How To Deal with Seasonal Depression

It’s finally (hopefully?!) getting cooler in north Texas, but it comes with so much more darkness. That’s a huge net positive as we prepare for more hot days in the near future, but harder for those who tend to struggle with depressive symptoms. Here are some ideas to help you or someone you care about if they tend to struggle with these types of symptoms to help lessen the load.

  1. First and foremost, help get some natural light.  Lack of enough natural light puts the “seasonal” in seasonal depression. Getting more light can be a big help in reducing the severity of depressive symptoms on a day-to-day basis. This may also help promote number 5 on this list.
  2. Be patient, they’ll often need gentle support over time.  Think of it less as “snapping out of it,” and more of it as rehabbing an injury. It takes time and practice, and no one is more frustrated or sad about the progress than they are.
  3. Help them problem solve; don’t just problem solve for them.  Problem solving as a skill goes way down during periods of depression.  It’s tempting to just do the problem solving for them (i.e., tell them what to do), but that won’t help them build their own problem-solving skills back up.  Helping them brainstorm, identify obstacles, and pick an idea to try goes a lot farther than handing those ideas to them.
  4. Reach out and don’t let their symptoms discourage you.  Depression comes with a strong behavioral urge to withdraw.  Keep reaching out and offering connection and support and don’t take it personally when they aren’t always up for it.
  5. Help increase physical activity and remember that small increases in activity are still increases!  They don’t want to go to the gym with you?  That’s fine, let’s go for a walk.  That’s a no go?  Let’s just shift to another room or move around inside!
  6. Talk it through with them, but don’t go in for the “big talk” every time.  People struggling with depression are often already over-thinking their situation.  Sometimes talking about less important stuff and having an enjoyable conversation goes a long way in both helping their immediate mood, any may make it more likely that a “big talk” later on is more productive.
  7. If they don’t want to go big, go to their home.  People without depression underestimate the profound fatigue that comes with it. It’s legitimately exhausting to feel depressed, which perpetuates withdrawal.  Being willing to meet up and hang out in lower-key environments can help reduce that withdrawal.
  8. Encourage therapy. Good treatments for depression exist and can help your loved one build the skills to reduce these symptoms and better prevent their recurrence.

How To Help Someone With Depression

It’s hard seeing someone you care about struggle, especially when that struggle can involve them being so down.  Just be there for them and, in being there, know that you’re at least helping them reduce the withdrawal and isolation that is often maintaining their suffering.  Do it in person when you can, but when you can’t, do it in spirit.  Remind them that spring will come even if it doesn’t seem like it.