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Seasonal Depression: 5 Killer Ways to How To Deal With It

Seasonal Depression

It’s that time of year again when the days get shorter and colder, and you just want to stay in bed all day. That’s right—it’s the winter blues! But although it might seem like seasonal depression is just a symptom of a lack of vitamin D, there are ways to fight it. In this article, I’m going to cover everything from how to talk about your feelings with friends and family members to what vitamins can help combat seasonal depression. So grab a blanket and an extra dose of sunshine: It’s time for us all to come together as one and beat the winter blues!

Talk to someone.

As cliche as it sounds, talking to someone is one of the best things you can do for yourself. Whether your friend or family member is the one you confide in, or if it’s a therapist or doctor, talking about your problems can honestly make them feel less like a mountain.

If talking in person isn’t an option for you, there are also hotlines that are specifically designed to help people with seasonal depression. For example, The National Suicide Prevention Lifeline has a variety of resources on their site for people experiencing seasonal depression or other mental health issues: https://suicidepreventionlifeline.org/nspllifeline/index?page=entries_and_resources&id=job-center&s=job-center

Have a bedtime routine.

A bedtime routine is a great way to get into the habit of winding down. The goal is to make your body and mind feel comfortable and relaxed before you go to bed, so start by adding things that are relaxing or soothing to your routine. For example, take a bath or shower, read a book or magazine, listen to music—whatever works for you!

If you’re having trouble falling asleep at night (or staying asleep), try creating a pre-bedtime ritual as well. For example: if it helps you relax more quickly when winding down for bedtime, do 10 minutes of yoga; if reading helps lull you into sleep faster at night instead of watching television on your phone until midnight (guilty!) then head off the screen an hour earlier than usual with some books by your side rather than scrolling through social media feeds looking at pictures from the weekend which will definitely keep your mind racing until it’s time for lights out!

Get out and go for a walk.

The benefits of exercise are well-documented. There is a growing body of evidence suggesting that regular exercise lowers your risk of depression, but it also helps with the symptoms once you’re already suffering from the condition.

Exercise has been shown to improve sleep quality, increase energy levels and reduce fatigue—all things that can be tough when you have seasonal depression. And given that it’s unlikely you’ll want to do anything more than sit on your couch or lie in bed if you’re depressed, getting out for a walk is much easier than other forms of exercise like running or weightlifting (although those are great too). If possible, try walking outside instead of on a treadmill—the fresh air will clear your head much more quickly than being indoors all day long!

If possible, try walking outside instead of on a treadmill—the fresh air will clear your head much more quickly than being indoors all day long!

couple walking along black sand beach with cliffs in distance
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Have a consistent routine.

  • Sticking to a routine can be tough, but it’s important to have one. Even if you’re not feeling your best, it’s still important to get up and do something every day. If you don’t want to go out of the house, then try exercising indoors or cleaning your home instead.
  • For those who struggle with setting a routine for themselves: go for walks, read books about things that interest you (or books about depression), and play games like solitaire or puzzles on your phone. This can help distract from negative thoughts and help lift some of the depression’s weight off of your shoulders.
  • Making routines more enjoyable is also key here—try playing music while doing household chores!

Start taking vitamins or supplements.

You may not know this, but there are many different vitamins and supplements you can take to help boost your mood.

  • Vitamin D: This vitamin helps regulate serotonin levels in the body, which is important for regulating moods. You can find vitamin D in milk or eggs, but if you’re vegan or lactose intolerant (which is common), then taking a supplement is probably a better option.
  • 5-HTP: This amino acid helps boost serotonin production and works as an antidepressant by increasing positive feelings while reducing negative ones. It can also help decrease anxiety by decreasing stress hormone production in the brain as well as improving sleep quality.*
  • SAMe: An essential amino acid that works similarly to 5-HTP except it’s more effective at boosting dopamine production in our brains.*
  • Chamomile tea: As we all know, chamomile tea has calming effects on the mind which means that it may be able to help reduce anxious thoughts associated with seasonal depression!
fresh papaya and citrus fruits delicious composition
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cotton sack with apricots near books on table
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Turn off electronics earlier at night.

