4 WAYS TO COPE WITH SEASONAL DEPRESSION

The transition to shorter days and less sunlight can trigger seasonal depression or the “winter blues.” With the recent fall time change, this time of year can be especially challenging. But with a few intentional actions, you can support your mental well-being. In this post, we’ll explore ways to manage seasonal depression, including boosting vitamin D levels, creating a self-care routine, journaling, and seeking professional help.

1. Increase Your Vitamin D Levels

Vitamin D plays a key role in mood regulation, and low levels are often linked to seasonal depression. To boost your vitamin D levels:

• Get Sunlight Exposure: Vitamin D is often called the "sunshine vitamin." Aim to spend 10-30 minutes outside, especially around midday when sunlight is strongest. Even on cloudy days, you can still absorb some vitamin D through your skin.
• Eat Vitamin D-Rich Foods: Include fatty fish (like salmon and tuna), egg yolks, mushrooms and fortified foods (such as orange juice and dairy) in your diet. 
• Consider Supplements: If sunlight is scarce, a vitamin D supplement may help. Many people find a vitamin D3 supplement effective in maintaining healthy levels through the darker months. Consult your doctor to determine the appropriate dosage for your needs. You could end up with Vitamin D toxicity if you take too much.

By increasing your vitamin D, you’re providing your body with a critical nutrient to help improve mood and energy.

I had my Vitamin D levels checked recently and was surprised to find how low my levels were and started seeing improvement once I took my doctor’s recommended supplement dosage.

2. Be Intentional About How You Use the Extra Time

The end of daylight saving time grants us an extra hour. Instead of letting it pass by, decide in advance how you’ll use that extra time to support your mental well-being.

• Self-Care Activities: Use the extra hour in the morning or evening to meditate, do gentle yoga, or start a new wellness habit. Small actions, like a morning stretch routine or a calming tea ritual, can create a sense of purpose and relaxation.
• Connect with Friends and Family: The darker months can feel isolating, but scheduling regular time with loved ones is a powerful way to counter seasonal depression. A phone call, lunch, or coffee date can make a big difference in how connected you feel.

Setting intentions for your time is an excellent way to feel empowered and bring light into your day.

I myself have to reimagine my work day as I don’t like working in the dark, so the change encourages me to wind down with self-care earlier so that I can start my day earlier.

3. Keep a Daily Gratitude Journal

A gratitude journal is a simple yet effective way to shift focus from seasonal challenges to daily positives. Research shows that practicing gratitude can reduce symptoms of depression and improve overall mental well-being.

• How to Start: Each morning and evening, write down three things you’re grateful for. These could be small moments, like a warm cup of coffee or a beautiful sunset, or bigger highlights from your day.
• Reflect on Your Entries: Reviewing your gratitude entries can remind you of positive moments and help combat the negativity that often accompanies seasonal depression.

With consistent practice, gratitude journaling can provide perspective and encourage a positive mindset, even on challenging days.

I believe strongly in the power of gratitude and I write in my gratitude journal daily! 

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4. Seek Professional Help 

If seasonal depression feels overwhelming, don’t hesitate to seek support from a mental health professional. Many therapists specialize in treating seasonal affective disorder (SAD) and can offer tailored approaches, such as cognitive-behavioral therapy (CBT) or light therapy recommendations.



• Therapy Options: Virtual therapy and telehealth services make it easy to connect with professionals from home, which can be particularly helpful during the colder months.
• Benefits of Seeking Help: Speaking with a professional can provide coping tools and personalized strategies to help you manage your mood effectively.

View our Therapist and Mental Health Professionals Directory 

There’s no need to face seasonal depression alone. Professional support can provide valuable guidance and relief.

Coping with seasonal depression can feel difficult, but there are ways to support yourself. By increasing vitamin D, creating intentional routines, practicing gratitude, and seeking professional help, you can make a positive impact on your mental health during this time of year. Remember, even small changes can make a difference—take it one day at a time, and be gentle with yourself as you adapt to the season.

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To living calm & well, 

∞ Keeley Shree

CALMED with Keeley by SOULESTA®  Living

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