As the vibrant colors of autumn begin to unfold and the days shorten, many people experience a subtle shift in mood and energy. The crisp air, the smell of pumpkin spice, and the sight of falling leaves are reminders that fall is here. For some, October can also mark the start of a more challenging season. For many, the change in weather brings on seasonal depression (or Seasonal Affective Disorder, SAD), a type of depression linked to the changing seasons, often beginning in the fall and continuing through winter.
But here’s the good news: you don’t have to wait for the weather to change to feel better. You can take control of your emotional well-being this month by using self-care strategies that focus on preventing and managing seasonal depression.
1. Acknowledge Your Thoughts: Recognize Unwanted Patterns
As the days get darker and colder, you may notice your thoughts becoming more negative or self-critical. You might think, “I’m not motivated to do anything,” or “I’ll never feel happy again.” These automatic thoughts can contribute to feelings of sadness, frustration, or hopelessness.
Tip: Try to identify and challenge these thoughts.
Ask yourself: “Is this thought based on facts or assumptions? Is there evidence to support it?” For example, you may believe that the cold weather will make you feel sad forever. But instead, ask: “How have I handled changes in seasons in the past? What helped me during those times?” By reframing these thoughts, you take the first step toward preventing the downward spiral that can come with seasonal depression.
2. Stay Active: Light Up Your Body, Light Up Your Mood
As tempting as it may be to curl up under a blanket with a hot drink, physical activity is a powerful tool for combating depression. It boosts endorphins (your brain’s feel-good chemicals) and can help counteract the physical lethargy that often accompanies the colder months.
Tip: Set small, achievable goals to move your body every day, even if it’s just for 10-15 minutes.
Go for a brisk walk during the golden hour of sunlight, dance to your favorite song, or try a yoga session. The key is to create momentum and celebrate your wins, no matter how small they seem. The act of moving your body can break the cycle of negative thoughts and bring you back into the present moment.
3. Create a Routine: Embrace Structure and Purpose
In times of transition, a lack of structure can worsen feelings of depression. During October, when days feel more unpredictable, maintaining a consistent routine can provide stability and purpose.
Tip: Prioritize your day with small wins.
Create a schedule that includes activities that nourish your body, mind, and spirit. Whether it’s a warm cup of tea, a brief morning meditation, or a relaxing bath in the evening, ensure that your routine includes moments that ground you. Set realistic goals for the day, and acknowledge your accomplishments at the end of each day—this can help you feel in control and empowered.
4. Connect with Others: Reach Out for Support
Humans are inherently social beings, and isolation can magnify feelings of depression. The colder months may make you want to retreat, but connection is key to protecting your mental health.
Tip: Make it a point to reach out to a friend or loved one each week.
Even if you feel like withdrawing, remember that you don’t have to face this alone. Whether it’s a phone call, a walk, or an online chat, socializing, even in small doses, it can help keep you grounded.
5. Embrace Self-Compassion
When dealing with seasonal depression, it’s easy to become frustrated with yourself. You might think you should be doing more or that you should be able to handle the changes on your own. Self-compassion is essential. The more you criticize yourself for feeling down, the harder it becomes to lift yourself out of that emotional state.
Tip: Practice self-compassion by treating yourself with the same kindness and understanding that Christ would offer you.
Remind yourself that it’s okay to feel what you’re feeling. This season doesn’t define who you are. You are worthy of love, kindness, and patience – especially from yourself.
Embracing God’s Light in the Darkness
As the days grow shorter and the darkness of winter approaches, remember that God is your light. Jesus said in John 8:12, “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.” No matter the season or the emotional challenges you face, God’s light will always guide you, lift you up, and provide the hope you need to keep moving forward.
October doesn’t have to be a month where you succumb to the weight of seasonal depression. With the right tools, routine, mindset, and support, this can be a season of growth, reflection, and empowerment. By recognizing your own patterns, connecting with others, staying active, and reminding yourself of the grace the Lord gives all of us, you can navigate this transitional period with resilience and peace.
Remember, you are not alone, and this too shall pass. Embrace the beauty of the fall season, and know that you have everything within you to rise and thrive, no matter the weather outside.