It is not uncommon to feel gloomy as the cold weather rolls in. However, if you can’t quite shake this melancholy, you may be struggling with seasonal depression.

Seasonal depression is known clinically as Seasonal Affective Disorder (SAD) and usually rears its head on an annual basis from late fall to early spring.

Symptoms include, but are not limited to:

• Abnormal sleeping patterns
• Trouble focusing
• Social withdrawal
• Loss of interest in activities
• Hopelessness, anxiety, or indifference

While seasonal depression and the holiday blues are associated with similar feelings, the former is most commonly attributed to changes in weather and a lack of sunlight. Seasonal depression also exhibits a recurring pattern and significant intensity.

Nonetheless, these five tips can alleviate the difficult feelings regardless of which diagnosis you land on.

Staying inside for too long can result in cabin fever and feelings of isolation and anxiety. It is important to diversify your surroundings regularly to remain stimulated and connected to life’s possibilities.

As well, a lack of vitamin D has been correlated with overall mental health. If your schedule makes it challenging to absorb the sparingly available daylight, an artificial light box may be an effective alternative.

Maintaining healthy connections with others is vital to our well-being at any time of year. However, socialization is particularly important for those struggling with seasonal depression.

You may be compelled to sleep all day or watch holiday movies instead, but interacting with a trusted friend or relative will offer you far greater relief in the long run.

Several studies have shown that regular exercise exhibits long-term positive effects on depressed patients.

The most important factor is consistency. It can be difficult to leave the comfort of your bed to go for a morning run in freezing cold weather. However, even a short bout of exercise will reduce your stress hormone levels and flood your brain with feel-good chemicals.

Gratitude journaling is an incredibly effective way to combat negative thought patterns and feelings of hopelessness.

There are plenty of things to complain about once the temperature drops, from shoveling snow to the cost of heating. However, these challenges do not negate the numerous blessings that we are afforded every day. Focusing on the positive features of each day will help to mediate the overall stress of the season.

Minimal sunlight has been associated with an overproduction of melatonin, causing fatigue and disrupted sleeping patterns.

Try to wake up and go to bed at the same time each day. It can be helpful to avoid taking naps and create a nightly routine that signals to your body when it’s time to sleep.

Please note that these self-care habits may not be sufficient in severe cases. If your symptoms persist despite these interventions, it is best to seek professional care. At Restore 360, our therapists and mental health professionals are well-equipped to help you overcome seasonal depression. Schedule  free consultation call with us online or call (484) 373-2710 to get started on your recovery. Visit our services page to learn more about how we can help you.