[Sethia Soliman]

Discover 3 surprisingly simple ways to overcome seasonal depression—are you doing it?​

Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.

As the chill of winter wraps itself around us, many Americans find themselves feeling a bit down. The shorter days and longer nights can lead to a case of the winter blues, which is quite common.

However, for some, this seasonal slump deepens into something more serious, sometimes severe enough to be classified as seasonal affective disorder (SAD).

While it may seem like just a part of the season, there are ways to fight back and feel better.

SAD is a form of depression that occurs during the colder months when daylight hours are shorter. While many people experience mild seasonal blues, SAD is different—it involves persistent symptoms of depression that last at least two weeks.

Some common signs include:

• Changes in sleep patterns (sleeping too much or too little)
• Increased or decreased appetite
• Loss of interest in activities once enjoyed
• Low energy and motivation
• A general feeling of sadness or hopelessness

“You should ask loved ones if they have noticed changes in your mood.” Dr Thea Gallagher stated. Image source: Pexels/Teona Swift

The good news is that you don’t have to wait for spring to start feeling better. Here are three simple strategies to combat SAD and improve your well-being:

1. Prioritize Nutrition​

What you eat can impact your mood. Research suggests that highly processed foods can worsen anxiety and depression, so focus on whole, nutrient-dense foods instead. Additionally, maintaining a regular eating schedule helps keep your energy and mood stable.

2. Get More Light Exposure​

Light therapy is a proven treatment for SAD. Sitting in front of a light box that emits 10,000 lux of light for about 30 minutes each morning (ideally around 8 a.m.) may help regulate your circadian rhythm and increase serotonin levels.

Even better? Get outside. Even on cloudy days, natural sunlight provides vitamin D, which plays a crucial role in mood regulation. Pairing sunlight exposure with at least 150 minutes of exercise per week can further help reduce symptoms of anxiety and depression.

3. Engage in Behavioral Activation​

One of the biggest challenges of SAD is that it makes you want to withdraw from activities—but isolating yourself can make things worse. Instead, push yourself to engage in activities you used to enjoy, even if you don’t feel like it at first. Social interaction, hobbies, and movement can all contribute to breaking the cycle of low mood.

If you’re worried that you may be suffering from SAD, it’s helpful to track your symptoms. Keeping a journal where you rate your mood on a scale from 1 to 10 throughout the day can provide insight into patterns over time.

You should also listen to feedback from loved ones. If friends or family notice changes in your mood, energy levels, or behavior, it may be time to reach out for professional help.

Source: YouTube/PIX11 News​

Remember, there’s never a wrong time to seek support. If you don’t feel like yourself, schedule an evaluation. The worst that can happen is that you gain reassurance—or the help you need to start feeling better.

Key Takeaways

• SAD is a form of depression triggered by shorter daylight hours, leading to low energy and mood changes.
• Simple strategies like eating nutritious foods, getting light exposure, and engaging in activities can help combat symptoms.
• Keeping track of your mood and listening to loved ones can provide clues about when to seek professional help.

At The GrayVine, we understand that depression can be tough, but it doesn't have to be unbearable. By taking proactive steps and knowing when to ask for help, you can maintain your well-being all year round. Have you tried any of these strategies to combat the SAD? Share your experiences in the comments below!

Also read: Discover this psychologist’s secret tactics to overcome seasonal depression – these tiny changes have massive impact!