Guide to Getting Through the Winter Blues and Seasonal Depression
Everyone always says how beautiful and breathtaking Seattle is in the summertime. But then October rolls around…then November and December and suddenly you blink and you’re smack in the middle of winter. Now, you get off work at 5pm and it’s already pitch black as you’re walking to your car; it feels like bedtime when it’s barely time for dinner. Even if you live someplace other than Seattle, winters can still be difficult due to the shorter days, less access to outdoor activities, and greater degrees of isolation due to weather.
Maybe you find that your motivation and energy start to match the dreary, dark weather. It starts getting too cold to spend concentrated time outside, which limits the type of social activity you can engage in. Suddenly it becomes harder and harder to reach your friends; they often seem too busy or tired.
Many people start turning inwards and isolating in their own homes. It can feel as though the entire city of Seattle has hibernated for the season, and that you’re floating on an island by yourself.
Sounds depressing, right? For a lot of people living in Seattle and other places with dreary winters, this is the reality. So, how do you pull yourself out of this funk and into the “light”, so to speak? Here are some ideas to help you manage seasonal depression.
Consider getting a sun lamp alarm.
Sun lamps can be effective in restoring Vitamin D in the body by mimicking natural outdoor light, and studies have shown that 20-30 minutes each day of sun lamp exposure can make a difference by increasing serotonin levels to regulate one’s mood.
Sun lamp alarms can be programmed to gradually turn on at the time you wake up and mimic the rising of the sun during the dark winter months. If waking up to darkness outside feels difficult for you, sun lamp alarms might really make a difference in finding the motivation to get your day started.
Check out this list of sun lamp alarms you can purchase.
Change your environment.
Even if it’s for short periods of time, spending time in different environments or going out to public spaces can help shift your mood. If you are planning to read or study in your room, try going to a library or coffee shop and surrounding yourself with other people who are reading and engaging in quiet activities. If you’re working out or doing yoga in your room, try joining a workout class to exercise alongside other people. Go to a park or walk around downtown when you feel stuck in your bedroom or even check out one of Seattle’s museums if you’re looking to learn something new and stimulate your mind. Even if you don’t know anyone around you, spending time in public can be a good reminder that you’re not alone.
Here are some of our favorite places around Seattle:
Coffee & Tea Shops
Jewel Box (Northgate)
Tea Republik (Cap Hill)
Ada's Technical Books and Cafe (Cap Hill)
Leon Coffee House (University District)
Seattle Sunshine Coffee (Bryant)
Museums
Museum of Pop Culture
Seattle Art Museum
The Museum of Flight
Museum of History and Industry
Seattle Asian Art Museum
Parks
Green Lake
Kerry Park
Gas Works Park
Cal Anderson Park
Magnuson Park
Seward Park
Rearrange your room or living area.
Decorating your living space in a warm and inviting way can help you to feel excited to come home. Consider changing the lighting in your space by hanging string lights or colorful lights that reflect on the walls or ceilings. It may also be helpful to switch out your fluorescent lamp lights with ones that can create a more comfortable ambience. If the lighting in your space feels cozy and warm, it’s likely that the darkness of winter will feel more tolerable.
Stay connected with friends and family.
Push yourself to reach out, and consistently plan social activities with people you enjoy being around. Remind your loved ones how much you care about and appreciate them. It can also be helpful to allow yourself to be vulnerable when connecting with the people close to you, since it’s likely they might also be affected by seasonal changes. Connection can make a big difference when dealing with seasonal depression. If the weather or darkness becomes a barrier to planning social activities, there are plenty of options for indoor get-togethers.
Ideas for indoor activities:
Hosting dinner parties
Cooking or baking with friends
Movie nights at home
Board games, cards, or puzzles
Reading or journaling with others
Pick up a new hobby or try something new.
Think of something you’ve always been curious about or wanted to try and kick start it while you’re getting through the winter season. This might open up new opportunities or stimulate new parts of your mind while distracting you from the dreary weather.
Ideas for new hobbies:
Knitting
Meditation
Yoga
Climbing
Pottery
Cooking or baking
Painting & other art forms
Attend workout classes or get a gym membership.
Exercising and moving your body can significantly improve mental health, especially during the dark winter months. Working out can give you the chance to set goals, track progress, and challenge yourself through physical activity. This is also a great way to surround yourself with others and potentially meet new people, especially if you sign up for workout classes or attend the gym around the same time each day/week.
Create a routine.
You may already have a routine in place, and if so, sticking to this routine will be beneficial in keeping your body and mind on track. If you don’t have a routine, take some time to build one, and work out the details of your routine ahead of time so you can go into the week and month with clear expectations.
Suggestions for creating a routine:
List your responsibilities for each day of the week.
Look for recurring patterns across the week.
Identify gaps in your days/weeks that you might be able to fill in with down time or social events.
This practice of visualizing your time and planning might help you feel more confident about getting through the days ahead.
If the description of seasonal depression or “winter blues” resonates with you, know that you’re not alone. It is very common to experience this type of sadness or emptiness during the winter months. If you need some extra support, feel free to reach out to us here to schedule an appointment with one of our providers.
References
Team, B. and S. (2020, September 18). Will A sad sun lamp actually make you happy? Cleveland Clinic. Retrieved January 24, 2023, from https://health.clevelandclinic.org/are-sun-lamps-best-to-improve-your-winter-mood/