Every January, you promise yourself this will be the year. You may think: This time, I’ll finally lose the weight, cut back on drinking, stop feeling so anxious, or fix that relationship I’ve been neglecting.

You may make it through January, but the failure rate for many New Year’s resolutions hovers around 80%. After a month or two into the new year, you might have given up on your goal and may be carrying the additional weight of disappointment and self-blame.

If this sounds familiar, you’re not alone. More importantly, you may not be failing because you lack willpower or discipline. When you find yourself making the same resolutions year after year without lasting change, it may be time to consider a different possibility: how mental health is involved.

Why Do I Keep Failing at My New Year’s Resolutions?

If only 9% of Americans ultimately keep their resolutions, this means the vast majority of people struggle just like you do. But while fitness gurus and self-help books will tell you to set smarter goals, track your habits, or find an accountability partner, these strategies often miss a crucial truth: behavioral change is nearly impossible when underlying mental health conditions are working against you.

The Willpower Myth: Why “Just Try Harder” Doesn’t Work

For decades, we’ve been told that willpower is the ability to resist short-term temptations in order to meet long-term goals. But actually, the very belief that you just need more self-control may be setting you up for failure.

Success is often influenced by a combination of personality traits, environmental factors, and social contexts rather than willpower alone. In reality, when you’re battling anxiety, depression, undiagnosed ADHD, or trauma, your brain is working with fundamentally different resources.

How Mental Health Conditions Sabotage Your Goals

The resolutions you make year after year to lose weight, drink less, manage anxiety, and improve relationships aren’t random. They’re often symptoms of deeper struggles that haven’t been identified or addressed. Consider what other factors might be at play, and give yourself some newfound grace.

When Depression Derails Your Best Intentions

This year, you may plan to exercise more, eat better, or reconnect with friends. But anxiety, depression, and self-esteem issues are common conditions that nearly 21 million adults in the U.S. deal with each year (as of 2021 data).

While it manifests differently from person to person, depression doesn’t just make you feel sad: it fundamentally alters your motivation, energy levels, and ability to experience pleasure. When you’re depressed, the activities that would help you feel better feel impossibly difficult.

ADHD: The Hidden Hurdle

Many adults struggle for years without realizing they have Attention Deficit/ Hyperactivity (ADHD). They may just think they’re lazy, undisciplined, or fundamentally flawed. Individuals with ADHD may struggle with impulsivity, emotional regulation, and consistency, leading to self-sabotaging behavior like missed deadlines, emotional outbursts, or difficulty following routines.

Living with ADHD can make it difficult to reach your goals and find a routine that works. Your resolution to wake up earlier, stick to a budget, or stop procrastinating faces up against mental health factors that no amount of determination or “willpower” can overcome.

Anxiety and the Self-Sabotage Cycle

If you want to be less anxious this year, you might make resolutions to meditate, practice self-care, or “worry less.” But anxiety has a way of hijacking your best efforts, whether it’s related to politics, finances, relationships, the holidays, or more. These deep-rooted beliefs and thinking patterns can fuel all kinds of fears that can result in procrastination or avoidance. If left unchecked, this can lead to general anxiety, social anxiety, and depression.

Ironically, the very act of setting ambitious goals can trigger anxiety about failure, which confirms your worst fears about yourself. It’s a cycle that feels impossible to break on your own. Luckily, anxiety (and depression and ADHD) is a very treatable and common condition that doesn’t have to get in your way.

Depression, ADHD, and anxiety are not the only mental health issues that can make reaching your annual goals a challenge. Substance abuse challenges, trauma, obsessive compulsive disorder (OCD), and others might be at play. The first step, though, is doing some self-evaluation and talking to a licensed mental health professional.

What Does Self-Sabotage Really Look Like?

Getting in your own way isn’t always obvious, and it doesn’t always look like giving up. Knowing the below signs of self-sabotage can equip you with the tools to interrupt your harmful patterns and start reaching your goals:

Low self-esteem and unfounded beliefs about being deficient, not good enough, incapable, or unintelligent contribute to self-defeating behavior. These core beliefs fuel fears about performance and can cause procrastination or avoidance.

If you find yourself getting in your own way, remember: These patterns aren’t character flaws. They’re often learned responses to unmet emotional needs. Plus, they’re incredibly common among people with undiagnosed mental health conditions.

How Do I Know If I Need Professional Help?

If you’re reading this and wondering whether your resolution struggles signal something deeper, try asking yourself these questions:

Prioritizing your mental health needs doesn’t have to follow a significant or traumatic event in your life. It can be the natural next step if you notice the little things adding up and your resolutions getting harder and harder to achieve.

What Can Therapy Actually Do for My Resolutions?

Despite what some may think, therapy isn’t about having someone tell you to try harder or hold you accountable. It’s about uncovering and addressing the root causes that have been affecting your efforts all along. Finding emotional healing starts with a diagnosis, if applicable, exploring root causes, and building the skills to manage your needs.

Accurate Diagnosis Changes Everything

A thorough evaluation for a specific condition, or a few, might seem scary and overwhelming. But getting an accurate diagnosis gives you clarity. Suddenly, your struggles have a name and a framework. Whether you have ADHD, anxiety, PTSD, depression, or another condition, early identification improves the effectiveness of treatment and improves your overall quality of life. You’re not broken or lazy: you’re dealing with a legitimate challenge that has real solutions.

