8 Ways to Survive Seasonal Depression This Winter
With the colder months of the year descended upon us, for those who struggle with seasonal depression, a sense of foreboding also arrives. Memories of last year’s winter, lessons learned, and the resilience you carried forward can serve as reminders that you’ve survived it before and can do so again. The days will eventually get longer and warmer.
For some people, seasonal depression hits before the holidays. The holidays can be a joyous time but also: an overwhelming time for those with difficult family members, an anxious time for those who have social anxiety, a trying time for those who are sober, and a sad time for those who have family members who have passed on. For others, seasonal depression may sink in more in the months of January and February, when the excitement of the holidays has faded. There are a few important things that we can do to get ahead of seasonal depression and give us a leg-up this year.
1. Establish Routine
First of all, having a routine is helpful in warding off seasonal depression. Start your winter routine now. Don’t wait until January to start when you’re already feeling depressed. Here are some examples of items you may want to incorporate: bubble bath every night at 6 PM, a morning walk with your coffee in hand every morning at 7 AM, journaling every night before bed. Having a consistent bedtime, screen cutoff times, and using warm lamps in the evenings all go a long way.
2. Light Therapy
Shorter days and less sunlight really messes up your circadian rhythm. When the days get short and the sun seems to clock out at 4:30 PM, your brain isn’t getting the light cues it needs to regulate mood, sleep, and energy. A light therapy lamp can help fill that gap. These lamps mimic natural daylight, and using one for even 15–30 minutes in the morning can boost your mood, improve focus, and help reset your circadian rhythm.
Turn it on while you drink your coffee, read emails, or get ready for the day. You don’t have to stare directly at it, just having it angled toward your face is enough. For a lot of people, consistency is key. Using it daily starting in early fall (or right now) helps soften the winter slump before it hits full force.
3. Prioritize Joy + Winterize Your Hobbies
Next, let’s talk about the things you do that bring you joy. Often, the activities or hobbies that you enjoy in other seasons are dropped once the weather becomes cold and grey. Find a way to adapt these hobbies for the winter. If you usually enjoy going for summer strolls, start going for winter “destination” walks - like parking a few blocks away from your favorite cozy bookstore or coffee shop.
4. Boost Your Vitamin D Levels
Many people who suffer from seasonal depression (and oftentimes, those who do not) are suffering from a Vitamin D deficiency. This is especially true for people who live in Chicago, since winter is long, cold and grey this far north. This can be remedied by prioritizing spending time outside when the sun is out or by taking Vitamin D supplements. Talk to your doctor about whether or not taking Vitamin D supplements would be right for you.
5. Do Nice Things for Yourself During the Holidays
Treat yourself to things you might usually say no to
Set healthy boundaries with family and social events
Allow yourself to say no to activities that feel overwhelming
Incorporate rituals to honor loved ones who aren’t present
6. Social Connection
The winter months can make it harder to stay connected with the people we care about. Shorter days, colder weather, and holiday stress can all contribute to feelings of isolation.
Social connection is a key factor in mental health. Spending time with others, even virtually, can help regulate mood, reduce stress, and provide a sense of belonging. Here are some practical ways to maintain connection during the colder months.
Schedule regular check-ins: Set up weekly phone or video calls with friends or family. Even 15 minutes can make a difference.
Join a group or class: Winter is a great time to try an online course, book club, or hobby group. Shared activities create meaningful interactions.
Plan low-stress social outings: Short walks with a friend, coffee meetups, or attending a local event can help maintain social bonds without feeling overwhelming.
Volunteer: Helping others can boost mood and increase social engagement. Look for opportunities that fit your schedule and comfort level.
Remember, connection doesn’t have to be big or constant. Small, intentional interactions can help you feel supported and less isolated, even in the depths of winter.
7. Embrace Coziness and Hygge This Winter
Winter in Chicago can be long, gray, and cold, and the lack of sunlight can take a real toll on mood. In Denmark, there is a concept called hygge which is about embodying coziness, comfort, and intentional joy. We can take a page from their book here.
Create a hygge corner at home by picking a nook in your home to be your winter sanctuary. Use your fuzziest blankets, comfiest pillows and light some candles to make this the coziest spot in the house. You may also want to share cozy moments with loved ones: host a small game night, cook a comfort meal together, or enjoy a movie night with hot drinks. Connection is a big part of hygge.
When we intentionally create these cozy rituals, we find a way to soften the harshness of Chicago winters, protect our mental health, and find warmth and joy even on the shortest and coldest of days.
8. Seek Professional Support (Early If Possible)
Connecting with a therapist before you are super depressed and the winter months are in full swing can help you manage stressors proactively and develop coping strategies for the holiday season and beyond. Taking these steps now can help make the colder months more manageable, reduce stress, and support mental health throughout the season.
Reach Out for Help
Seasonal depression can be more than feeling a little down. If you have thoughts of self-harm or suicide, it’s important to reach out for immediate help.
Call or text 988 (in the U.S.) to reach the Suicide or Crisis hotline.
