Written by: Amy B. Chesler December 14, 2021

No matter where you live, and no matter what your life is, seasonal sadness—sometimes called "winter blues"—is inevitable for many people. Whether it is environmental factors, vacation-induced loneliness, or other reasons, your feelings are valid.

Approximately 5% of American adults are diagnosed with true seasonal affective disorder, and four out of every five people diagnosed are women. Poorly managed seasonal depression and anxiety have an incredible snowballing ability that becomes deeper and deeper over time. This is why it can help you develop a strategy that suits you to manage your emotions. That's it.

Find a therapist to help you feel safe and supported at any time of the year. Whether you visit them regularly or schedule appointments during the expected season, the therapist will provide healthy tools to navigate whatever you might need help. Having these tools early can have a huge impact. There are many ways to find an affordable therapist, so even if the funds are tight, it may not be something you cannot afford.

Treatment can sometimes be a luxury—and so can sleep. However, sleep is indispensable to our mental health, and it is essential to establish a sleep schedule as regular as possible for parents (insert how many children you have here). We all know how bad we feel when there is too little sleep, and in turn, how wonderful it feels to have a good night's sleep. That's because our sleep does affect every system of our body. Improve your sleep as much as possible to increase your strength, and you will undoubtedly feel different.

Another thing that helps our body develop a healthy and balanced mind is vitamin D, which we get mainly from sunlight. This is why people often take safe vitamin D supplements and even try the so-called light box therapy when they cannot get enough vitamin D naturally. Facts have proved that light is especially therapeutic for people with any seasonal problems. But artificial light or vitamins are not absolutely necessary. Taking short, frequent walks outdoors can change the scenery and supplement vitamin D.

Speaking of walking: Taking time out for regular (ish) physical exercise is also very helpful in relieving winter depression. It is absolutely normal to feel unmotivated to exercise in the winter, especially when we find that we have less free time. But the endorphins released during exercise are natural combatants against the brain chemicals that induce depression, so continued regular (again, "-ish") activity will help avoid these dilemmas and worries.

It may be difficult to find balance, especially during the holidays, but the more heart-healthy foods we digest, the better all our systems will be. Antioxidants and vitamin-rich foods can indeed provide our nervous system with more fortresses to deal with all the emotional ups and downs we might experience during the holidays.

This means that if you a) feel depressed, b) feel unmotivated for several days in a row to do what you usually like to do, or c) have difficulty eating or sleeping, you should consult a doctor. Medical professionals are trained to provide you with tools to solve problems when maintenance steps do not seem to work. Remember, you are not alone.

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