Okay, I get it: it’s cold, wet, and dark outside, and you don’t want to get out of bed. Many people experience this feeling in winter, and we call it seasonal depression or Seasonal Affective Disorder (SAD). This condition typically occurs during the fall and winter months when there’s less sunlight. It can lead to symptoms like fatigue, irritability, and low mood. According to the National Institute of Mental Health, about 5% of the U.S. population experiences seasonal depression, with women and younger adults being the most affected. The thing is, if you don’t try to combat this feeling, it won’t get better or go away. If your symptoms are especially bad right now and you’re struggling to get motivated, here are some things you can do to try and help, ranging from low to high amounts of effort.
- Move from your bed to another space in the room or house. Sit on the couch, in a comfy chair, sit next to a window, etc.
- Call a friend or family member on the phone
- Make a cup of tea or hot chocolate
- Listen to some UPBEAT or mellow music
- Play with your pet
- Go for a walk around the block
- Have some soup
- Watch festive or favorite movies, Tele Party is a feature offered by some streaming services and it allows you to watch a movie at the exact same time as a friend. For example, when you pause the movie on your screen, their screen also pauses.
- Put up string lights
- Take a warm bath
- Shop for pet winter coats
If you’re feeling a little more energized or ready to tackle something with a bit more effort, here are some higher-energy activities that can help lift your mood and get you moving:
- Embrace the cold and go ice skating
- Bake a cake, cook a meal
- Go to the gym or yoga class
- Try a light box. Yes, this is a real thing. These devices give off light that mimics sunshine and are proven to boost your mood. Scientists recommend you do this within the first hour of waking up.
- Make a scrapbook
- Learn a new skill. Ex: guitar, crochet
- Go to or host a bonfire with friends
- Get a massage
As winter continues, it’s important to remember that this season is temporary, and brighter days are ahead. Warmer weather and more sunlight will return, and with it, a sense of renewal. In the meantime, don’t hesitate to try some of these suggestions to help you get through the colder months. And if you ever feel like your symptoms are overwhelming, consider contacting a professional for guidance. You’re not alone, and there are resources available to support you. For more information on seasonal depression, check out articles from the National Institute of Mental Health or speak with your healthcare provider.
