{"id":186618,"date":"2025-12-11T20:45:06","date_gmt":"2025-12-11T20:45:06","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/186618\/"},"modified":"2025-12-11T20:45:06","modified_gmt":"2025-12-11T20:45:06","slug":"doctor-shares-realistic-practices-to-beat-seasonal-depression","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/186618\/","title":{"rendered":"Doctor shares ‘realistic’ practices to beat seasonal depression"},"content":{"rendered":"

Seasonal depression, or seasonal affective disorder (SAD), impacts millions of people during the winter. The dark, cold weather<\/a> can easily lead to dark, cold moods from the \u201cwinter blahs\u201d that leave people feeling lethargic and depressed<\/a>. The sneaky thing about it is that you could be going through it without knowing it because it\u2019s not as \u201cdramatic\u201d as regular depression while still being a significant emotional burden. <\/p>\n

Doctors tend to recommend going outside, exercising<\/a>, planning activities, etc. to tackle seasonal affective disorder. But if you\u2019re in a mindset that causes getting out of bed or making a phone call to feel like an exhausting struggle, it can feel impossible to hit the gym or arrange an activity with a friend. Luckily, one doctor gets it.<\/p>\n

@raquelmartinphd<\/a><\/p>\n

Seasonal depression is real. The pull to disappear is real. If you notice the change in someone you care about, lead with gentleness and clarity. Clarity is kindness.<\/p>\n

Psychologist Dr. Raquel Martin<\/a> understands that the struggle with seasonal affective disorder is real. \u201cIt\u2019s so crazy to me that this spells out \u2018sad,\u2019\u201d she says in her video. Dr. Martin makes sure to point out that seasonal depression can appear in different forms<\/a> (losing interest in things that usually bring joy, sleeping more, not sleeping, \u201cfeeling heavy,\u201d etc.) to hammer home that seasonal depression can be different from one person to another, in varying degrees. The lack of daylight in late fall and winter can mess with a person\u2019s serotonin and melatonin levels, influencing a person\u2019s mood, sleep, and energy. So, depending on how a person\u2019s body responds, seasonal depression could as benign as a person feeling sluggish or emotionally crippled like full-on depression.<\/p>\n

She also mentions that the common recommendations<\/a> to combat seasonal depression are good, but emphasizes that there doesn\u2019t need to be dramatic change to effectively fight against it. Martin stresses that it\u2019s not the intensity of the treatment but the consistency\u2014doing it every day rather than worrying about doing it \u201cright.\u201d \u201cDon\u2019t go big with this, go realistic,\u201d she says.<\/p>\n

@thepsychdoctormd<\/a><\/p>\n

I don\u2019t know why Summer me always forgets that Winter me exists? #drsasha #adhd #seasonaldepression #seasonalaffectivedisorder<\/p>\n

Most doctors like her recommend making it a point to expose yourself to daylight by going outside. But, she says, even as little as four minutes by the window with open blinds can help if you’re office-bound. Exercise is also a booster, but if you can\u2019t or won\u2019t go to the gym, going for a short walk, doing a quick dance to a song on your phone, or just shuffling your shoulders will do more than doing nothing at all. <\/p>\n

Planning activities and hobbies<\/a> is also commonly recommended, but Martin says to just make one \u201canchor activity\u201d for each day rather than a routine. It can be as simple as making yourself a cup of coffee or shooting one text to a single person.<\/p>\n

Martin\u2019s peers reached out to GOOD to agree with this mindset, especially if an affected person has tasks or chores to do that add onto the stress and struggle.<\/p>\n

“When you’re dealing with seasonal depression, the goal is micro-movement and tiny habits,\u201d said therapist Lisa Chen<\/a>. \u201cThe smallest shift in your body or environment can start to lift your mood within seconds.”<\/p>\n

\u201cBreak down tasks into smaller parts,\u201d suggests therapist Aaron Mostin<\/a>. \u201cInstead of \u2018clean the kitchen,\u2019 just put three things away, which is much less overwhelming.\u201d <\/p>\n

@toluadepoju_<\/a><\/p>\n

Seasonal depression is so real\u2026 and here are some affordable things and wellness kit items to help you cope and soothe your nervous system without breaking the bank \ud83e\udd0e\u2728 #creatorsearchinsights #selfcare #winterblues #depressionhelp #seasonalaffectivedisorder<\/p>\n

Martin also says that folks who notice their friends or family members getting impacted by seasonal depression can help without being overwhelming or overbearing. <\/p>\n

\u201cInstead of asking, \u2018What can I do to help,\u2019 offer to bring dinner over or stop to pick them up for a change of scenery,\u201d added Mostin. \u201cTry being a gentle presence. Ask, \u2018Do you just want me to listen, or would like me to give you advice?\u2019\u201d<\/p>\n

This allows you to not only help them with some tasks, but ensures that they\u2019re taking care of themselves, too. If requested, you can do some other things<\/a> to help like going on a walk with them or participating in other activities to get them out of the house if they feel comfortable.<\/p>\n

While something as simple as the weather can greatly impact a person\u2019s mood and physiology, it\u2019s encouraging to know that there are methods that are just as simple that can help counter its impact.<\/p>\n