It usually starts small. You notice it's dark when you leave work, you cancel plans you were excited about in September, and your bed starts to feel like the only place that makes sense.
A few weeks later you're tired in a way sleep doesn't fix, the group chat has 47 unread messages, and nothing sounds fun anymore. If that sounds familiar, you might be dealing with seasonal depression, also called seasonal affective disorder or SAD, which shows up as the days get shorter and usually eases in spring.
With the clocks changing here in Cincinnati, let’s discuss some small habits can make winter easier. Here are 5 you can start this week.
Why Cincinnati Winters Can Feel So Heavy
From November to March, the Ohio River Valley gets a lot of gray. The sun sets before 5:30 in December, so many of us drive to work in the dark and drive home in the dark.
Less daylight throws off your body clock, and that changes how you sleep, how much energy you have, and how you feel. About 5% of adults in the US deal with seasonal depression, so you have plenty of company.
It can look like sleeping 10 hours and still waking up exhausted, craving bread and pasta, pulling away from people you love, or feeling weighed down in a way that's hard to explain. Many people call it the winter blues and push through it, but it deserves more than just that.
5 Everyday Strategies for Seasonal Depression
Each of these is small enough to try on a tired day. Pick one and start there.
1. Get Outside in the Morning, Even When It's Cloudy
Daylight is the main signal your body uses to set its clock, and cloudy daylight still counts. Even on a gray morning, you get far more light outside than you do in your kitchen or your office.
Aim for 10 to 15 minutes within an hour or two of waking up. Drink your coffee on the porch, walk around the block, or take a walk through a local park, like Ault Park or Eden Park.
2. Keep Your Sleep and Wake Times Steady
When it's cold and dark, it's tempting to sleep until noon on Saturday and crash on the couch at 8 p.m. That swings your body clock around and usually leaves you feeling worse.
Pick a wake-up time you can hold within an hour, 7 days a week, and let your bedtime follow. Some mornings you'll hit snooze anyway, and getting up at the same time most days still helps.
3. Try a Light Therapy Lamp
A light therapy lamp is a bright box, usually 10,000 lux, that you sit near for 20 to 30 minutes in the morning. Many people use it while they drink coffee or answer email, and it copies some of what sunlight does for your mood.
Some people notice a difference in 1 to 2 weeks. Check with a doctor or therapist first if you have eye problems or bipolar disorder.
4. Move Your Body in Small Ways
A 10 minute walk counts. So does stretching on your living room floor, dancing while you make dinner, or following a slow yoga video.
Movement helps your mood and your sleep, and it's easier to start when the bar is low. Choose something you could do on your worst day and call that your baseline.
5. Stay in Touch With People, Even When You'd Rather Cancel
Seasonal depression makes you want to hide, and hiding usually makes it heavier. Plans take energy, so keep them small: one text back, one coffee on Hyde Park Square, one walk with a friend, or a standing Sunday call with someone who knows you well.
It also helps to tell one person that winter is hard for you. Then saying yes on the good days and no on the bad ones gets a lot easier.
When Everyday Strategies Aren't Enough
Sometimes you do all of this and still feel low. That's a sign to bring in more support.
It might be time to talk to someone if your low mood lasts most of the day for 2 weeks or more, if it gets in the way of work, school, or your relationships, or if you've lost interest in things you usually love. If you're asking yourself whether it's bad enough to see someone, that question is usually reason enough to reach out.
What Therapy for Seasonal Depression Looks Like
In therapy, you talk with someone who listens and helps you make sense of what you're feeling. Together you work on the thoughts and habits that keep you stuck, and you build a plan for the months that are hardest for you.
Starting before the darkest weeks means you have support in place when you need it. Your first session is a conversation, and you don't have to have it all figured out.
If medication might help, a psychiatric provider can talk through that option with you, and we can help you figure out the next step. If you ever feel like hurting yourself, call or text 988 right away.
Therapy for Seasonal Depression in Cincinnati and Across Ohio
Therapy Cincinnati is a group practice with 8 therapists, and we have experience helping people who are struggling with depression. We meet in person at our Montgomery office and serve the greater Cincinnati area, including Hyde Park, Kenwood, and Mount Lookout, and we offer telehealth anywhere in Ohio, so you can talk from your couch with a blanket on.
The first step is a free 15 minute phone consultation. We talk about what's been going on, how we can help, and whether we feel like a good fit for you.