Self-Care: Holding Onto Good Mental Health After The Seasonal Depression

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression that typically occurs during certain seasons, often beginning in the fall and continuing through the winter months. People who experience SAD commonly report symptoms such as lethargy, sadness, and a general sense of depression, which tend to subside when spring arrives (Mayo Clinic, 2023). While the condition is typically linked to shorter days and colder temperatures, it is possible to develop habits during the warmer months that can help stave off the mental health challenges that may arise during the fall and winter. Implementing these habits into your daily life can lead to improved mental health throughout the year, helping you maintain emotional well-being as the seasons change.

Stay Physically Active

Physical activity is one of the most effective ways to combat depression, including seasonal depression. Studies have shown that regular exercise can improve mental health by releasing endorphins and reducing symptoms of anxiety and depression (Kabat-Zinn, 2017). Even small amounts of daily physical activity, such as going for a walk, can have significant benefits for mental well-being. Regular exercise helps to improve mood, reduce stress, and increase energy levels, all of which can help mitigate the symptoms of SAD during the colder months.

For individuals living in regions that experience harsh winters, engaging in outdoor activities such as skiing, snowshoeing, or even brisk walking can offer additional benefits. These activities not only provide exercise but also encourage individuals to spend time outdoors, which can further support mental health by increasing exposure to natural light. Alternatively, setting up a home exercise routine with equipment like a treadmill, stationary bike, or mini trampoline can also be effective for maintaining physical activity indoors when outdoor conditions are not ideal (Mayo Clinic, 2023).

Reduce Social Media Use

While social media can be a helpful tool for staying connected, excessive use has been linked to negative impacts on mental health, including increased feelings of anxiety, loneliness, and depression (Twenge, 2017). Research suggests that people who spend large amounts of time on social media are more likely to experience feelings of isolation and dissatisfaction with their lives, contributing to negative emotional states (Fuchs, 2020).

To protect your mental health, it is important to limit social media use to manageable levels. Experts recommend setting boundaries, such as limiting social media time to 30-60 minutes per day, which can help mitigate the negative effects on mental health while still allowing time for connection (American Psychological Association, 2020). Instead, you can focus on fostering in-person relationships and engaging in activities that bring you joy and fulfillment.

Take Up a Hobby

One of the most effective ways to maintain mental health year-round is by engaging in activities that bring you joy and personal satisfaction. Hobbies provide an opportunity for relaxation, creativity, and personal expression, which are essential for emotional well-being. Whether it’s painting, learning to play an instrument, taking a cooking class, or writing a novel, dedicating time to a personal interest can help alleviate feelings of stress and sadness that may arise during the colder months.

For many people, work and family responsibilities can lead to a lack of time for leisure activities. However, setting aside even a small portion of time each week to engage in a hobby can provide significant mental health benefits. By making time for activities that nourish your soul, you will be better equipped to handle the emotional challenges that might arise during the winter season (Mayo Clinic, 2023).

Relax More Often

Chronic stress can take a significant toll on both mental and physical health. Long-term stress has been linked to various health problems, including heart disease, digestive issues, and mental health disorders like depression and anxiety (Mayo Clinic, 2022). Finding ways to relax and manage stress is essential for maintaining mental well-being, especially when facing the challenges of SAD.

To manage stress effectively, it is important to engage in regular relaxation practices. Taking time each week to unwind and disconnect from stressors can help regulate the nervous system and reduce symptoms of depression. Activities such as getting a massage, taking a hot bath, sitting in a sauna, or spending time in nature are excellent ways to relax and recharge. Additionally, incorporating mindfulness techniques such as meditation or deep breathing exercises can further help reduce stress and improve overall mental health (Fuchs, 2020).

Seek Support from a Mental Health Professional

If you find that symptoms of seasonal depression are interfering with your daily life, it is important to seek support from a mental health professional. Therapy can provide valuable tools for managing symptoms and addressing the underlying causes of depression. Cognitive Behavioral Therapy (CBT) is a commonly used therapeutic approach for treating SAD and other forms of depression, as it helps individuals identify and challenge negative thought patterns while developing healthy coping strategies (National Institute of Mental Health, 2017).

Seeking therapy before the onset of fall or winter can help you build coping strategies to manage your mental health during the more challenging months. Having a mental health professional in your corner during this time can be incredibly beneficial, as they can provide support and guidance tailored to your unique needs (Mayo Clinic, 2023).

Conclusion

Seasonal Affective Disorder (SAD) can be a challenging condition, but with the right mental health practices, it is possible to reduce the impact of its symptoms. Staying physically active, limiting social media use, engaging in hobbies, and practicing relaxation techniques are all effective ways to maintain mental well-being year-round. By prioritizing these habits, individuals can help protect themselves from the emotional challenges that often accompany the changing seasons. Additionally, seeking professional support and building coping strategies can provide long-term benefits for managing symptoms of depression.

If you are concerned about your mental health or would like to explore treatment options for seasonal depression, please reach out to a mental health professional to discuss your options.

References

American Psychological Association. (2020). Social media and mental health: A comprehensive review of research. Retrieved from https://www.apa.org/news/press/releases/stress/2020/social-media-mental-health

Fuchs, C. (2020). Social media and depression: How to deal with it. Psych Central. Retrieved from https://psychcentral.com/lib/social-media-and-depression-how-to-deal-with-it

Kabat-Zinn, J. (2017). The mindfulness solution: Everyday practices for everyday problems. Guilford Press.

Mayo Clinic. (2022). Chronic stress: Symptoms, causes, and how to cope. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/chronic-stress/faq-20058470

Mayo Clinic. (2023). Seasonal affective disorder (SAD) symptoms, causes, and treatment. Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

National Institute of Mental Health. (2017). Seasonal affective disorder. Retrieved from https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

Twenge, J. M. (2017). Igen: Why today's super-connected kids are growing up less rebellious, more tolerant, less happy—and completely unprepared for adulthood—and what that means for the rest of us. Atria Books.