Tips for Managing and Preventing Seasonal Depression
As the summer season passes, many find themselves dreading the lows that come with those darker days ahead. If you are someone who notices that your mood takes a hit during these fall and winter months, there are various things you can do to help makes these comings months less terrible or maybe even good. For those in the Northern Hemisphere and some in the Southern, I recommend starting them sometime in October or at least a month before you start to notice those lows usually.
Below are some of the things I’ve seen highlighted in the research for season depression as well as some things that my clients have implemented that have really turned things around for them.
Taking vitamins (D3, Bs, and/or a multivitamin)
First, talk with your doctor about starting a vitamin regiment and ideally see if you are deficient in any key nutrients
With your doctor’s approval, taking Vitamins D3 (this vitamin is best taken with Vitamin K2 + Magnesium Citrate to assist your body in absorbing it) can make a major difference
Still see the sun
Whether it’s opening shades as much as possible or continuing to spend time outdoors even if it’s cold, seeing the sun is essential for wellbeing. If you work a schedule where the sun isn’t shining before or after work, it may require some creativity on your part. The point below might be useful for you.
Getting a sunlamp and using it (Amazon has lots that are affordable. These are best used when the sun would naturally be out to help avoid interfering with your sleep cycle)
Be sure to dress for the weather – staying warm and cozy outside
Keep engaging with community – invite friends over, hangout, continue to be social
Stay active – whether it’s playing outside, going for walks, noticing the beauty in your local area, cooking, or videogames, we want to avoid prolonged states of being physically and mentally unstimulated. When it doubt, avoiding boredom is a helpful strategy during this time.
Lessening doom scrolling on the phone
Find your joy and things to look forward to
Whether it’s mindful moments noticing how the warm water feels when washing your hands or something else entirely, work to find your joy and things you’re grateful for during each day
If you struggle with motivation, I strongly encouraged getting started before these lows settle in. If you build up these habits earlier, it will be far easier to continue a habit during these difficult times than it will be to create a new one
Consider finding someone in your community to walk with or do something that supports your wellbeing. Making a walking date with a neighbor each morning can help give that extra push on days where you might blow it off if there is no one else relying on you to show up
Lastly, please consider reaching out for support to a professional., friend, or loved one. Having someone there to provide support during our difficult times can make a world of difference
These next few suggestions are for those who tend to have extremely difficult times in the winter months.
Follow the above strategies the best you can
Engage in the basic self-care of showering, washing your face, and brushing your teeth even on lower days
Keep eating! Even if it’s easy meals that prepped and can be reheated, keeping up with food intake is incredibly important
Bonus Tip: Games like “Finch” can be nice to gamify some of these things and help us stay on track.
I can’t promise these things will absolutely prevent seasonal depression, but I’m willing to say they have the potential to help reduce it dramatically. You got this.
Written by Dr. Luke Bieber on September 12, 2025.