These Seasonal Depression Treatments Help Me Thrive During Winter
❄️ Winter doesn't have to suck.
This newsletter usually focuses on travel in the Northeast U.S., but I’m trying something new—sharing one wellness article each quarter. With winter approaching and many of you based in the Northeast, I thought it might be the perfect time to share my tips for managing seasonal depression. Hope it helps!
"I'm never moving to Upstate New York." That's what I told my husband many years ago.
His job in a specific industry meant our relocation options were limited to a few places—Albany being one of them. But I refused to consider it even though it sounded like a good fit in many ways. Why? Let's just say that winter has also been a struggle for me.
In hindsight, my stance was a bit extreme. I grew up in Rhode Island, and winters in Albany aren't that much worse. But my parents had lived in Erie, Pennsylvania—right next to Buffalo, New York—before I was born, and I grew up hearing horror stories about snow banks reaching the second floor of their apartment and other winter woes. (To be fair, they weren't exaggerating: Last week, Buffalo and Erie got several feet of snow, and there's already another Lake Effect snow warning this week.)
Because of those tales, I ignorantly assumed everything north of Westchester County was a frozen tundra for half the year. That didn't sound like a good environment for me.
How I first learned about seasonal depression
I first heard about seasonal affective disorder, or seasonal depression, while living in Texas, of all places. I was feeling fatigued, depressed, and just completely drained of energy, so I finally went to a doctor for help.
It was January, so the doctor recommended a seasonal depression treatment called light therapy. She explained that even in mild winter climates, the shorter days and the lower angles of sunlight could trigger seasonal depression symptoms. So I began spending 10 to 15 minutes a day sitting next to a special lamp (it needs to be at least 100,000 lux, she said), and within a few weeks, I felt a noticeable improvement.
We ended up in Albany, after all. Honestly, the first winter was pretty rough. I quickly realized that light therapy alone wouldn't get me through the colder months here. However, after adopting a few lifestyle changes, I've started to enjoy and look forward to winter, which is something I thought I'd never, ever say.
Here are a few things that have helped me in addition to using a seasonal depression lamp, and maybe it could help you too if you struggle during the colder months:
Consult with a doctor
If you're struggling with seasonal depression symptoms—low energy, fatigue, or a persistent low mood during the winter—consider seeking medical advice to determine the best seasonal depression treatment for you. For me, a low-dose antidepressant made a huge difference. Not everyone needs medication, of course, but it's worth exploring all your options with a healthcare professional. Additionally, check your Vitamin D levels! Many of us in the Northeast are deficient, especially in winter, and supplementing has helped improve my mood and energy.
Limit alcohol
Yes, I know it sucks. I love a cold beer on a hot summer day as much as the next person, but during winter, alcohol can easily become a coping mechanism, which only worsens seasonal depression symptoms. Being mindful of my alcohol intake during the winter helps break that cycle.
Get outside whenever you can
One of the most effective seasonal depression treatments for me has been getting outside, even on cold days. On those rare sunny, blue-sky winter days, I make it a priority to get out—even if it's just for a walk. I've even taken up skiing, something I never learned to do as a kid. So now I actually look forward to snow! That said, when it's below 20 degrees and cloudy, or even worse, pouring cold winter rain, I'm perfectly happy to stay inside where it's warm and cozy. That's another kind of winter pleasure.
Exercise
Speaking of getting outside, I also like to exercise outside whenever it's tolerable in the wintertime. I used to roll my eyes when people suggested exercise as a remedy for depression. "It's not that simple," I'd think. And it's true—it isn't. But once I established a routine, I had to admit it made a significant difference.
Dress for the cold
"There's no bad weather, only bad clothing.” That’s what I heard again and again when I visited arctic Norway during January some years ago. This popular saying contains a lot of truth. Investing in good wool layers, long underwear, and proper winter gear has made me less reluctant to go outside in cold weather. When I'm appropriately dressed, winter feels much more manageable.
Make your home cozy
Creating a warm, welcoming home has become one of my favorite winter coping mechanisms. I like the seasonal ritual of taking out the warm blankets, fuzzy slippers, and flannel sheets and lighting our wood stove. For years, I was too cool for Christmas decorations, but now I embrace them. I even left our interior Christmas lights up until March last year! It really boosted everyone's spirits until it was time to move the clocks forward again.
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