Therapy Addresses the “Why,” Not Just the “What”

Resolutions and therapy may share the same end goal of bettering yourself, but they approach it in very different ways. Resolution-setting focuses on behavior: eat less, exercise more, save money. Therapy digs into why those behaviors have been so difficult to sustain.

A skilled therapist can help you:

You Learn Skills That Last Beyond January

Therapy is not meant to give you a one-time fix for a sticky situation or a script for handling one tough conversation. Therapy approaches are long-term treatments that can be very helpful in creating lasting change. Some common frameworks include Cognitive Behavioral Therapy (CBT), Internal Family Systems (IFS), or Acceptance and Commitment Therapy (ACT), to name a few.

Making Therapy Your Resolution This Year

This year, instead of resolving to change your behavior through just more willpower and determination, consider making a different commitment: to understand yourself better and get the support you deserve.

When finding a therapist, look for someone who:

Seeking therapy is about acknowledging that you’ve been fighting an uphill battle with limited tools and wanting to make a change, not admitting defeat. With proper treatment, you can work towards genuine self-motivation.

Take the First Step Towards a Healthier You

Change takes time, and it doesn’t have to start with a sweeping life overhaul. It can start with one phone call, one appointment, one honest conversation about what you’ve been struggling with. Setting New Year’s resolutions already proves you have the desire to change, so now it’s time to get the support that makes change possible.

Find a therapist near you who can help you understand what’s been holding you back and build a path forward that actually works for your life and your unique circumstances.

Seasonal affective disorder (SAD)
Winter blues
Holiday Depression

If you’ve found yourself dreading the 5 p.m. darkness and are struggling to feel motivated to do everyday life, you’re experiencing what many people wrestle with every winter. With this time of year comes the holiday season, which is supposed to be about connection, joy, and celebration. But for many, it feels more like a slog marked by exhaustion, emotional withdrawal, and a sense of emptiness.

Winter can be hard on your mental health, and the cultural pressure to be festive and grateful can make that struggle even heavier. When everyone around you seems to be thriving while you’re struggling emotionally, it’s easy to believe something is fundamentally wrong.

But the truth is more compassionate and nuanced: Your struggle isn’t a personal failing or a lack of willpower or gratitude.

It’s simply science. If you’re tired of struggling to navigate through the holiday season, this article offers a different path forward. Below, you’ll see that you’re not alone, and there are actionable strategies for protecting your mental health during the winter

→Read More: Depression Defined: What to Know

Winter Mental Health Challenges: SAD Is More Than Just a Bad Mood

When the winter months feel difficult, it helps to really understand what’s going on from a scientific and biological perspective. The official term for “winter blues” is seasonal affective disorder (SAD), a type of depression prompted by a change in seasons, mainly fall and winter, when we experience less daylight and sunshine.

5%

of people in the U.S. affected by SAD annually

2-3%

of Canadians experience SAD each year

It significantly affects as many as 5% of people in the United States and 2-3% of people in Canada each year. But even if you don’t have a true SAD diagnosis, winter can still significantly impact your emotional well-being.

Those affected by winter blues may become more withdrawn, don’t eat as well, avoid going outside, and experience a low, dysthymic mood that leaves them not feeling like themselves. While these symptoms can vary from person to person, you don’t need to hit a clinical threshold for your experience to be valid or worthy of attention. If the holidays or winter in general, consistently makes life feel harder, cloudier, or lonelier, that’s enough reason to seek support and implement strategies that help.

Why Winter Hits Different: The Science Behind SAD and The Winter Blues

Winter blues is science: your body is responding to real environmental changes in predictable, biological ways. Researchers believe it’s connected to changes in light exposure that disrupt our circadian rhythm and neurotransmitter activity, especially serotonin and melatonin, which help regulate mood and sleep.

How Light Affects Your Mood

Sunlight Exposure

→

Vitamin D Production

→

Increased Serotonin

Through our eyes and through our skin, when we have exposure to daylight, our bodies create vitamin D from that sunlight, and that increases serotonin, which helps us balance our good feelings. When we don’t have that exposure to sunlight, our vitamin D levels go down, and therefore our serotonin goes down.

Plus, during the holidays, many people experience complicated feelings like grief over lost loved ones, stress about family dynamics and social commitments, financial anxiety, or more. These psychological stressors compound the biological struggles that winter already creates.

This isn’t about your character, your resilience, or your ability to “think positive.” Your brain chemistry is literally being affected by environmental conditions beyond your control.

4 Ways to Protect Your Mental Health This Time of Year

When it comes to navigating SAD or winter blues, you don’t have to suck it up and get through it. Instead, try these behavioral strategies that can make this time of year not feel so heavy.

Create Structure When Your Brain Craves Hibernation

When your motivation disappears and everything feels effortful, structure becomes your friend. Prioritizing light exposure by getting outside or light machines, sticking to your daily routine, and maintaining social connections can make a meaningful difference when holiday chaos and winter cold feel overwhelming.

