What Is Seasonal Depression and How to Fight It

As the days grow shorter and colder, many of us feel low, sluggish, or unmotivated. This is often referred to as seasonal depression or Seasonal Affective Disorder (SAD), which is a type of depression that follows a seasonal pattern. For the OUTSIDERS community— we thrive on outdoor adventures and a connection to nature. The challenges of SAD can feel particularly disruptive. Here, we’ll dive into what seasonal depression is, its symptoms, and actionable strategies tailored for outdoor enthusiasts to combat it.

Understanding Seasonal Depression

Seasonal depression typically occurs during the fall and winter months when daylight hours are reduced. It’s more than just the occasional winter blues; SAD is a form of clinical depression that can significantly impact your daily life and your ability to enjoy the great outdoors.

Common Symptoms:

  • Persistent low mood or sadness

  • Loss of interest in activities once enjoyed

  • Fatigue or low energy levels

  • Difficulty concentrating

  • Changes in sleep patterns, often oversleeping

  • Changes in appetite, particularly craving carbohydrates

  • Feelings of hopelessness or worthlessness

While anyone can experience SAD, it is more common in individuals who live in regions with long winters and limited sunlight—a reality for many OUTSIDERS who embrace the outdoors in northern climates.

What Causes Seasonal Depression?

Scientists believe that several factors contribute to SAD:

  • Reduced Sunlight Exposure: Less sunlight can disrupt your body’s internal clock (circadian rhythm), leading to feelings of depression.

  • Serotonin Levels: Sunlight affects serotonin, a brain chemical that impacts mood. Reduced sunlight can lower serotonin levels, contributing to symptoms of depression.

  • Melatonin Production: Longer nights may increase melatonin production, a hormone that regulates sleep, causing feelings of lethargy.

How to Fight Seasonal Depression

If you’re struggling with seasonal depression, there are practical steps you can take to improve your mood and energy levels. Here are some evidence-based strategies tailored for the OUTSIDERS lifestyle:

1. Stay Connected with Your Tribe

  • Join OUTSIDERS for winter excursions and meetups. Sharing the adventure and the struggle can help combat feelings of isolation.

  • Use social media to share your experiences and inspire others in the community.

2. Maximize Light Exposure

  • Outdoor Adventures: Plan daytime activities like hiking, snowshoeing, or cross-country skiing to soak up as much natural light as possible.

  • Light Therapy: Use a light therapy box that mimics natural sunlight for 20-30 minutes daily, especially on days when outdoor time is limited.

  • Brighten Your Basecamp: Whether it’s your home or your van, make use of daylight-simulating bulbs to keep your space bright and inviting.

3. Stay Active in Nature

  • Exercise is a proven mood booster, and combining it with the great outdoors can double the benefits. Winter sports like ice climbing, snowboarding, or even brisk winter walks can lift your spirits.

  • Try to keep a regular schedule of outdoor activities, even if it’s a quick walk through a local park.

4. Prioritize Restful Sleep

  • Stick to a consistent sleep schedule to align with your circadian rhythm.

  • Use blackout curtains and avoid screens before bed to create an optimal sleep environment.

5. Fuel Your Adventures with the Right Nutrition

  • Pack nutrient-dense meals and snacks for your outings, focusing on whole foods like nuts, dried fruits, lean proteins, and complex carbs.

  • Avoid overindulging in sugary snacks or heavy comfort foods, which can lead to energy crashes.

6. Seek Professional Support When Needed

  • If symptoms persist or worsen, consult a healthcare professional. Therapies like Cognitive Behavioral Therapy (CBT) and medications can be effective in treating SAD.

For OUTSIDERS, the changing seasons can bring unique challenges, but they also offer opportunities to adapt and find beauty in winter’s quiet moments. Seasonal depression doesn’t have to hold you back from doing what you love. By understanding the condition and implementing these strategies, you can continue to embrace the outdoors, even in the darker months.

Remember, you’re not alone—the OUTSIDERS community is here to support you every step of the way. For more tips on mental health, wellness, and outdoor living, explore our resources at Join Outsiders.

 

Jeremy Asgari

CEO & Founder @ OUTSIDERS

Jeremy Asgari