How to Cope With Seasonal Affective Disorder in Massachusetts

Seasonal affective disorder (SAD) is common in Massachusetts due to short winter days. Various coping skills and support from a licensed counselor can help you cope with the colder months and work through challenging emotions.

Why Is Seasonal Depression Common in Massachusetts?

Seasonal affective disorder typically starts in the fall or early winter and can last until spring or early summer in some cases. Many individuals experience winter depression in Massachusetts due to fewer daylight hours between October and February.

Our bodies depend on sunlight exposure for vitamin D, which impacts mood and sleep patterns. Shorter days mean less sunlight and vitamin D exposure, and the lack of outdoor time can contribute to the following seasonal depression symptoms:

• Persistent sadness
• Mood changes
• Fatigue
• Difficulty concentrating
• Irregular sleep patterns
• Social withdrawal
• Changes in appetite

How to Cope With Depression in the Massachusetts Winter

The following tips can help you cope with depression and enjoy more of the winter season.

Spend More Time Outside

Soak up more vitamin D throughout your day. Going outside first thing in the morning can balance your sleeping patterns, helping you feel alert throughout the day and wind down at night. It helps regulate hormones such as serotonin for feelings of happiness and melatonin for better sleep at night. Whether you take a morning walk or spend your lunch break outside, every bit of sunlight exposure can help boost your mental health and overall mood.

Remember to apply sunscreen to exposed skin when spending time outdoors, even when it’s cold or cloudy. It protects your skin from sun damage without blocking vitamin D absorption.

Open Curtains and Blinds

Let the sunlight in to increase your natural light exposure in the office or at home. Sitting or working near windows can help boost your mood when you’re unable to go outside.

Practice Light Therapy

Light therapy can help regulate your circadian rhythm if you have few windows or limited time outside. It mimics natural sunlight, which can help increase serotonin levels and decrease melatonin production for better sleep and elevated mood.

Turn Screens Off in the Evening

It’s also important to avoid screens as much as possible before bed. Electronics such as phones, computers, and television screens give off blue wavelengths, which boost attention during the day but make it harder to fall asleep at night. Blue light suppresses melatonin, so it’s best to turn screens off two to three hours before bed for an easier time falling asleep.

Exercise

Physical activity helps the brain release serotonin and endorphins, which help elevate mood and boost feelings of happiness. Frequent exercise can also help you sleep better and increase self-esteem for enhanced well-being. Incorporate fun exercises, such as the following, into your daily routine to cope with seasonal depression:

• Walking
• Running
• Dancing
• Weight training
• Martial arts
• Pilates
• Yoga

Stay Hydrated and Maintain a Balanced Diet

A healthy diet can significantly enhance your well-being and help you cope with winter depression in Massachusetts. Drink plenty of water and increase the following foods in your diet to maintain physical and mental health:

• Vegetables
• Leafy greens
• Fruit
• Nuts
• Legumes
• Protein-rich foods such as chicken, eggs, fish and lean beef
• Foods rich in vitamin D such as mushrooms, salmon, tuna, and yogurt
• Foods rich in vitamin C such as oranges, broccoli, and bell peppers
• High-fiber foods such as oats and avocados

Various foods can affect each person differently. Talk to a healthcare provider about significant dietary changes and the best options for your health.

Talk to Your Health Care Provider About Supplements

Combining supplements such as vitamin D and magnesium with a healthy diet may help ease depression symptoms and improve sleep. Similar to dietary changes, it’s important to talk to your healthcare provider before starting any new supplements.

Connect With Others

Spending time with loved ones can alleviate feelings of isolation and loneliness. Invite friends over for a game night, spend time with family, or join a community group for more social interactions. Seasonal depression may make you want to withdraw from social situations, but positive connections can increase your sense of support and belonging.

Practice Mindfulness and Meditation

Mindfulness involves focusing on the present moment to reduce stress and boost happiness. Whether you indulge in a delicious meal or settle in by a cozy fire and watch the snow, mindfulness can help you let go of challenging feelings. You can practice mindfulness with the following tips:

• Pay extra attention to the sights, smells, sounds, textures, and tastes you experience.
• Name and accept emotions and thoughts without judgment.
• Concentrate on one task at a time.
• Pay attention to how your body moves when you walk, exercise, or stretch.

Meditation is a form of mindfulness that aims to clear your mind. It may involve focusing on your breath or a specific object, mantra, or idea. You can also try guided meditations such as body scans and visualizations that make it easier to remain present.

Relax With Art Therapy

Art therapy is a method similar to meditation that can help you fixate on the present, manage challenging emotions, and boost happiness. Find fun ways to be creative, such as drawing, sketching, painting, or pottery. Focus on having fun rather than trying to achieve a particular outcome. Even a simple activity, such as a meditative coloring book, can help you manage depression symptoms.

Engage in Enjoyable Hobbies

Practice activities or hobbies you enjoy. Grab your favorite snacks and see a new movie, or snuggle up with a good book. You can also jump back into hobbies you enjoyed as a child. Whether it’s skateboarding, crafting, puzzles, or horseback riding, hobbies are an excellent way to bring more joy into your days.

Try New Things

If you find your usual hobbies less enjoyable or more challenging in the winter, this may be the best time to try something new. Winter activities such as ice skating, snow tubing, skiing, and snowboarding are exciting ways to embrace winter. You can also try new indoor hobbies such as cooking, baking, painting, writing, or dancing.

Reach Out for Help

Professional counseling is an excellent way to cope with seasonal affective disorder in Massachusetts. Experienced counselors have the skills and experience to help you navigate challenging emotions and find coping skills that work for you. A counselor can walk you through therapeutic coping methods such as cognitive behavioral therapy (CBT) and help you modify your lifestyle in positive ways.

Find Seasonal Affective Disorder Counseling in Massachusetts

Seasonal affective disorder may occur in the winter months, but helpful coping strategies can make this season a happier, more enjoyable time. Merrimack Valley Psychological Associates offers depression counseling in Massachusetts to help you cope with seasonal affective disorder.

Our experienced and compassionate therapists work to understand your goals and create a treatment plan for your specific needs. We use various methods to help you manage depression symptoms and address challenging feelings, thoughts, and beliefs. Contact us to learn more about our services and how we can help you manage seasonal depression.