Consider the following:

• Setting a consistent wake-up time, even on weekends
• Planning one small task you accomplish each day
• Scheduling social commitments in advance (so you can’t talk yourself out of them later)
• Building in activities that historically bring you even mild enjoyment

The goal isn’t productivity for productivity’s sake. It’s preventing the downward spiral that happens when isolation, inactivity, and irregular routines feed depression.

Rethink Your Relationship With Light

Maximizing exposure to natural sunlight, especially for at least 20 minutes in the morning, is a simple and effective way to reduce SAD symptoms. But when it’s freezing outside, and you’re already feeling depleted, “just going outside” can feel like an impossible ask.

Instead, start smaller. Open your blinds as soon as you wake up. Move your workspace closer to a window. Take your coffee outside for five minutes, even if it’s cold. These aren’t cure-alls, but they’re practical steps that work with your reality rather than against it.

For some people, light therapy using a specialized light box can be helpful. Light therapy involves sitting near a specially designed light box for about 20-30 minutes each morning to help trick your body into responding as if there’s more daylight.

Stay Connected Even When You Want to Disappear

One of the biggest ironies of winter depression is that the time when you most need social support is when reaching out feels most difficult. Staying socially connected is an important way to manage symptoms of Seasonal Affective Disorder, even across physical distance.

You don’t need to force yourself into large gatherings or pretend to be cheerful when you’re not. Small, authentic connections are what matter. A text exchange with a friend, a brief phone call with a loved one, or committing to attend one social event per week, even for an hour, can help you stay connected with others. Making a plan to limit social time with those during the holidays who add stress, rather than calm, to your life is also a good way to ensure you build social connections without depleting your social battery.

→Read More: Discover More Benefits of Community

Move Your Body Any Way You Can

Regular exercise can boost serotonin levels and improve mood, working wonders for your mental health. But working in physical activity doesn’t have to mean grueling gym sessions or outdoor runs in the cold. Here are a few accessible movement ideas that you can work into your routine:

• A 10-minute walk around your block
• Gentle stretching while watching TV
• Dancing while you cook in your kitchen
• Indoor workouts, such as yoga or home-based cardio exercises

The goal is consistency and compassion for your body and mind, not punishment. Any movement that gets you out of your head and into your body can help interrupt rumination and boost mood-regulating chemicals.

When Self-Help Strategies Aren’t Enough: The Role of Therapy

Sometimes, no amount of light exposure, social connection, or routine-building is enough to get you through winter. That’s not a failure: you just may need more tailored support to help you navigate this season. The right therapist can provide exactly that.

What Therapy Offers That Self-Help Can’t

A therapist provides tips and techniques for addressing your mental needs, but they offer a space where your experience is heard without judgment, where patterns you can’t see on your own become visible, and where you can build personalized coping strategies tailored to your specific situation.

Cognitive Behavioural Therapy (CBT) has been shown to be particularly effective in treating Seasonal Affective Disorder. CBT helps you identify and challenge the thought patterns that keep you stuck (like “I’ll never feel better” or “something is wrong with me”) and replace them with more balanced, helpful perspectives.

Therapy is about reframing thoughts and understanding the full picture of what you’re dealing with. Depression often happens with other conditions, such as physical ones or other mood disorders, substance abuse, or anxiety. A trained therapist can help you understand how different factors in your life interact and affect your mental health.

→Read More: Want to Find the Right Therapist? See Our Step-by-Step Guide

How to Start the Therapy Conversation

At GoodTherapy, we know that making the step to ask for help can feel overwhelming. Knowing you need help is different than actually seeking it.

If this sounds like you, start by admitting this: “I need to talk about something I’ve been dealing with.” That’s it. You don’t need to have everything figured out or articulate your entire mental health history perfectly. A good therapist will help you find the words and understand what you’re experiencing. The sooner you reach out, the more tools you have to work with before symptoms intensify.

Don’t just talk to anyone, though: finding the right therapist matters, too. At GoodTherapy, our therapist quiz helps you find professionals based on specific concerns, treatment approaches, insurance, location, and availability. You can look for therapists who specialize in depression, seasonal affective disorder, and related mental health challenges. Someone who understands your experience can create a space where you feel heard and supported.

Find Your Therapist Match

Take our quick quiz to connect with the right professional for your needs

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Building Your Winter Mental Health Survival Plan: Mental Health Checklist to Fight Depression

Reading about strategies is one thing, but actually implementing them when you’re in the thick of winter and holiday depression is another. That’s why we have an easy checklist you can follow to turn knowledge into action this winter:

This week:

• Choose one small structural change (like a consistent wake time)
• Reach out to one person you trust
• Open your blinds first thing every morning
• Notice without judgment how you’re actually feeling

This month:

• If symptoms persist, research therapists who specialize in depression or SAD
• Consider talking to your doctor about vitamin D levels
• Schedule at least one social activity, even if it’s virtual
• Experiment with one form of gentle movement

This season:

• Build a support team, whether that’s a therapist, close friends, or both
• Track what actually helps (not what you think “should” help)
• Give yourself permission to scale back on obligations that drain you
• Celebrate small victories, like getting outside or showing up for therapy

Remember: Mental health struggles don’t resolve in a single conversation or with one perfect coping strategy. This is about building sustainable support systems and being willing to learn what works for you.

