5 Things That Help Me Get Through the Winter with Depression

When the colder and darker months come around, these self-care tips help me stay on top of my mental health.

I live in Massachusetts, and it gets much colder than I’d like for much too long every year. The cold weather and dark evenings make even the most chipper people want to hole up indoors.

An estimated 5% of adults in the United States experience seasonal affective disorder (SAD), a type of depression that emerges during the late fall and winter.

So, it makes sense that people who live with chronic depression, like me, may find it difficult to get through the winter months.

I’ve lived in New England for most of my life, and over the years, I’ve developed some strategies to make the harsh weather more bearable.

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1. Warm winter clothes

I have vivid memories of the agony of standing at the bus stop when I was in high school, freezing my butt off.

I would rush out of my house on a brisk winter morning without pausing to grab gloves or a scarf so that when I reached the bottom of my hill (which I often tumbled down after it snowed), waiting for the bus in the cold felt like torture.

It took me a couple of years to realize that taking the extra five minutes to pile on a thick winter coat, gloves, a hat, and a scarf makes all the difference in the world.

Now that I have a dog and must go outside even when I desperately want to hide indoors, I take the time to put on all my winter clothes before stepping out the door.

Once I’m completely bundled up, the cold doesn’t feel painful and sometimes even feels refreshing.

Not only does dressing correctly for the weather keep your body safe, but it also eases the mental pain of enduring the cold. Going outside still feels like a challenge but no longer feels like torture.

2. Frequent therapy sessions

During the spring and summer, I typically see my therapist once every other week. But around daylight savings in the fall, I ask my therapist to schedule me every week.

That way, I have more support for my mental health in case the winter weather hurts my mood or mindset.

I also check in with myself more often by journaling and taking time to consider alternate therapies and treatment options in case my depressive symptoms worsen.

Last year, in January, I received ketamine infusions to treat my depression, which helped me get through the bleakest months of the year.

3. Daily fresh air and sunlight

The last thing I want to do during the winter is go outside in the cold, especially when there’s snow on the ground. But I’ve found that going outdoors on sunny days can help.

Many studies suggest that going out into nature can boost a person’s happiness and help them find more meaning in their lives.

I have to go outside daily to care for my dog, so I get my daily dose of sunlight and fresh air because of my pup.

But even going out to stand in the yard and feel the sun on your skin for a few minutes each day can help you feel better despite your urge to hide indoors and nap.

4. Socializing

I have a few friends who seem to drop off the face of the earth once December rolls around and reemerge sometime in the spring.

I get why they’d rather stay inside and keep to themselves during the winter. It’s cold out, and driving can be a huge pain.

But whenever I isolate myself, depression follows close behind. That’s why I make sure to keep in touch with friends and make plans even when the weather sucks.

Even if all we do is lie in bed and watch a movie together, I’m getting some much-needed human connection.

5. Searching for joy and beauty

It’s easy to get stuck in a thought spiral about how much of a bummer winter is. But focusing solely on the negatives never feels good.

When I notice myself grumbling under my breath about the snow or groaning at the thought of going out in the cold, I pause and take a moment to reframe my thoughts.

I remind myself about all of the pleasant things that winter brings. Snow can be beautiful as the light glistens on its surface after a storm.

Snow brings fun winter activities like making snowmen and snow angels, skiing, snowboarding, and sledding.

Going out in the cold means that when I return inside, I can warm up under a cozy blanket and enjoy a satisfying cup of hot cocoa. I feel more at peace when I think about the upsides of the brisk weather.

No matter how hard I try, my negative thoughts won’t make winter retreat. So, instead, I embrace it as much as possible.

The takeaway

Winter often feels like the most challenging time of the year for people living with depression. The urge to isolate, stay indoors, and sleep all day increases tenfold when the weather gets cold and the sunlight hours grow slim.

But wearing warm clothes, going to therapy as frequently as possible, getting outside, staying social, and finding positive moments help me keep my mood from plummeting during the coldest months of the year.