7 Helpful Coping Mechanisms I Use to Deal With Seasonal Depression
For those who hate SAD.
Seasonal depression is just another way of saying you hate winter… for some people.
For me, some days that’s all it feels like, whereas on other days I feel like there is a dark cloud of doom above me that can’t be avoided.
Over the past few years, I’ve been experimenting with different ways to help myself cope with seasonal depression. Before that, I simply figured that winter meant it was time to hibernate like a bear and avoid the outdoors at all costs.
That is why I refer to myself as a bear and use bear pictures everywhere. That, and because I like fish and berries.
Anyway, some of my coping mechanisms have proven to be quite effective.
My seasonal depression has just started to kick in, so it must have for you too. Hopefully, some of these tricks help you too!
1. Increase your vitamin D dosage
One of the problems with winter is that you get way less exposure to direct sunlight. On top of that, the sunlight you get is far less effective than during the summer.
The sunlight is where you naturally get the majority of your vitamin D.
See what I’m getting at?
Less sun means you have to start taking vitamin D supplements, and if you do already, up your dosage during the winter.
Now, I’m not a medical professional, but I take 2-4000 mg during the summer and 5-8000mg during the winter. I know some people who take up to 12000mg all year round.
You should pick what works best for you.
Vitamin D helps reduce cancer cells, fight inflammation, improve bone health, boost your immune system, and fight depression-like symptoms.
Many people are low on vitamin D, and if you don’t take supplements, there is a good chance you are too, especially during the winter!
It’s also important to note that the darker your skin, the harder time you have absorbing vitamin D. So, I with my brown skin need a different dose than others.
2. Train yourself to not fear the cold (and maybe even love it)
The Wim Hof Method is one of the best things I have ever started practicing in general, especially when it comes to dealing with seasonal depression.
Aside from the direct benefits of practicing the breathing methods (boosted immune system, mood, etc), training yourself to cope with the cold, and even to love it, can be immensely useful during the winter.
The first winter when I was practicing the method, I started to meditate outside (-10 to -40 temperatures) every morning in my underwear. I did this for 5-15 minutes each day.
This sounds painful, and it can be, but if you practice your breathing properly, you will come back inside feeling warm. On top of that, because of the cold exposure, your mood will be dramatically boosted.
Practicing the Wim Hof Method with cold exposure (doing cold showers and cold plunges too) has helped me fight seasonal depression more than anything else.
3. Stick to your routine
It’s so important to create a strong routine you can stick to.
The reason for that is that you will have bad days. On those bad days, you almost always have to just keep going - don’t stop moving forward.
Having a routine you stick to makes it much easier to keep moving. You’ll always know what task you have to do next and that makes you feel accomplished. That sense of accomplishment will improve your mood.
I recommend adjusting your routine at the beginning of the winter. Considering longer commutes and shorter days, your schedule will typically be different.
That brings me to my next point.
4. Spend time with the sun
The days are much shorter and the sun is much weaker. When the sun is out, you need to find a way to spend a little time outside. At the least, work near a window to get some natural light.
If you are sleeping in until 2 pm, that is going to affect you in the long run because you will barely ever see the sunlight.
During the summer, sleeping in isn’t as rough because the sun is out until 9 pm.
Adjust to the seasons and you will have a much easier time coping with seasonal depression.
If you absolutely can’t get time in the sun, I would recommend getting a sun lamp (therapy light lamp). These mimic the natural sunlight and can be quite useful.
P.S. More sun time means more vitamin D too.
5. Socialize often
A major downside of seasonal depression (at least for me), is that it makes you want to spend time alone at home. The issue is that socializing can often be one of the best ways to help you cope.
You should spend time with those you enjoy being around. You can watch movies, play video games, or even better, play Settlers of Catan.
You don’t need to go out in the cold to spend time with loved ones.
And you don’t need to go to the bar to socialize.
Do what works for you.
6. Eat healthily and workout
You have to take care of yourself, especially during the winter when you are feeling that seasonal depression creep up.
If you don’t take care of yourself, you’re simply going to feel shittier.
So, make sure to fit workouts into your schedule.
Personally, during the winter, I switch my workout routine to a 3-day schedule (3 days working out, each a different workout, then a day off) and focus on lifting heavy. Heavy lifting in the winter helps improve my mood.
In comparison, during the summer I tend to lift higher reps, have a 5-day schedule, and do a larger variety of workouts.
Although I can’t attend as much anymore because of my schedule, doing Muay Thai has also proven to be incredibly beneficial in the past. Alternatively, hitting some pads or a punching bag is also effective.
Instead of slacking off, ordering Skip The Dishes every day, and not going to the gym (I’ve been there)... spend the winter building yourself up, eating well, and tracking your progress.
It’ll help big time.
If you don’t know how to workout, or what eating habits to follow… get a trainer.
7. Start a project
Winter is one of the best times to start a new project. For me that usually means starting a new business or some random Instagram page (or nowadays, blog) to build up.
Having something to work on every day helps keep you going. This also makes it easy for you to track progress, and progress creates moments of happiness.
If you’re going to avoid the cold and hide inside, you may as well be working on something great.
When the spring comes, if your project goes well, you’ll have an even better summer!
Closing remarks
Seasonal depression sucks. I understand if even after reading this you simply think that I don’t know what you’re going through and none of this will work.
But, what do you have to lose?
You can either sit around and not do anything, or you can try a few new coping mechanisms and hopefully see some progress.
I believe at least one of these will help a little.
What coping mechanisms do you practice to fight your seasonal depression?
Thanks for reading
P.S. I have also found that taking microdoses helps with my mood dramatically. This is the first winter I am using these to help cope as well.
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