Don’t Wait for Spring: Take Action Now

The most important shift you can make isn’t about suffering your way through another winter. It’s about exploring what you need, what strategies work, and recognizing that asking for help is not weak: it’s self-love.

With the right tools, support, and professional help, you can navigate these months with more resilience, self-compassion, and stability. The holidays can add pressure to feel happy and joyful, but don’t let social expectations guilt you. Your struggle is real, your experience matters, and help is available right now.

You Deserve More Than Survival

Ready to find support? GoodTherapy’s directory makes it easy to connect with therapists who understand seasonal mental health challenges and can help you build a personalized plan for coping. You deserve more than just survival: you deserve to feel like yourself again, even in the middle of winter.

Start Finding Your Therapist

References:

Mayo Clinic: Seasonal Affective Disorder

Cleveland Clinic: Seasonal Depression (Seasonal Affective Disorder)

National Library of Medicine: When Routines Break: The Health Implications of Disrupted Life

National Library of Medicine: “Shedding Light on Light”: A Review on the Effects on Mental Health of Exposure to Optical Radiation

Across Boundaries: Seasonal Affective Disorder in Canada, with a Special Lens on Racial Dynamics

Once we turn the clocks back in the fall and the hours of daylight get shorter, people might start to notice these concerning symptoms. See if any of this sounds like you starting in mid-November that gets better in the spring:  

• Depressed mood more often than not 

• Loss of interest or pleasure in activities once enjoyed 

• Increased appetite, especially for carbohydrates 

• Increased time in bed 

• More fatigue despite extra sleep 

• Increased restlessness or not wanting to move 

• Worthlessness or feelings of guilt 

• Difficulty concentrating or making decisions 

• Thinking about dying or suicide 

You are not crazy, and you are not alone. There are biological reasons for why our moods get worse in the winter. And there are ways to lessen these symptoms.  

If you checked off several of these, you may be experiencing Seasonal Affective Disorder (SAD). About two thirds of individuals that are diagnosed with depression will also experience SAD during the winter months. Some people without symptoms throughout the rest of the year experience this type of depression when it is darker outside. Symptoms typically get better starting in March with more hours of daylight, but you don’t have to wait until then. 

Why Seasonal Affective Disorder (SAD) Happens

There are several real reasons why SAD happens. One has to do with the overproduction of melatonin. This is a hormone that increases drowsiness in response to darkness. In the winter months, there are less daylight hours as well as decreased levels of sunlight because the sun is lower on the horizon. Sunlight helps our skin produce vitamin D which allows us to absorb calcium that aids bone growth. Low levels of vitamin D can make fatigue, muscle pain, ability to fight infection, and depression worsen. Additionally, people with SAD may have difficulty regulating serotonin, the feel-good neurotransmitter that affects our mood, appetite, and sleep. Studies have shown that sunlight keeps serotonin levels high by decreasing serotonin transporter (SERT) activity. Those who have SAD are found to have higher levels of SERT in the winter, which also can lead to depressive symptoms and poor mood regulation. Medications known as anti-depressants work by blocking SERT. They enhance the effects of serotonin, which is believed to reduce symptoms of depression. 

Less sunlight decreases serotonin activity which increases depression. The combination of these factors is a recipe for low mood, energy, and desire to take the very steps that make us feel better.  

If you or someone you love has a hard time in the winter, take action now. Being proactive can reduce the onset and impact that less sunlight has on us. Some people don’t notice SAD’s effects as much in December as we are distracted by the holiday season, setting up for a crash in January. The following tools may help to reduce and cope with the symptoms of SAD: 

• Monitor your vitamin D levels. In the colder months, we spend less time outside, often becoming deficient. Try to get at least 15 minutes a day of natural sunlight. Do not put on sunscreen for this short time as sunscreen blocks the production of vitamin D. If your levels are low, your doctor can prescribe a high dose of it to bring levels back quickly. Vitamin D is a supplement that is available over the counter. You can also increase your levels by eating foods rich in vitamin D. These include fatty fish, almonds, cheese, egg yolks, mushrooms, and fortified foods like milk, yogurt, cereal, and orange juice.

• Re-evaluate medication. If your symptoms are severe, consider taking an anti-depressant for this portion of the year. If you are already on medication, it may make sense for your provider to increase your dose or add another medication during the winter months.  

• Identify other medical issues. Your healthcare provider can rule out medical issues like hypothyroidism, anemia, infections, and mononucleosis that have symptoms similar to those listed above. 

• Take your vacation in the winter instead of the summertime. Travel to the southern latitudes. The closer you are to the equator, the more exposure you get to the benefits of the sun.  

• Consider therapy if SAD’s symptoms are affecting your activities of daily living. A therapist can help develop coping skills and offer accountability for healthy outlets when motivation is lower. 

The day with the least hours of daylight is the winter solstice which occurs on December 21st. Every day after we add a few more minutes of sunlight. Remembering that this is just a season and trying some of the suggestions above can help reduce feeling SAD. 

