As the winter months settle in, many people notice a shift in their mood and energy. For some, these changes can deepen into Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern, most commonly appearing in late fall or early winter.
The colder, darker months can feel heavy, but small, intentional steps can make a meaningful difference. AtIntegriTMS, we believe in compassionate, practical care, and we want to help our community feel supported this season.
Here are some evidence-based strategies that can help you manage seasonal depression:
1. Increase Your Exposure to Light
Natural sunlight boosts serotonin and helps regulate your internal clock. Try to:
· Spend time outdoors during the brightest part of the day
· Keep curtains open to allow more natural light in
· Use a 10,000-lux light therapy lamp each morning (commonly recommended for SAD)
Even 10–15 minutes of light exposure can help lift your energy.
2. Maintain a Regular Sleep Routine
Shorter days can disrupt sleep patterns. You can support your circadian rhythm by:
· Going to bed and waking up at the same time daily
· Avoiding long daytime naps
· Reducing screen time before bed
A consistent sleep–wake schedule helps stabilize mood and energy levels.
3. Stay Physically Active
Movement releases endorphins and helps counter seasonal fatigue. You don’t need an intense workout, try these:
· A brisk 20–30 minute walk
· Gentle yoga or stretching
· Home workouts
· Joining a group class for motivation
Even small bursts of activity can significantly improve mood.
4. Stay Connected
Winter isolation can worsen depression. Make a point to:
· Schedule time with friends or family
· Join a support group
· Plan a weekly activity you can look forward to
Social connection is one of the strongest protective factors against depression.
5. Nourish Your Body
Your brain thrives on balanced nutrition. Try:
· Eating regular meals
· Prioritizing whole foods
· Reducing processed sugar
· Staying hydrated
Some people also benefit from checking vitamin D levels, which often drop in winter months.
6. Consider Professional Support
If self-care strategies aren’t enough, or your symptoms worsen, reaching out for help is a strong and courageous step.
At IntegriTMS, we offer a compassionate approach to depression treatment, including Transcranial Magnetic Stimulation (TMS), a safe, non-invasive therapy that can improve mood and energy without medication side effects. TMS is especially helpful for individuals who experience recurring or seasonal depression.
**You deserve to feel better this winter.
If you need support, we’re here to help.**
Learn more or schedule a consultation at IntegriTMS.com