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4 Tips for Overcoming Winter Depression
4 Tips for Overcoming Winter Depression

Depression can be a detrimental part of one’s life. In fact, according to the World Health Organization (WHO), 3.8% of the world's population suffers from depression at some point. For many, it's a seasonal problem, especially felt in the winter. 

But how bad is depression? And how can someone overcome bouts of depression, whether you get seasonally depressed in the winter, or at other times in the year. There are a handful of ways that you can effectively reduce its hold on you. Just keep in mind, to do what works best for you.

First, let’s look at the symptoms of depression. Depression is what the American Psychiatric Association (APA) defines as a major depressive disorder that negatively impacts how you feel, what you do, and how you think.

As such, symptoms of depression often include the following:

  • Feeling sad and or angry all the time
  • Losing interest in the things that you would normally enjoy
  • Low energy
  • Lack of self-care (i.e. weight gain, less showering, etc.)
  • Changes in appetite
  • Suicidal thoughts and or behaviors (i.e. self-harm, cutting, etc.)

4 Helpful Tips. Want to prevent depression from ruining your winter and your lifestyle? Here are 4 helpful tips in overcoming depression:

1. Set Goals That Are Doable And Positive

People who set goals tend to stay focused on said goals, rather than spend time worrying about things. Rather than give depressive thoughts the time of day, some people prefer to set some goals to accomplish. Now, when setting goals, it’s important to make them both doable and positive, so that goal-setting doesn’t become a chore. A goal is doable and positive in the following ways:

  • The goal is something that you – and only you – can control. In other words, you don’t need to rely on others to make the goal achievable.
  • The goal is realistic for you (this is what we mean by “doable”).
  • The goal is something that you can manage. Again, you don’t want the goal to turn into a chore.
  • The goal is measurable, meaning that you can tell whether or not it’s getting done.

2. Do Something You Enjoy

Sometimes, the things you loved doing in the past can become a distant memory when depression takes over. The good news, you can combat depression by returning to the things you had once enjoyed doing. Essentially, you’ll be doing things that: 

  • Make you smile
  • Make you laugh
  • Help you manage stress
  • Gets you energized

3. Reach Out For Support

Sometimes, you need the help of others to overcome depression. Friends and families are important in helping you feel better. Here’s how to can get support:

  • Find support from people who make you feel loved and cared for. Are they a good listener? Do they encourage you to do positive things in your life?
  • Keep in touch with friends and family. Methods like virtual chats, phone calls, social media, and texting are great ways to stay connected regularly.
  • Give support back. Giving support back can come in the following forms:
    • Being a good listener to a friend
    • Volunteering
    • Doing good deeds, When you help others, you won’t be too focused on your blues.
  • Adopt a pet. When you have a furry (or scaly or feathery) companion, you’ll feel less alone, and it can bring more positivity into your life.
  • Join a support group. This can be a great opportunity to bond with others. In a support group, you can:
    • Share your experiences
    • Learn how to cope
    • Give and receive helpful advice
    • Encourage each other to make a change for the better

4. Remember, Tomorrow Is A New Day

Finally, don’t forget that every day brings something new and different. In other words, if things don’t go your way today, then there’s always tomorrow. Also, don’t focus on being perfect. Striving for perfection can make you stressed out, which can only fuel your depression. Therefore, learn to accept imperfection, and don’t let anything hold you back.

Ultimately, there’s no quick fix for seasonal depression or depression any time of the year. These tips are not meant to brush off different levels of severity for different individuals suffering. However, by following these 4 helpful tips, and understanding the symptoms, you can learn to say cope better. Also, if you start having concerning or suicidal thoughts from your depression, seek help immediately. We hope these tips help when exploring how to combat your winter sadness or more serious depression.

By Henry Wiegand

Henry Wiegand is a writer and editor at a speech writing service. He is also a contributing writer for Writinity and Draft Beyond. As a business development manager, he oversees projects in various companies nationwide. As a content writer, he writes articles about self-help, lifestyle trends, and dieting trends. In his spare time, he loves to read books about business development and self-help.

Beat the Winter Blues Pranayama with Maria Garre

Beat the Winter Blues Namaskar with Maria Garre


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