 

Cyndi Turner, LCSW, LSATP, MAC is the Co-Founder & CEO of Insight Into Action Therapy and Insight Recovery Centers. She is a harm reduction therapist who has been treating substance use disorders for three decades.  She designed the Alcohol Moderation Assessment which predicts who may be a successful candidate for alcohol moderation. Cyndi is the author of numerous articles and three books including The Clinician’s Guide to Alcohol Moderation: Alternative Methods and Management Techniques and Practicing Alcohol Moderation: A Comprehensive Workbook.  

 

 

 

Everyone loves the holiday season, and it’s the time of the year when we get to spend time with friends, and family, and indulge in a variety of different festive activities. But once the festivities are over, and it’s time to return to our regular routine, a lot of people begin to feel sad and disconnected. 

This is often referred to as the post-holiday blues. If you’re struggling with feelings of sadness, loneliness, or even depression, you’re not alone. This article will explore why people experience this type of depression, how to cope with it, and when to seek a professional. 

Why Do People Experience Post-Holiday Blues? 

Understanding the post-holiday blues is the first step in coping with them. The first Monday of the New Year marks the abrupt end to the excitement of festivities and the return to our daily routine without the holiday cheer.  

And with shorter, darker days and colder weather, many people can experience feelings of isolation and loneliness. 

The holiday season also often entails more socializing, more food, and more alcohol than usual. Not to mention the significant amount of gift-giving, all of which can lead to financial strain and feelings of overwhelm.  

People can often experience a sense of guilt for indulging too much during the holiday season. These feelings can often lead to the pressure of quickly getting back on track to avoid more significant concerns from creeping up. 

How to Ease the Feeling of Post-Holiday Blues? 

The post-holiday blues can be a tough way to start the new year. Fortunately, there are a number of tips to help beat the post-holiday blues. 

One of the most helpful tips to ease the feeling of post-holiday blues is to set some goals for yourself. Goal setting is an essential tool that can help you feel motivated and inspired by the things you want to achieve.  

These goals don’t have to be massive; they could be as simple as reading more books, starting a new hobby, or doing some home organization. Accomplishing small actions will boost your sense of achievement and uplift your mood.  

It’s also essential to stay in touch with friends and family, especially those who are positive and uplifting. Communication with loved ones can help individuals develop a sense of belonging and purpose, and thus alleviate feelings of isolation. 

Doing things that make you happy can also assist in elevating your mood. This can be going for a walk, booking a staycation, practicing good self-care, or trying a new restaurant.  

It doesn’t have to be expensive – finding pleasure in the little things is vital. Go for regular walks and exercise, which release endorphins, the body’s natural feel-good chemicals. 

When to Seek Help for the Post-Holiday Blues 

It’s important to note that the holiday season can often exacerbate or bring up pre-existing mental health conditions. And that’s completely normal. However, if you find yourself struggling with post-holiday blues that seem to linger and impact your daily life, know that you are not alone.  

Experiencing depression, particularly seasonal affective disorder (SAD), this time of year is common. But it doesn’t have to define your quality of life. Seeking the help of a therapist can be a helpful step forward in managing your symptoms and regaining control over your emotional well-being.  

A therapist can provide you with tools and strategies to cope with your depression and support you in developing a personalized treatment plan that meets your unique needs. With the right guidance and support, it is possible to overcome post-holiday blues and restore a sense of joy and fulfillment to your life. 

GoodTherapy is here to help. Our directory can help you find the right therapist for you, right in your local area.   

Do the changing seasons sometimes leave you feeling down or overwhelmed? Many people struggle with emotional fluctuations as the calendar flips from summer to fall and winter. Seasonal depression is a common problem that can sap your energy and disrupt your life during certain times of year.  

The good news is that there are steps you can take to cope with these feelings. In this blog post, we’ll discuss signs of seasonal depression as well as six tips on how to ease the symptoms in a healthy way.  

What is Seasonal Depression? 

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs during fall and winter, when there is a decrease in sunlight exposure.  

Some common signs and symptoms of seasonal depression may include feelings of sadness, hopelessness, and anxiety, as well as a loss of interest in activities that were once enjoyable.  

Fatigue, low energy, changes in appetite, and difficulty sleeping or oversleeping are also common. SAD can also cause physical symptoms such as headaches and joint pain. 

If you find yourself experiencing any of these symptoms, know that you are not alone and that there are many ways to ease seasonal depression. 

6 Tips to Help Ease Seasonal Depression 

As the days get shorter and the holiday season ends, many people find themselves struggling to stay positive. The following strategies for battling seasonal depression can help improve your mood and overall well-being. 

1. Do the Activities You Love 

It’s essential to continue doing activities you enjoy and socializing during the cooler months, even if you have to stay indoors. Making time for hobbies, reading, cooking, or watching your favorite movies are all great ways to keep your mind and body active.  

During times where the weather makes it difficult to get out and about, try with others online, joining online classes or support groups, and attending virtual events. 

2. Stay on a Schedule

It can be challenging to find motivation and stay productive throughout the day when the weather is gloomy. To overcome this challenge, you can create a schedule that will help bring structure to your day. It will also keep you motivated and committed to finishing tasks throughout the day.  

This can include daily exercise, work, meals, and self-care. Having a plan in place can help you feel more organized and productive, leading to a greater sense of satisfaction at the end of the day. 

