10 Free and Easy Tools to Combat Seasonal Depression

Many of us begin to experience symptoms of seasonal depression as soon as shorter and cooler autumn days start to reduce our daily exposure to the sun. Here are 10 free and easy tools to combat seasional depression and put the joy back into winter.

Choose to beat the blues - it sets the stage for better things to come!

While no one chooses to experience seasonal depression, making the conscious choice to beat the blues and find easy tools for combating seasonal depression puts you in the right frame of mind to take the steps to begin to improve, rather than slipping further into depression's grip.

Focus on the positive - seasonal depression is temporary!

Seasonal depression is not the end of the world, even if it might feel that way at times. Focus on the positive - whether that's the presence of friends and family, or some small accomplishment that you have made toward finding your cure - seasonal depression is temporary, but those things are not!

Avoid the negative self-talk trap - seasonal depression is normal for many people!

Depression, in general, is frequently accompanied with negative self-talk. Questioning yourself about how you came to be depressed or what is wrong with you or kicking yourself for past choices are common occurrences while depressed. Remind yourself often that seasonal depression is largely due to changes in body chemistry, and not the result of something you have done or not done. Also remind yourself that you are using these 10 easy and free tools to combat seasonal depression and have thus already taken a step in the right direction!

Maximize your exposure to sunlight!

While we're not plants, we need sunlight to thrive. Though most winter months are not conducive to prancing around in a tank and shorts, spend some time each day outdoors with as much skin exposed as possible. In extremely cold environments, sitting in front of a sunny window might be more comfortable and provide just as much depression crushing light. If you live in an area where long periods of darkness occur, consider investing in a sun lamp!

Stay active!

Getting some level of regular exercise, aside from the obvious physical benefits, results in the production of brain chemicals which help to combat seasonal depression. This can be incorporated into your plan to maximize your exposure to sunlight for an increased benefit. Staying active also has the added benefit of reducing the weight increase that many people experience over the winter months, and keeping your heart healthy!

Take time for self-care - your friends and family will thank you for it!

Stress from home and work can add to the burden of seasonal depression and make things worse. If at all possible, take regular time for yourself, whether to enjoy a hobby, meditate, or spend time soaking in a hot candle-lit bathtub. Regular time for self-care will reduce stress for you and those around you!

Get plenty of sleep - use natural rather than narcotic sleep aids!

Regular sleep is an important part of maintaining positive mental health, and especially so when dealing with depression. Depression frequently includes sleep disturbances and working to ensure that you are getting a full 8 hours of sleep can help to offset them. If you are having trouble sleeping and not lactose intolerant, try drinking a mug of warm milk sprinkled with nutmeg. If you are having problems getting out of bed, set limits to the amount of time you can spend there, as well as goals for the hours you want to be up and in bed by. Make sure to reward yourself for meeting your goals.

Talk about your feelings - share them with a friend!

Talking about your feelings can be a very useful way to process the myriad of thoughts that pop into your head when you are depressed. A good friend can challenge the negative beliefs that accompany depression, offer a hug when no words will do, and in general, be there for you when you just need a shoulder to cry on.

Reduce the holiday junk food binge - reduce the holiday bulge!

Aside from helping to avoid the inevitable weight gain that occurs over the course of the winter months, reducing the amount of sugar in your diet also improves your energy level,

Take a Vitamin D supplement - you run low on dark days!

Vitamin D is created when ultra-violet light falls on your skin, and is in high demand in your body during the winter months. So while taking vitamin D is not free (making this 9 free and easy tools for combating seasonal depression instead of 10 - sorry!), current research would seem to indicate that reduced levels of the vitamin contribute to the onset and duration of seasonal depression.