February is here, and after a long winter, spring is finally on the horizon. But with several cold weeks still ahead, it’s easy to feel drained, isolated, or low on energy. For some, these seasonal shifts can lead to seasonal affective disorder (SAD)—a form of depression linked to reduced sunlight and activity.
Lack of sunlight, reduced outdoor activity, and social isolation can all contribute to feelings of sadness, fatigue, and low energy. If winter leaves you feeling down, there are ways to manage seasonal depression and improve your mood during the colder months.
Recognizing Seasonal Affective Disorder (SAD)
It’s normal to feel a little sluggish in winter, but SAD is more than just feeling "off." Symptoms can interfere with daily life and include:
- Persistent sadness or a feeling of emptiness
- Fatigue or low energy, even after rest
- Difficulty concentrating or making decisions
- Changes in sleep patterns, such as oversleeping
- Loss of interest in activities or social interactions
- Increased cravings for carbohydrates or weight changes
- Feelings of hopelessness or withdrawal from loved ones
If these symptoms last for weeks at a time and affect daily life, it may be time to take action.
How to Improve Your Mood in the Winter Months
Even small lifestyle changes can make a big difference in managing seasonal depression.
Get more light
Sunlight helps regulate mood and energy levels, but winter months can make it difficult to get enough exposure. If possible, spend time outdoors during daylight hours. Sitting near a window or using a light therapy box—a device that mimics natural sunlight—can also help boost mood.
Stay active
Exercise is a powerful tool for fighting depression. Even light activities like stretching, yoga, or short walks can increase endorphins, improve circulation, and help regulate sleep. If going outside isn’t an option, try at-home workouts or gentle movement exercises.
Maintain a social routine
Winter can make it tempting to withdraw from social activities, but staying connected is essential for mental well-being. Schedule regular calls with family, attend community events, or participate in virtual meetups to stay engaged with others.
Focus on nutrition
What you eat impacts how you feel. A balanced diet rich in fruits, vegetables, and lean proteins can support mental health. Limit processed foods and sugar, which can cause energy crashes.
Stick to a sleep schedule
Disruptions to sleep patterns can worsen seasonal depression. Try to go to bed and wake up at the same time every day to regulate your internal clock. Avoid excessive napping, which can throw off nighttime sleep.
Practice mindfulness and relaxation
Techniques like deep breathing, meditation, or journaling can help calm the mind and improve emotional well-being. Taking just a few minutes each day to focus on relaxation can help ease stress and anxiety.
When to Seek Professional Help
If seasonal depression is making it difficult to function, therapy can be an effective way to manage symptoms. Talking to a therapist can help you develop coping strategies and improve emotional resilience.
Winter can feel long, but you don’t have to face it alone. With the right tools and support, you can maintain your mental well-being and find joy, even in the colder months.
Frequently Asked Questions
What is Sailor Health?
Sailor Health is a premium mental health service designed specifically for older adults. We connect seniors with licensed therapists who specialize in geriatric care, offering personalized therapy to address issues like anxiety, depression, and the challenges of aging.
Our services are accessible through secure online or phone-based sessions, making it easy for you to receive care from the comfort of their homes.
Is Sailor Health covered by insurance?
Yes, Sailor Health is in-network with Medicare and many Medicare Advantage plans, making our services accessible and affordable for our clients. We believe that mental health care should be within reach for everyone, so we work hard to ensure that our services are affordable but exceptional.
What if my loved one isn’t comfortable with technology?
We understand that technology can be intimidating for some older adults. Studies show that many older adults actually find online therapy more comfortable and convenient once they try it, with clinical outcomes comparable to in-person therapy.
Seniors can join therapy sessions with a simple video link or a phone call (no smart phone required). We offer step-by-step guidance and are available to help with any technical issues, ensuring that technology doesn’t stand in the way of receiving quality therapy.
How do I know if a therapist is the right fit for me?
We carefully match you with a therapist based on your preferences and needs. To help you feel confident in your choice, we offer a consultation to discuss your goals and preferences. If it’s not the right fit, we’ll work with you to find a therapist who is.
How do you ensure privacy and confidentiality?
Privacy and confidentiality are cornerstones of our service at Sailor Health. We use secure, HIPAA-compliant platforms for all telehealth sessions, ensuring that your personal information and the details of your therapy are kept strictly confidential. Our therapists adhere to professional ethical standards, and we have rigorous data protection measures in place to safeguard your privacy at all times.
About the author
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Dr. Daniel Burow
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