3. Get Moving!

Exercising is one of the most effective ways to alleviate seasonal depression. Even going out for walks during the day can help you get some fresh air, sunshine, and improve your mood significantly. When you exercise, your brain produces endorphins, which can help elevate your mood. You can also try other types of indoor workouts that don’t require equipment, such as yoga, Pilates, and dance. 

4. Get Enough Vitamin D

During the winter months, it can be challenging to get enough Vitamin D due to the lack of sunlight exposure. Make sure to include foods that are high in Vitamin D in your diet, such as fatty fish or dairy products.  

Alternatively, consider taking a Vitamin D supplement to make sure you’re getting enough of this important nutrient. 

5. Let the Sunlight In

Open your curtains and blinds to let in natural sunlight. Even if it’s cloudy outside, natural light can do wonders for your mood. Sunlight can boost the production of serotonin, a chemical in the brain that regulates mood. It’s also important to spend some time outside each day, even if it’s just a few minutes. 

Just 15-30 minutes of exposure can help elevate your mood and keep your circadian rhythm in check. You can also take advantage of daylight in the morning by taking a walk or sitting outside while you have your morning coffee. 

6. See Your Friends and Family

Isolation can amplify depression. That’s why maintaining social connections is crucial for mental health. Make a point to stay connected with your loved ones and attend social events when you can. It’s essential to have those meaningful connections and support systems in your life, especially during the colder months. If the weather does not permit outdoor activities, you can always arrange virtual hangouts with friends or family.
 

Ease Seasonal Depression with GoodTherapy  

Seasonal depression can be a tough challenge to face, but there are steps you can take to ease the symptoms. Keeping a schedule, exercising, and letting sunlight in are all powerful tools for combating seasonal depression.  

Don’t forget to practice self-care by doing activities you love and spending time with your loved ones. Remember, you’re not alone in your struggles with seasonal depression. 

GoodTherapy is a trusted platform that helps millions of individuals connect with therapists, counselors, and mental health resources in their area. Find the support you need.   

Fall and winter bring cooler nights and darker mornings. Along with the temperature and light changes, many people are also dealing with back-to-school changes for themselves or their children. There are changes in schedules, routines, expectations, and even relationships.

Though many people consider spring to be a time of new beginnings, autumn is that for many people. It is a time of reflection on the summer and the year thus far, as well as a time of preparation for the winter and upcoming holidays. As we enter the harvest season, consider the physical, emotional, and relational ways you may be affected by this transition.

The impact of light and temperature on the human body is profound. We all need some level of light and warmth for our bodies to survive and thrive. Autumn, for some parts of the world, marks a change in both light and warmth as we approach colder and darker days.

Consider the ideal temperature and amount of light that you physically desire. Do you love the bright sun and hot weather? Or do you prefer cooler temperatures with less intense sunlight? Are you more active now than you were two months ago? Or are you struggling to be physically active? Whatever your preference, the change in season will affect you. Understanding and responding to your needs will help you prepare for whatever season is approaching.

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Many people struggle with seasonal affective mood issues, commonly referred to as seasonal affective disorder (SAD)—a depression related to the change in seasons. For most, this begins in fall and continues through the winter months. It’s marked by moodiness, low energy, difficulty sleeping, a lack of interest in activities and relationships, feeling hopeless, and an overall sense of depression. Known more casually as “the winter blues,” SAD can have a significant impact on your mood and relationships. If you are more irritable, withdrawn, or moody during the winter months, the time to plan and prepare is now.

“Vanessa” called me at the beginning of August wanting therapy to plan for the winter. I was impressed that she was being so proactive. “I can’t do winter like that again,” she told me when I praised her. She wasn’t willing to experience another winter feeling as low as she did last year, so she wanted to do it differently this time.

To help you prepare for the upcoming season, ask yourself the following questions:

• Do you find yourself sleeping more? Are you struggling to get out of bed?
• Is it harder or easier to exercise now?
• Do you feel less patient? Are you easily annoyed or irritated?
• Do you feel more energized and productive?
• Has there been a shift or change in any of your relationships in recent weeks?
• Are you actively involved in your relationships?

Answering these questions could give you some insight about how the change in season may or may not be affecting you. Regardless of whether you are affected by SAD, there are three key points that will help you navigate and manage any seasonal changes.

1. Exercise, exercise, exercise. Moving your body on a regular basis has far-reaching, positive effects on your physical and emotional health. You don’t need to train for a marathon. Walking around your neighborhood, doing push-ups, running around outside with children—these all have the same benefit.
2. Get more light. Everyone needs to be exposed to sunlight on a daily basis. Since many jobs can be done indoors, this often takes effort. But the benefits are great, physically and emotionally. Our bodies absorb vitamin D, important to our health, from sunlight. And the energy and emotional boost that we get from a few minutes in the sun can be exceptional.
3. Talk it out. All transitions have their challenges, and it’s always easier when you’re talking to someone about it. Whether you’re talking to a friend, coworker, or therapist, let someone into your inner thoughts and experiences.

What works best for you as you enter a new season? What tips or techniques do you have to share with others? Share your experiences with us. Let’s learn from each other!

