As the holidays end and the winter begins to ramp up, symptoms of depression can heighten as well. Living with mental illness can feel isolating and lonely, especially when negative thoughts creep into our heads telling us these things. This is why it is crucial to connect with others, especially during the winter months when symptoms are known to worsen. 

Symptoms of Major Depressive Disorder, particularly those with a seasonal pattern, heighten during the winter months, largely due to the reduced amount of sunlight many of us experience during the winter months. Below are some strategies to help manage symptoms of depression as we enter the next few winter months:

1. Take a walk: Though it may be cold, aim for walks when it’s sunny, just make sure to bundle up! Focus on, and embrace, small things like the sound of leaves crunching under your feet, and the wind blowing across your face. Focus on the sunlight, take deep breaths and enjoy the moment you are having in nature.

2. Volunteer: Boost your mood by getting involved in your community. At present, it may be difficult to get out and participate in a community event however consider donating toys, clothes, or food to a local organization. Support an elderly neighbor who may need help with groceries, or explore some online ways to support others.

3. Get Hydrated: It’s important to keep healthy throughout the year. However, keeping hydrated during colder months is crucial as your body needs water to ensure it is functioning properly.

4. Journal: Journaling allows you to release your thoughts, freeing up mental space, and saying what you want without any judgment. You can also do it as much or as little as you want. If you’re having a stressful day, consider writing it down. Journaling can boost your sense of well-being and increase your ability to be mindful of your thoughts and feelings.

5. Read: Reading can be a great activity whether or not you can get outside. Reading stimulates thinking, allows you to think creatively, improves concentration, increases vocabulary as well as knowledge. There are wonderful self-help books as well, and books geared toward mental health which can boost one’s mood.

6. Develop a Happy Jar: Fill a jar with post-it notes of happy memories, positive quotes/mantras, and other positive self-statements. We say it a lot but gratitude fights any bad mood, thus focusing on positive thoughts can certainly help to alleviate symptoms of depression.

7. Engage in Self-Kindness: Self-care and self-compassion are crucial and difficult when managing feelings of depression. Try to do something kind for yourself each day whether it’s taking a bath, exercising, reading your favorite book, or making a favorite meal. Focus on that moment and push out negative thoughts that may have stressed you out before.

8. Consider a Support Group/Therapy: Depression often leads to isolation. Ensure you surround yourself with those you feel connected to and seek support if you are having trouble doing so.

Seeking additional support through therapy or a group? Click here.