7 Unexpected Ways to Beat Winter Depression
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Like many people in the Northern hemisphere, I dread this season, and not just because of the cold. Every year around mid-January, I can expect it: the onset of winter depression, or Seasonal Affective Disorder — the dreaded SAD.
I find seasonal depression easier than the regular kind — I can handle anything that has an end date. But having grown up in Florida, I'm saddled with a brain that expects spring to coincide with Valentine's Day, and I can't even watch a movie or TV show that was filmed in summer (Girls is a huge one) without being completely distracted by green grass and leaves, and the light, oh the beautiful, beautiful light. (One winter, I spent an entire episode of The Bachelor focused intently on the sweat on the contestants' chardonnay glasses while they partied in some tropical locale — condensation = warmth!)
So this year, I'm setting out to do everything within my power to keep my winter blues at bay. I consulted with an expert — Google's in-house therapist, no less — and got these tips for beating back the darkness, some of which I'd never heard in all my years of searching the Internet for SAD tips.
It should go without saying that if you're experiencing depression of any kind, the very first thing you should do is talk to a licensed medical professional. This easy to use national therapist locator is popular, as are these national talklines.
1. Make an appointment for a physical.
"Doctors are generally extremely helpful people who want to help you to feel better, but they're not mind readers," says NYC therapist and emotional health expert Katherine Schafler runs a high-demand private practice and is an in-house therapist at Google. "Talk about how you're feeling. Ask about how vitamin D and melatonin supplements can impact mood. Both are thought to improve circadian realignment (a major factor in SAD). Your doctor can also discuss other supplement remedies and medications that might help boost your mood, depending on your needs."
2. Exercise — even for 10 minutes per day.
"I know it's annoying to hear this as a suggestion because everyone already knows that exercise is generally helpful," says Schafler, "but even just doing 10 minutes of exercise in the middle of your living room changes your brain chemistry and can boost your mood. (Need a song for when you're trying to work out and it's super boring? Listen to this)."
3. Light therapy works — and not just from light boxes.
Most people with SAD know about light box therapy, but here's one I haven't heard: turn on the lights in your house. "Does the only glow in the room come from the TV, your phone, or the computer screen?," asks Schafler. "Not good. Light a candle, pull the shades wide open, turn on extra lights in your home. Light therapy is an actual thing and choosing the right light box for you can be surprisingly effective."
4. Get outside and take a walk — even if it's not sunny.
Separate from the exercise tip above, Schafler says you need to get outside every day, even if it's for a short time, and not just for the direct-sunlight and vitamin D reasons you're used to hearing. "I know it's cold, but bundle up and get outside!," she says. "Even if its not sunny out, you'll get more light than being inside, and increased light exposure is one of the biggest factors in mitigating the winter blues."
5. Color your life.
"Colors can carry an unexpected but strong impact on appetite, mood, ability to focus, a person's sense of calm, etc.," says Schafler. "Ever wonder why the McDonald's golden arches are warm gold instead of a cool blue? Consider painting a certain wall in your bedroom or a specific space in your home a bright color as a post-Thanksgiving tradition. If you're not really a DIY person, it's all good. Get a pretty mug for winter tea, order a color pop via pillow shams for the sofa, place a bright, warm throw in an easily visible place in your home — there are lots of easy ways to infuse mood-boosting color into your day."
6. See a "booster" therapist in the winter.
You can also see a therapist just for seasonal blues: "If the winter is extra rough for you for whatever reason, get a little extra support. I see a lot of clients who know the winter is not their best season emotionally and come in to see me for three months or so of 'booster therapy,' which always strikes me as so self-aware and positive."
7. Just. Do. Something. Anything.
I asked Schafler about a few other methods that have worked for me in the past, like staying incredibly busy (my #1 coping mechanism), acupuncture, and meditation. She said they all can be beneficial, but the most important thing is to take action: "No matter what you do, just do something. It's number one of the 10 tenets I created to help guide my psychotherapy practice — 'It is impossible to selectively heal.' When you water a tulip, you can't just water the petals. By watering one part you water everything, and the same is true for getting better. Maybe the efficacy is in the treatment itself, but there's also something healing in the gesture of trying. For example, if you want to try acupuncture and it helps you to feel better, that's fabulous, but even if it doesn't help directly, the fact that you tried will bode well for you in the bigger picture," she says.
"When you reach for something restorative and make choices based on self-progression instead of self-destruction, you communicate the following to yourself: 'I'm worth it. I deserve to be happy. I deserve to feel good.' That in and of itself contributes to the positive momentum you need to navigate through a depressive episode or the winter blues."
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