A woman who has experienced a traumatic event seeks counseling when she finds that symptoms related to the trauma affect her ability to enjoy life and function normally. She meets with her therapist once per week for 9 months, and she makes tremendous progress in therapy.

As she works hard and stays committed to the process of resolving her trauma, she feels very proud of herself and receives validating feedback from her therapist, who acknowledges her hard work and progress. She then notices that with the change of seasons, some of the symptoms she tried so hard to minimize or eliminate altogether come creeping back. She notices, as the time of year associated with her trauma approaches, her symptoms worsen still.

She becomes very frustrated. She fears she will experience the same degree of trauma she did immediately after the traumatic event. She wants to just give up. “What’s the point?” she asks herself and her therapist. “I have worked so hard and here I am, going right back to the trauma!”

Why Seasonal Change Can Reawaken Trauma

This case example illustrates a very common occurrence in trauma work. Trauma symptoms may resurface or worsen at certain times of year—it is almost as if the change in seasons is a catalyst that causes a person to feel as though they are regressing. It is easy at these times to dismiss the progress that has been made in therapy and focus, instead, on the reemerging symptoms. Rather than consider this a regression in therapy, I prefer to think of it as an expected occurrence in trauma work that should be normalized and discussed.

Several factors can be at play here. First, as the time of year when the traumatic event occurred comes around again, a very powerful reminder of the trauma often occurs. The brain is triggered and begins remembering. The body also remembers and symptoms reemerge.

Another consideration is that holidays can also trigger trauma memories and symptoms, especially if loss has occurred. The loss of a loved one is one of the most common and difficult traumatic events humans can experience. Even if the loss did not occur around the holidays, holiday times often serve as reminders of loved ones who are deeply missed.

Furthermore, according to the American Psychiatric Association, 80% of people who meet criteria for a diagnosis of posttraumatic stress disorder (PTSD) also meet criteria for other mental health diagnoses. In my experience, one does not have to have an actual diagnosis of PTSD to become more susceptible to other troubling mental health symptoms after a traumatic event. Just experiencing a traumatic event can make someone more likely to experience symptoms related to anxiety, depression, and other challenges.

Certain times of the year can make symptoms worse. For example, with colder weather and less daylight during the winter months, a trauma survivor who also experiences symptoms associated with seasonal affective disorder (SAD) may encounter a worsening of both SAD and trauma symptoms. Similarly, someone prone to anxiety may find symptoms flare up during the holidays, when more cars are out on the road, malls and stores are more crowded, and financial and social pressures are mounting.

Unfortunately, many people are ashamed to talk about reoccurring or worsening symptoms, and this can cause symptoms to escalate even more, impacting well-being and functioning.

Addressing Reoccurring Trauma in Therapy

Unfortunately, many people are ashamed to talk about reoccurring or worsening symptoms, and this can cause symptoms to escalate even more, impacting well-being and functioning. Beliefs may surface that all the time and hard work one has given in moving forward from a traumatic experience has been wasted. Feelings of frustration and an urge to give up on therapy are very common during these times, as illustrated in the case example.

In addition, a fear of disappointing one’s therapist may come up, preventing some people from openly discussing new or reoccurring symptoms. Making progress in therapy is validating and rewarding, as the case example demonstrated. Returning to therapy when symptoms reoccur can bring up feelings of shame or guilt, causing one to feel as though they will somehow disappoint the therapist or that the reoccurring symptoms will suggest to the therapist they are not working hard enough.

Reemerging Trauma as an Opportunity for Healing

I find this point in trauma work is sometimes the most critical, when clients have a wonderful opportunity to make the most progress toward resolving their trauma for good. This is the time to talk to your therapist to let them know exactly what you are experiencing and how it is making you feel. A good trauma therapist will validate and normalize what you are going through and help you to confront the fear of reoccurring symptoms so that when other triggers come up, it is not so daunting to confront them. This is an opportunity to practice skills with your therapist that will reinforce that you are strong and capable of handling whatever may come up.

Going back to our case example: The therapist validated and normalized what the woman was feeling and experiencing. She reassured the woman that what she felt was very common in trauma work and presented it as an opportunity. The woman stuck with therapy, continuing to talk about her urges to give up on therapy and her feelings of disappointment as they came up. She continued working hard and trusting the therapeutic process.

She was able to overcome her reemerging symptoms. The time of year that served as a trigger passed, and she found that when she thought of that time of year rolling around again, she was not as distressed as she expected. She felt better and more confident as she moved forward. Eventually, she did not need to see her therapist anymore, although she always knew she could return if she felt the need. And when the next trigger appeared, she handled it beautifully, which just reinforced her strength and the belief that she could continue to move forward.

Reference:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

For children, teens, and college students, summertime is associated with freedom from school and positive emotions. However, summer can also be a time where certain mental health issues need to be tended to even more than usual. Experts share information on what mental health problems can be present more often during summer and how to prevent certain issues.

Peter Zafirides, a psychiatrist in Ohio, said he has noticed a common mental health issue for children, teens, and students during the summer. Many evaluate whether they should still take their medication for attention deficit hyperactivity disorder (ADHD).

