In many parts of the U.S., winter brings about cold weather, shorter days, and – for lots of us – the winter blues. The reduction in sunlight during winter months can have a noticeable effect on our mood, from increases in depression and anxiety to a desire to oversleep or eat more than we normally would. 

If you are someone who gets brief bouts of the “winter blues” every year or experiences more prolonged mood changes due to Seasonal Affective Disorder (SAD), there are a few things we can do before winter arrives to help prepare for the change in seasons. In the same way rural homesteaders chop firewood and preserve fresh produce at the end of the summer, we too can harness the energy we have now in the warm months to prepare us for a winter we can look forward to.

What is Seasonal Affective Disorder?

It’s common to feel brief periods of low mood as the seasons change. For most people, it passes quickly and does not interfere with daily life. But if you’ve noticed a pattern of significant mood changes that last longer than two weeks, and seem to only occur during a specific season, you may be experiencing Seasonal Affective Disorder (SAD). Some common symptoms of SAD include feeling depressed or hopeless, emptiness, difficulty concentrating, oversleeping and overeating (in winter), and decreased energy during the several month period of one season. 

If you’ve noticed several years of these symptoms during the winter or summer, it may be time to talk with a therapist about your experiences and discuss potential options. In the meantime, try these tips to get ready for the season change.

Gear up to keep getting outside. Dropping temperatures doesn’t mean you have to give up all of your favorite summer activities. Invest in cold weather gear – insulated walking boots, gloves, and a hooded winter parka – so you can get out on a walk even if it snows. You don’t have to buy new for your gear to be effective – check out secondhand clothes apps or thrift stores.

Get a SAD lamp. For many parts of the U.S., the shorter days in winter really do amount to a noticeable decrease in sunlight. One effective way to supplement our sunlight intake is to sit in front of a light therapy lamp (or SAD lamp) every day. These lights are specifically designed to mimic the brightness and spectrum of sunlight, and can be ordered through most major online retailers.

Find and name the indoor activities you’re excited about. Have you thought about learning to knit? Maybe you really love movies or writing. Jot down a few hobbies you’re excited about that will be fun and cozy to do indoors (this can be a great journaling prompt). Gather the supplies you need and keep them in an easily accessible spot in your home so you can turn to them on indoor days.

Schedule time to be social. As temperatures drop in cold-weather areas, so does our will to venture out of our homes on a whim. But skipping out on social time can lead to isolation, and even increase symptoms of depression. That’s why it’s helpful to have social plans on the calendar ahead of time. And we’re not talking about an extravagant seven-course dinner party either (unless that’s your thing). Scheduling time with others can be as simple as hosting friends over for a quiet craft night, or pizza and a movie. Maybe you’re interested in leveling up your skills—signing up for a pottery class or music lessons is another way to get social time on the schedule.