How to Prep Now If Winter Always Makes You Depressed
The key is getting ahead of it when you still have some motivation.
Whether we’re ready for it or not, colder and darker days are right around the corner. If you’re like me, you may be trying not to think about it—pretending that summer isn’t over despite the fact that the sun is going down earlier and earlier each day and there’s definitely already a chill in the air.
But even though it might be really easy to live in denial at this exact moment, it’s worth spending some time now considering how the coming months will affect your mental health before you’re too deep in it and struggling to find the motivation. Experts say this is especially true if you usually deal with seasonal affective disorder (SAD). If you’re reading this article, you’re probably already familiar with this condition, but here’s a quick refresher, just in case: SAD is a type of depression that comes and goes with the seasons; symptoms typically start in late fall or early winter and may last until summer, per the National Institute of Mental Health (NIMH). Experts believe millions of people in the US deal with SAD every year, but many of them don’t even realize it.
SAD isn’t limited to the fall and winter months; it can technically happen in summer, though that’s rare, Michelle Drerup, PsyD, a psychologist and sleep specialist at the Cleveland Clinic, tells SELF. Instead, most people experience it during the colder months, when the days are shorter, Dr. Drerup says. Aside from the fact that SAD occurs at a certain time of year, it’s generally no different from most other types of depression, Thea Gallagher, PsyD, a psychologist at NYU Langone, tells SELF. Symptoms of SAD can include sadness; gloomy outlook; feeling hopeless, worthless, or irritable; loss of interest or pleasure in activities you used to enjoy; withdrawing from loved ones; low energy; difficulty sleeping; oversleeping; certain food cravings; weight gain; and thoughts of death or suicide, per the NIMH.
It’s easy to see why your mood might go down when you’re not able to spend that much time outside, but it’s not *just* lack of sunlight that causes some of us to slide into a funk during this time of year, Dr. Gallagher says. “[In winter] our lives look very different. We start to do less socially, physically,” she explains. “All of those things have a big impact.” For instance, Dr. Gallagher says, you may be less inclined to go for a run when it’s colder outside. You may not be able to take your kids or dogs to the park if it’s too dark when you get off work. And you may be tempted to cancel social plans the second the temperature drops below 50 degrees (guilty!). That lack of exercise and social connection can add insult to injury when you’re already missing the sunlight, Dr. Gallagher explains.
The good news is this: If you’ve ever experienced SAD before, you likely know about when it hits each year. (For me, it’s always mid-January, right after the high of the holidays has worn off.) With that in mind, consider making a few easy tweaks to your routine now—rather than six weeks from now. Below, experts share their tips on how to prepare for seasonal depression this year.Make a plan to be social.
For many people, summertime is synonymous with rooftop hangs, outdoor happy hours, and frequent trips to the park. As all that comes to a close, you may find yourself looking at a relatively empty social calendar. While it may feel good to relax for a few weeks as we transition into fall, you should still be mindful of how much time you’re spending with people outside your home so you don’t let that reset period become permanent, Dr. Gallagher says.
To hold yourself accountable, consider scheduling weekly or monthly hangouts, she says. This could mean starting a book club, a dinner club, or a board game night.
If hanging out inside doesn’t sound relaxing to you—for instance, if you face a higher risk of severe COVID or if you live with someone who falls into this group—consider scheduling a weekly FaceTime date with people you’d like to stay in touch with, or brainstorm ways to bundle up and meet with friends outdoors as it gets colder.
Whatever the activity, the important thing here is to get something on the calendar and stick with it, Dr. Gallagher says. That way, you know that every Wednesday night or Saturday afternoon you’ll get to catch up with others and reap the benefits of that social connection.Ease back into indoor workouts.
We know this one is especially painful for all you long-distance runners, but it’s better to plan for this reality now rather than waiting until it’s too icy to do the workout you love the most, Dr. Drerup says.
Fortunately, there are a number of ways to prepare for the day when it’s officially too frigid to exercise outside. You could join a gym (and, to kill two birds with one stone, set up gym dates with a friend—that way you’re setting yourself up for exercise and social connection), invest in some home gym equipment, or just start looking up at-home workout routines that don’t require loads of space or special equipment.
Depending on where you live, you also may be able to find other ways to move your body outdoors with an activity like skiing, snowshoeing, or ice skating. If you’re able, these can be extra beneficial, Dr. Drerup says, since they give you both a workout and some much-needed fresh air.Create a list of new things you’d like to try.
If your lifestyle revolves around outdoor activities in the summer—like reading in the park or picnicking with friends at a local lake—winter can seem pretty jarring. You may find yourself wondering how to fill the time when there are very few hours of sunlight each day.
With this in mind, try making a list of all the indoor activities you want to explore this winter now. “Trying something new can be really good for our mental health,” Dr. Gallagher explains. These projects can be as low-maintenance or involved as you want, Dr. Drerup adds. Unsure where to start? A lot of folks find fulfillment in journaling, trying new recipes, getting into a new board game, or revisiting old hobbies (like knitting or coloring).
The important thing, again, is being intentional here. Don’t wait until you’re so bored and feeling cooped up indoors that you can’t think straight. Make a plan now for how you’ll fill the time once you’re getting hit with three-day snowstorms and below-freezing temperatures.Touch base with a mental health provider, if you’re able.
If you’ve been putting off the (admittedly tough) challenge of finding a therapist, consider this your sign to get going today. One of the biggest hurdles to mental health care is cost, but this guide can help you find an affordable provider. If you’re totally new to therapy and don’t know where to begin, make an appointment with your primary care doctor if you have one. They should be able to guide you to the appropriate mental health experts available near you or via telehealth.
If you already have a therapist but haven’t seen them in a while thanks to all those fun summer activities that kept you busy, get your winter appointments on the books now. What you shouldn’t do is wait until February when you’re experiencing SAD symptoms…only to find out your therapist now has a three-week wait. “Be proactive about your mental health,” Dr. Gallagher says. That way, you and your therapist can have a plan in place to take care of your mental health when you need help most.