Overcoming Winter Depression

One of the major reasons why depression strikes during the cold winter months is because we aren’t getting enough sunlight. Less sunlight means less vitamin D, which can cause feelings of sadness, hopelessness, and anxiety, undeniably impacting teens’ moods. So, wherever possible, try to find some sunshine in your life, both literally and figuratively!

Natural sunlight: Attempt to get outside in the daytime, even if it's a cloudy and cold day. Walk to school, eat lunch outside, or simply get outside for 10 minutes. Sunlight, even through clouds, can be beneficial, and help lift your mood.

Light therapy lamps: If you cannot venture outdoors or if it is dark outside every time, try getting a light therapy lamp. They simulate sunlight and could help brighten your mood if used daily.

Pro Tip: Position your study or desk by a window so you can get more sunlight while working.

When it's cold outside, it's nice to just remain in bed or on the sofa. Sleeping and rotting all day in bed is so very tempting, especially because you’re all warm and cozy, but getting moving is really great for your mental and physical health. Exercise releases endorphins, your body's own "happy chemicals."

You don't always need to hit the gym—little things are great too! Do yoga, dancing, stretching, or even snow shoveling (yes, that's cardio!). If you're not in the mood for vigorous exercise, take a walk around your block or even march in place while watching your favorite television program. Daily exercise, even for 10-15 minutes, can greatly impact your mood and energy level.

Winter keeps you holed up, especially when the weather makes it impossible to leave the house. That's why it's essential to keep in contact with people.

Host small gatherings: Movie night with pals, board game nights, or baking are pleasant low-key social activities.

Don't downplay online connections: If in-person interaction isn't possible, use FaceTime, play video games with your pals, or attend an online club for your interest.

Fight through the urge to be alone: It's okay to need time to yourself occasionally, but too much time alone can worsen your mood. Speak with someone you trust if you're feeling isolated.

What you put into your body has a lot to do with how you feel—both physically and mentally. During winter, it's tempting to opt for comfort foods (such as hot chocolate and pizza), but it's crucial to have a balanced diet.

Mood foods: Eat foods rich in omega-3s (such as walnuts and salmon), complex carbohydrates (such as whole grains), and leafy greens.

Healthy snack options: Nuts or fruit are preferable to chips to keep you going throughout the day.

Drink plenty of water: You can become dehydrated much faster in winter, so carry a bottle of water with you. If plain water is too cold, herbal teas are a good alternative.

Treats are fine, but pair them with healthy food that energizes your body and mind, and remember to consume them in moderation.

Winter throws your body clock out of whack and makes you more lethargic, less inspired, or downright cranky. Having a daily routine gets you organized and helps you stay on track.

Sleep schedule: Try to sleep 7-9 hours a night and go to bed and wake up at the same time every day (yes, weekends too).

Morning light exposure: Begin your day with as much light as you can to help your body's internal clock, and to help wake you up.

Achieve small daily goals: Homework, cleaning your room, or a quick walk, getting small things done can make you feel positive about yourself.

New Hobbies

Winter is a great time to begin something new. A new hobby has the potential to take your mind off of bad feelings, provide you with something to anticipate, and even introduce you to new people.

Some ideas:

• Learn to knit or crochet

• Bake or cook something new each week

• Begin journaling or creative writing

• Learn an instrument

• Try DIY crafts

Trying something new does not have to be perfect. It is all about having fun and learning something for the season that is enjoyable

Sadness and isolation are tough to deal with, especially when the winter weather seems to contribute to your mood. If you have a hard time getting through it by yourself, ask for help. Talk to a parent, teacher, or school counselor about what you're feeling. 

Professional therapy or counseling can also be a perfect option if you are not able to self-improve. Seeking help is nothing to be ashamed of, and it signifies strength, rather than weakness.

Winter does not necessarily have to get you down.  Our suggestions, such as getting outside in the sun, staying active, eating well, spending time with people, and trying new things, will help you feel more in control of the winter gloom. But please remember that it is perfectly okay to have bad days, snow or shine. You’ve got this!