Feeling Depressed at the End of Winter? Tips for Welcoming Spring

Many people get the blues at the end of winter. For many people in the United States, this time of year has overcast skies, winter storms, lots of rain, and cold temperatures. People with seasonal depression (Seasonal Affective Disorder) find that feeling depressed during this time is their new “normal.” However, you can help your mental state transition quickly by readying yourself for spring a little earlier.

Why Feeling Depressed Can Be Normal in Winter

Feeling depressed on a smaller scale is standard for most people during the winter. Many people feel down after the holidays when the weather changes and the trees have lost their leaves. The barrenness, snow or mud, and dreary skies make it difficult for people to resume normal activities.

However, real depression interferes with those daily activities, including work, school, housework, and personal hygiene. This dark cloud can last more than two weeks, if not a few months. It may take weeks of enjoying the sunshine in the spring to pull someone with seasonal depression out of their symptoms.

The longer daytime hours, sunshine, and ability to move around outdoors help the body and brain regulate important hormones, reducing stress and boosting mood.

Tips for Welcoming Spring

With a few lifestyle tweaks and mindset shifts, you can begin the transition into spring a little earlier, at the end of winter. When we think of spring, we think of warmer weather, blooming flowers, fresh air, longer days, and sunshine. It is almost like starting a new year all over again; it’s a time for new beginnings.

As you prepare to welcome spring, embrace the spring feeling. Think of each day as a new start, demonstrating your calling and purpose. If you are unsure what those are, spring is the perfect time to delve into the Bible, pray, and have a relationship with Jesus Christ.

The following are several tips for welcoming spring a little early to naturally increase serotonin, dopamine, and endorphins.

Take up walking outdoors

Walking outdoors may be an option, depending on where you live. Walking in nature helps to reduce stress and anxiety. In a time where most people keep their phones and other devices near, walking in nature forces your mind to concentrate on the sights, sounds, and smells around you. You can feel the fresh air and sun on your face and breathe deeply during your walk.

Aim to walk most days of the week. If you cannot go outside due to the weather, consider walking indoors near a slightly open window. You want to walk briskly enough to make the heart pump harder to release endorphins, boosting mood and concentration.

Consider a daylight lamp.

Consider purchasing a daylight lamp if your area is still overcast with gray skies. A daylight lamp mimics the daylight you receive during spring. When you spend an appropriate amount of time daily with a daylight lamp, the brain responds by producing serotonin and decreasing melatonin.

Serotonin is a neurotransmitter in the brain that boosts mood and makes you feel happier. Melatonin is excreted naturally in the brain but may go into overdrive during depression and the shorter, darker days. By reducing melatonin, your brain resumes the natural circadian rhythm. You will find that you sleep better and wake up more refreshed and full of energy.

Plant a garden

Working in a garden is an excellent way to decrease stress and lift spirits. Planting a garden requires physical movement and time spent outdoors. It also places you squarely in nature to enjoy what God has created. You can grow vegetables, fruits, herbs, or flowers. You can have a garden in your backyard, a small strip of land along your home, or a box on a balcony or window ledge.

Plan your garden like you would design a house. Treat it as an extension of your home. Even if all you have is a box of your favorite herbs, care for them as God cares for you. If it is too early for fresh flowers, consider brightening an indoor space with brightly colored artificial flowers.

Declutter

Decluttering your living spaces can give you a sense of peace. When you remove clutter and items you no longer need, want, or love, you promote relaxation. Clutter makes it difficult to concentrate on other tasks and can be embarrassing for you and your family.

To avoid becoming overwhelmed, try decluttering for ten to fifteen minutes daily. Choose an area in a room and work clockwise. Once you have a section done, stand back and note how much better you feel in this tidy space. Continue until the rooms you mostly use are free of clutter.

Paint a room

As part of your “spring cleaning” tasks, consider painting a room a cheerful color to boost your mood. A fresh coat of paint can make a room appear cleaner and brighten the space. Choose a favorite color or consider using a palette with colors associated with specific emotions.

For example, try yellow in the kitchen or bathroom if you want to feel more energized. Choose blues or greens in rooms such as the bedroom, living room, or den to feel more relaxed.

Take up a hobby.

The monotony of the winter months can make depression symptoms worse. Break up your day or week by taking up a new hobby or rediscovering an old one. When you have an activity to look forward to, it can help get you out of bed in the morning. Think about hobbies and interests you had when you were younger. Can you rediscover the activity?

Consider learning something new. Maybe you want to write a book, learn to play an instrument, or speak a foreign language. You can find courses and videos online to do almost anything. Recruit a friend or family member to join you in learning a new hobby. Having someone join you will keep you accountable when you may feel like just staying in bed.

Join a group

Accountability and social interaction can go a long way when depression hits. You might rather stay at home on the couch than join people, but social interaction helps to boost mood with the release of endorphins. You fight the desire to isolate and decrease anxiety and depression when you join a group with common interests.

You can find groups online and in your community with the same interests as you. Many churches offer small groups that meet regularly, from weekly to monthly. Forming friendships helps you to connect with others and share encouragement.

Set goals for spring

Goals can be inspiring and are not limited to being set on the first day of each new year. You can set new goals every season, specifically in the spring when fresh starts are everywhere. Think about the areas of your life where you might want to improve. For example, a few areas could be faith, health, marriage, family, career, finances, relationships, and leisure.

Write goals for each area you want to work on, then choose the top one or two to focus on this spring. Maybe you want to work on your health to lower your blood pressure and drop a few pounds. Perhaps you want to connect with the people at church. Next, write the steps necessary daily, weekly, and monthly to reach your goals. Make sure your goals are specific, measurable, attainable, relevant, and timely.

Seek counseling if you are feeling depressed

Millions of people struggle with depression, and seasonal depression can hit differently for each individual. You shouldn’t have to spend every winter feeling depressed and watching life pass you by. Left untreated, depression can lead to negative thoughts, harmful behaviors, and suicidal ideations.

If you struggle with feeling depressed for more than two weeks and it interferes with your everyday activities, reach out to our office to schedule a session with a Christian counselor in Oak Harbor, Washington.