“Stimulants are often prescribed during the school year, but depending on the severity of the underlying ADHD, the summers may provide for some time off the medications,” Zafirides said. “But it may not always be smooth-going. The combination of unmedicated ADHD symptoms, along with the less structured days of summer can be very problematic for kids and their parents. Beyond the attention symptoms that worsen, kids can experience mood changes, including anxiety and irritability.”

School can provide a consistent schedule, which can be better for children with certain mental illnesses. “The potential unstructured nature of the summer can feed in to any underlying anxiety disorders and depression present in these kids,” he added.

For children who have ADHD, Zafirides has tips to make summer more bearable. “Children and parents may benefit from sitting down at the beginning of the summer and talking about shared goals and expectations,” Zafirides said. “Have a plan ahead of time to regularly check in with each other and, in an open, nondefensive forum, talk about any changes in behavior or concerns about mood.”

He also has other suggestions that can apply to children and teens with any type of mental illness or mental health issues. “Get outside and enjoy the summer. Try to limit the amount of time online, watching TV, or playing video games,” Zafirides said. “Be active, get plenty of sleep and exercise. If medications will continue over the summer, make sure kids are taking them regularly. Again, summer is less structured, so compliance may not be as consistent, resulting in a worsening of a mental health condition. Always speak to your medical professional before either discontinuing or reducing the dosages of medication.”

Communication is key for healthy relationships and lives. “I think the most important aspect between parents and children in the summer months is to establish clear and respectful lines of communication without either side getting defensive or feeling they are not being heard,” Zafirides said. “An occasional small discussion may be all that is needed to avoid big problems over the summer.”

John Duffy, a clinical psychologist and author of The Available Parent: Radical Optimism for Raising Teens and Tweens said in an email that depression can be more noticeable during the summer. “I have found that depression driven by loneliness often becomes more pronounced in the summer,” Duffy said. “This may be due in part to the fact that people are more obviously out, about, and social in the summertime. For many young people, summer is a far less-structured time of year than any other season.”

Anxiety issues can also come to the surface. “We often find that anxiety-based issues become apparent due in part to the lack of structure,” Duffy said. “Though most young people claim this is the time of year they most look forward to, many become listless and irritable because of a lack of structured activity.”

The solution to these issues is to provide somewhat consistent structure during the summer. “This might include participation in a sport, a play, a camp or other club, volunteer activity, or a job,” Duffy said. “Kids do better when they are part of something. They are happier, less restless, and more driven. Summer also presents a unique opportunity for young people to investigate strengths and interests, and opportunity that is less open to them during the very-structured school year.”

Adults can experience the same mental health issues as children during the summer, especially depression and anxiety. “Depressed adults are more aware, for example, of the degree to which others are socially connected during the summer, and this can serve to amplify the depression,” Duffy said. “Many adults also tell me that, though they want to be more active, limitations imposed by work and other obligations prevent them from doing so. This can contribute to feelings of depression and anxiety as well.”

The National Alliance on Mental Illness website suggests that some people can actually experience seasonal affective disorder (SAD) during the summer. SAD is characterized by depressive episodes that occur during certain times of the year (typically during the winter). In the case of seasonal affective disorder that is experienced during the summer, symptoms tend to be weight loss, minimal appetite, anxiety, irritability, and insomnia. Heat and humidity could worsen this “reverse SAD,” according to the website. Some adults with bipolar disorder are more likely to experience the mania part during spring and summer as well, he said.

William Oswald, the CEO and director of Summit Malibu, a behavioral and addiction treatment center in California, said in an email that all types of mental health issues can occur more often during the summer, such as agoraphobia, addictions and compulsions, as well as the more common depression and seasonal affective disorder.

“When people have a purpose, or curriculum in this case, their minds stay occupied, and boredom is not as prevalent of an issue,” Oswald said. “When they go from being extremely busy to having nothing to do, oftentimes this boredom results in mild, or in some cases severe, forms of depression. Once untreated, depression sets in, people (teens and college students especially) end up self-medicating with drugs or alcohol as a means to simply feel better. This is true of seasonal affective disorder as well—some may not want to be outside, and in turn isolate, resulting in isolative behaviors and a depressive state.”

Oswald has specific preventative tips for each age group during the summer:

Children: “Setting play dates with other kids or sending them to a day-care program where they do outside activities can keep their minds occupied and also help with socialization. This is key to preventing isolating behaviors later on in life.”

Teens: “Having a part-time summer job is the most important thing they can do to protect their mental health. They will learn the importance of a work ethic, earn money (which they can then spend on fun activities), and [prevent] boredom—the number one offender during summer breaks.”

College students: “Having an internship or continuing to work on their educational goals will keep them focused and driven, preventing depression and other detrimental behaviors associated with the disorder.”

Unfortunately, these suggestions will not always work, and in that case it’s best to seek a mental health professional to keep any mental health issues from worsening.

For adults, it can be unfortunate to be stuck inside working when the weather is gorgeous (at least in some places). This can be just another trigger for depression and other mental illnesses like substance-related disorders. “Adults need to utilize their vacation days properly so they have something to look forward to and get to experience summertime weather on days other than the weekend,” Oswald said. “Making time for outdoor activities on the weekend and starting an exercise program will keep one’s mood elevated.”