  • Turn off electronics at least an hour before bed.
  • Keep the bedroom dark and quiet.
  • Do not eat in bed (or at least keep a trash can nearby).
  • Do not drink alcohol before bed; it’s a depressant that will make you more depressed the next morning.
  • Don’t take naps during the day—you’ll find yourself waking up even more tired than when you fell asleep.

Make sure you’re eating properly.

Make sure you’re eating properly.

A balanced diet is the key to avoiding seasonal depression and feeling good. Make sure you’re eating enough fruits and vegetables, as well as protein. Avoid high sugar foods that can leave you feeling sluggish, tired or moody after consuming them. Also, make sure you are drinking enough water each day – dehydration can greatly exacerbate symptoms of seasonal depression. To avoid alcohol completely, exercise some self discipline by not drinking at all in your free time (or any time). Caffeine intake should also be limited if possible – it can cause energy crashes which worsen feelings of lethargy when they occur at the wrong time of day! Nicotine causes similar effects so try to avoid cigarettes too – although this may be difficult during difficult times such as winter months!

Watch your caffeine intake.

It’s tempting to drink coffee all day long when you’re feeling blue. After all, it helps you stay alert and awake, which is great for getting things done. But caffeine isn’t always the best option—it can make you more irritable and anxious, affect your sleep quality, cause a spike in blood sugar levels, and worsen seasonal depression symptoms among other things.

If you choose to drink caffeine, always opt for the green tea type (not black). Green tea has been shown to have many health benefits including reducing inflammation and boosting metabolism while being kinder on our bodies than black tea or coffee.

Keep your house clean and tidy.

Cleaning can be a therapeutic way to relieve stress and feel better about life. If you struggle with depression, consider taking on a cleaning project each day. It will help you focus on something other than your depression. The feeling of accomplishment when you’re finished will make it easier for you to move forward with the rest of your day’s activities without feeling overwhelmed or overwhelmed by sadness or thoughts of suicide!

If you’re struggling with seasonal affective disorder, try to do some cleaning every day (or at least once a week) so that everything in your house looks neat and tidy when company comes over — this can help make visitors feel comfortable in your home by showing them that everything is well taken care of!

toilet paper rolls on basket
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Be kind to yourself this season and try these tips to combat seasonal depression.

The first thing to do is be kind to yourself this season. The holidays are a time of love and joy, but they can also be stressful and overwhelming. If you find yourself feeling depressed during this time of year, try these tips:

  • Eat right! Don’t skip meals or overdo it on the cocktails and cookies. Be sure not to eat too much sugar or dairy if you’re sensitive (some people are more affected by these than others). Also, get enough sleep so that your body can repair itself naturally!
  • Keep your house clean and tidy! This may seem obvious but it’s important because clutter can contribute to feelings of depression. It’s also helpful for getting organized before Christmas parties or holiday get-togethers; having everything in its place will help put your mind at ease as well! I like using a basket lined with fabric scraps from old t-shirts—my husband calls it his “healing basket” because he knows whatever issues we’ve been dealing with will likely improve once we sit down together while resting our feet in there 🙂
christmas decors on winter background
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Finally…try some self-care activities during those rough patches between Christmas & New Year’s Eve:

  • Have a consistent routine – go through the same motions every day (routines help us feel safe). For example: Go on walks outside together as often as possible; set up nightly routines like watching TV shows/movies together before bedtime every night; eat dinner together regularly (this one is especially important!). Taking breaks from electronic devices after work hours helps too—try listening instead of watching television while walking around outside together instead 🙂
  • Have an evening routine – make sure everyone gets ready for bed by 9 pm with time enough left afterward for reading books aloud before lights out at 10 pm sharp 🙂 You’ll both enjoy yourselves more than ever before when
close up of two flute glasses filled with sparkling wine wuth ribbons and christmas decor
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There are many different ways to deal with seasonal depression. You can try one or all of these tips, depending on what works best for you. The most important thing is that you take care of yourself this season and remember that it’s okay if you need extra help!

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