5 Strategies to Beat the Winter Depression

Winter is upon us. For some, it’s a time for winter sports and cozying up on the couch with frothy mugs of hot cocoa. For others, it’s a truly tough time of year. Young people—especially college freshmen—and women are at the highest risk of experiencing Seasonal Affective Disorder (SAD), and its less serious counterpart—the Winter Blues. Some risk factors to consider: inherent vulnerability—you’re more likely to experience SAD and the blues if depression already runs in your family; light deprivation—changes in latitude and season can negatively affect your mood; and stress—increased levels of stress can cause SAD and the Blues.

The difference between SAD and the Blues

Those with SAD already have a clinical diagnosis of depression coupled with fatigue, loss of energy, over- or under eating, lack of sex drive, anxiety and irritability, trouble concentrating, and a craving for sugary, starchy food.

Got the Blues? You’re probably less cheerful, less energetic, less creative, and less productive. You probably just feel “less” of yourself.

5 Strategies to Fight Back

We’ve assembled five strategies to help combat SAD and the Blues.

1. Light

The Fifth Dimension said it best: “Let the sunshine in.” In the winter, there’s less light, and your body needs it. Open the blinds, take down the curtains, trim the tree branches, sit under a skylight. That sunshine works even if it’s artificial, but not just any old light. Studies have shown that sitting next to a “light box” for 30 minutes each day can be just as effective as antidepressant medication for people who suffer from SAD and the Winter Blues. These artificial “sun boxes” have special fluorescent tubes that mimic the sun’s rays and their benefits. The best time? Keep your circadian rhythms in sync and start your day right: the morning.

2. Exercise

In 2005, Harvard University published a study that suggested fast walking for 35 minutes per day five times per week improved symptoms of mild to moderate depression. For SAD sufferers and victims of the Winter Blues, exercising under bright lights may be even better. To truly beat it, bundle up and exercise outside. According to the Mayo Clinic, exercising outside is one of the best ways to beat depression. That sunlight will restore your Vitamin D—and your mood. When should you go? As close to mid-day as you can, when the sun is the brightest and highest in the winter sky.

3. Warmth

Being cold makes your symptoms worse; cold fingertips, cold toes, and a cold nose make anyone miserable. Don’t exacerbate your symptoms. Inside, wear warm clothes and slippers—even a hat if it helps. Try to keep your home between 64 and 70 degrees Fahrenheit. Drink lots of hot beverages (there’s that hot cocoa!) and eat plenty of hot food. When you go outside to exercise (see #2), make sure you have the proper gear, especially warm socks and boots, a hat, mittens, and a warm, snuggly jacket. If you’re especially prone to feeling cold outside, consider investing in a neck gaiter or a balaclava.

4. Socialize

Studies have shown that socializing is good for you! Accept any invitations you receive for social events, even if you don’t stay the whole time. Invite a friend over for—you guessed it—hot cocoa, and watch a movie. Contact your closest friends and family regularly, even if it’s just a phone call or Skype. Do activities you enjoy doing—with other people whose company you enjoy. Your mood will brighten. Even better? Bundle up, meet a friend or two, go for a long walk, and drink more—hot cocoa! Don’t forget the whipped cream!

5. Help

If your symptoms of SAD or the Blues limit your ability to live your daily life, you need to seek outside help. Treatments like counseling, psychotherapy, or cognitive behavioral therapy will help you cope with symptoms. Unsure where to start? Contact your general practitioner, or seek help at your university health center.