Seasonal depression: 3 doctor-approved ways to beat the winter blues

The shorter days and colder temperatures in the winter can take a real toll on mental health. If you are feeling a little low, lethargic, or curled up on the couch, you are not alone. For many, this season triggers seasonal depression that disrupts mood, energy, and overall well-being. In a video shared on YouTube, Dr Jeremy London, a board-certified cardiovascular surgeon trained at Joseph Hospital in Denver and Carolinas Medical Center, NC, shared three science-backed tips to overcome seasonal depression.

What is seasonal depression?

Seasonal affective disorder (SAD) is a type of depression linked to changes in the season. According to the National Institute of Mental Health, SAD symptoms start in the late autumn or early winter and go away during the spring and summer, known as winter-pattern SAD or winter depression. In some people, however, these mood changes are more serious. It can affect how a person feels, thinks, and behaves.

How to combat seasonal depression

Dr Jeremy London has shared some science-backed ways to combat seasonal depression. “The winter months can be tough. Less daylight, cold, less time outside. This can affect your circadian rhythm, your overall mood, and even result in seasonal depression,” the doctor said.

Prioritise sun exposure: The first and perhaps most crucial intervention is maximising your exposure to natural daylight. “Get outside.” The doctor emphasised that getting light into your eyes is “more important than light on the skin”. “This resets your circadian rhythm. It sets you up for better sleep later in the day, and it releases serotonin, the feel-good hormone,” he added.

New research from the University of Michigan, published in npj Digital Medicine, showed that our circadian rhythms are still wild at heart, tracking the seasonal changes in daylight. “Humans really are seasonal, even though we might not want to admit that in our modern context. Day length, the amount of sunlight we get, it really influences our physiology. The study shows that our biologically hardwired seasonal timing affects how we adjust to changes in our daily schedules,” study author Ruby Kim, U-M postdoctoral assistant professor of mathematics, said.

Exercise: Movement is medicine, especially for mental health. Dr London emphasised the importance of regular physical activity, especially in the winter months. A new study from the University of Texas found that just a little movement can lift your mood. They found that something as simple as swapping 30 minutes of sitting for light activity can help. “Move every day. Exercise equals brain health. It’s that simple,” the doctor said.



Vitamin D supplementation: Vitamin D, often called the sunshine vitamin, is the last resort for seasonal depression. However, supplementation is not for everyone. “This can be helpful, but only if your levels are truly low. Now, look, the winter months can be tough, but follow this simple protocol, and it can pull you out of a dark, cold-weather slump. I hope you guys have a great—” the doctor said.

It is important to understand that seasonal depression affects many people, especially those living in colder regions. But how you deal with it is completely up to you. These science-backed tips approved by the doctor can help you fight the winter blues. Keep these tips in mind and start looking for the sun!

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.