While depression can occur any time of year, clients often report more symptoms of depression and low mood during the winter months. As it gets colder and darker, you may also find your mood impacted – you are not alone.
There are many different presentations of depression. You may find yourself sleeping too little or too much. You may say no to more social engagements, ignoring messages from your loved ones, engaging with friends, or avoiding activities that previously brought you joy. You may struggle to practice self-compassion or have a loud inner critic. You may also struggle with low mood.
No matter how depression presents itself for you, your feelings are valid. We kindly invite you to seek professional help, in addition to applying these practical ways to cultivate hope.
3 Mindful Ways to Navigate Seasonal Depression
These strategies are not intended to invalidate or trivialize your sadness; we hope they empower you to take action.
1. Identify Your Emotions and Needs
I invite you to pause and attune with your emotions. Once we know what we are feeling, then we can name the underlying need. You may need comfort, connection, belonging, love, nourishment, movement, acceptance, understanding, and being heard.
Get curious. What behaviors are contributing to your depression? What behaviors lift you out of a low mood? I encourage you to approach this reflection with compassion, rather than judgement and shame.
2. Engage in Behavioral Activation
This may sound complicated, however, it is simpler than you think. Behavioral activation is engaging in an activity with the intent of feeling better.
I encourage you to think about your response if you wake up feeling low ro aimless. Perhaps you take a hot shower or engage in mindful movement. This may seem small, however, the small steps matter in managing depression. You may find it helpful to change your environment, go on a walk outside, or get creative.
Oftentimes with depression, we do not want to do the thing that will actually help us feel better. Behavioral activation is an empowering way to counter this.
3. Cultivate Connection
I encourage you not to discount the small moments of connection with yourself and others.
Depression tends to be isolating, so connecting with people we love and trust is helpful and important. Call a dear friend, talk to your therapist about how you’re feeling, or reach out to safe family members.
Additional Resources
The Loneliness of Perfectionism:
In this episode of the Becoming Anchored podcast, we are joined by fellow licensed therapist Lauren Ruth Martin. Lauren shares her insights on how perfectionism can lead to isolation and depression.
Join us as we explore the hidden loneliness that often accompanies perfectionism and learn how to cultivate genuine connections by embracing authenticity.
Empowering Affirmation:
“Even in the middle of depression, I am capable of experiencing joy, peace, and hope.”
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
