In Utah, it seems there are more people than we realize that are struggling with seasonal depression. It’s hard to admit that this is what you are experiencing and can be attributed to the winter blues. If you are powered by the sun, well, solidarity sister and your mental health can struggle in these cold, dark months. This is the time of year when it’s even more important to offer yourself a big, old dose of self-compassion.
Coping with Seasonal Depression is different than curing it.
Before I offer some ways to help you cope with seasonal depression, I want to make sure know these ideas are likely not going to cure your seasonal depression. For some people, they can take the edge off of a depressed mood just a little and for some, they help tremendously. No matter what I don’t want you to think anything is wrong with you if you’re still feeling a little low when trying these things out. I would also highly encourage you to see your primary care physician if your depression seems unmanageable. If you are having suicidal thoughts please go to your nearest emergency room, and tell someone you are struggling. Your life has meaning and value, you are cared about, and you have a purpose. Don’t try and deal with this alone.
Alright, here we go….
7 Ways to Cope with Seasonal Depression:
Focus on comfort
This is the time of year to focus on keeping yourself comfortable. Surround yourself with cozy things. Keeping your body comfortable is one thing that can impact mood in a positive way. Wear sweaters, fuzzy socks, slippers, and stay under blankets when you can. If these type of clothes don’t make you feel comfortable, give yourself permission to wear what does. If your body has changed in the winter months, make sure you get clothing it feels comfortable in. Your body deserves comfort no matter what size it’s at. Take care of that cracked skin with lotion or take a bath in Aquaphor if you need to :) Again, be good to your body. It deserves care.
2. Regulate your temperature
Make sure you are staying warm as the drop in temperature can influence a drop in mood. It’s the season of warm relaxing baths, space heaters, heated blankets, heated mattress covers, heated gloves, etc. Keeping the temperature low in your house might save money but it doesn’t always save your mental health. You don’t need the reminder that it's winter by freezing so consider this me giving you permission to bump up the heat in your house. Drink warm drinks and eat warm food. This might sound simple but a big part of emotional regulation can be shifting temperatures. If you find drinking a cup of ice water in the winter, improves your mood then do it.
3. Notice days when you can spend time outside
There will be days when the sun comes out and the temperature isn’t as low. Those are the days where it’s important to prioritize time outside. It can be briefly walking the dog around the block, riding your bike through the neighborhood, or just sitting on the porch and feeling the sunlight. Even if the sun isn’t out and the temperature isn’t as low, getting fresh air is important for mental health. These moments outside can fill your cup a little until the weather consistently improves in the Spring.
4. Get adequate light
LIght helps in the production of serotonin and serotonin helps improve our mood. Light is also comforting and cozy. Keep your blinds and curtains open for when those sunrays do make an appearance. Lighting candles might allow for comfort and chase away a little darkness even if it doesn’t produce vitamin D. Therapy lights have been helpful to some people and you can even change out your lightbulbs for these types of lights.
5. Find ways to do things you love indoors
For some people that live in the outdoors, wintertime feels like they can’t do any of the things they enjoy. It’s important to find things you love inside. If you live in the pool in the summertime. Check out the Provo Recreation Center or Clyde Recreation Center in Springville to get some swimming or hot tubbing. These places also have climbing or other sports to move your body, improving your mood. If you like gardening or yard work (bless your soul), get a house plant and focus on caring for those.
6. Do the opposite
This is a skill for any level of depression or anxiety. When we are feeling depressed, we may not feel like doing anything. We may isolate, stop hanging out with friends and family, avoid going places or participate in things we know help our overall well-being. When you are in that space, the best way to help you get out of it mentally is just to do the opposite. Hang out with friends, tell people how you are feeling, socialize, and participate in an activity even when you don’t feel like it, especially when you don’t. You will be surprised what doing this can do to help your mood.
7. Go to Therapy
Sometimes the colder months can be reminders of painful memories, or it may be hard to know how to cope with all your feelings. Therapy is meant to help you work through painful experiences and triggers. I recommend therapy to people all year, but winter can be a good catalyst for beginning the work to get better in all parts of your life. It can be helpful to talk with someone to be fully open about how you are feeling.
Looking to work with a Utah therapist?
You don’t have to keep feeling worn down by your emotions. Anxiety doesn’t have to be something you continue to struggle with. This Utah Counseling Practice has a Utah therapist specializing in anxiety treatment. To begin therapy, follow the steps below:
Meet with an anxiety therapist
Find inner healing
Online Therapy in Utah
I know it’s important to be able to attend therapy to improve your overall mental health. I also know that traveling to a therapy session is difficult when you have a busy schedule. this is why I offer online therapy in Utah. It’s safe, effective, and much more convenient than in-person therapy.
Telehealth means I work with clients in Salt Lake City, Cedar City, Heber, St. George, Logan, and more.
Other mental health services provided by Maple Canyon Therapy
Anxiety therapy isn’t the only mental health counseling service provided at this Northern Utah Counseling Center. Other mental health services provided by Maple Canyon Therapy include binge eating disorder treatment, body image therapy, eating disorder therapy, EMDR therapy, and birth trauma.