Dealing with Seasonal Depression in a Grey Country

The monochromatic landscape you were once fascinated by has now lost its charm. You’re cold, it’s dark before dinner and you can’t seem to get enough sleep. Your motivation is in the gutter, you may feel hungrier than you did before, and you start to feel like something is… off.

If you come from a colder climate, this may feel familiar to you. If you don’t, this can feel like a shock to the system. Our bodies are deeply intertwined with the seasons and this time of year can be a true challenge for some. I hope there is some level of comfort in knowing that you are truly not alone in feeling this way. Seasonal depression (also known as seasonal affective disorder) is a very common struggle, but that does not mean you need to resign yourself to a bleak state of being for the next 3+ months. Let’s explore some ways to combat the urge to hibernate.

TIP 1. Let there be light A big piece of seasonal depression is feeling the lack of sunlight and warmth. We get so used to rising with the sun and getting fueled by it, the sudden lack of sunlight can sometimes feel like we are cold-starting a car every morning. When you wake up in the morning, as you turn off your alarm, try switching on the lamp immediately. You can also try to invest in a daylight therapy lamp if you need the extra boost during the day. Take advantage of the sunlight that is available during the day by taking a walk when it’s nice and bright out. The more natural sunlight you get, the better you will feel. Bundle up and get yourself an oliebol!

TIP 2. Vitamin D A lack of vitamin D can also play a huge part in the low mood that comes with the darker months. If you can, try to supplement your diet with some extra vitamin D. Having this boost can help you feel better and give you a quick way to support yourself during the time away from the sunshine. Don’t know if you should take vitamin D? Go ahead and check with your GP to see if it would be safe for you.

TIP 3. Routine, routine, routine The hardest part of maintaining your happiness during the winter months is staying moving. I get it - it’s cold, dark and your bed is looking more tempting than ever. Don’t get me wrong, having some days of bed-rotting isn’t something to worry about, but remember that balance is key. Set daily routines for yourself and try your hardest to stick to them. Feeling productive and getting things done can give yourself a little dopamine boost that can make a huge difference in your mood. Give yourself wins for what you accomplish during the day and you’ll feel more motivated to do it again. Remember that it’s not about waiting to FEEL like doing something, it’s about doing it despite not being in the mood, and celebrating it when it’s finished.

TIP 4. Create excitement If you feel nothing but dread at the approaching winter season, it’s time to make some adjustments. Try to find something that is exclusive to the winter season that you can feel excited about and really lean into it. Are you a Christmas decorations fan? Hit up Gamma and go nuts. Do you love pepernoten and hot chocolate? Grab some on your way home from work. Have you been dying to get a new sweater or a cozy pair of sweatpants? Now is the perfect time. Take advantage of Black Friday sales, and give yourself something to look forward to. Take a look at holiday events near you and wander through the city and take a look at the Christmas lights. Grab some candles and turn your room into a place where you feel cozy and warm. Create joy and comfort to help clear out the dread that comes with the change in season. Explore opportunities that are only available this time of year.

If you can’t seem to shake off the seasonal depression, or it becomes unmanageable, don’t hesitate to reach out for help. Therapists and counselors are here to help if you need a boost. Just because what you feel may go away come spring, doesn’t mean you have to sit and suffer now.

As with many feelings of depression or anxiety, remember to give yourself compassion and grace. We all have low moments in our lives, and for some, it comes every winter. Prioritize what you need to feel better, and understand that this feeling will pass.

I'll leave you with this: Seasonal depression is not your fault, and there are ways to ease your suffering. Putting effort into yourself is always worth it.