
