Fight Seasonal Depression With These 10 Tools

As winter sets in and gray skies dominate the shorter days, it’s not uncommon to feel a bit down. Many people notice a dip in their mood during the colder months. For some, this could be a sign of Seasonal Affective Disorder — aptly abbreviated as SAD. This condition can bring feelings of sadness, lethargy, anxiety, and physical symptoms like headaches, or increased appetite and weight gain. While consulting a mental health professional should always be the first step in addressing depression, there are also products and techniques that might encourage mindfulness and mitigate some symptoms of SAD. These options might not solve the underlying issue, but could help ease those seasonal blues.

Hopefully, some of these tools and products bring some much-deserved relaxation and calm during a difficult time of year. These are just a handful of ideas, but it’s also important to keep in mind to eat healthfully, enjoy the company of friends and family, and be sure to take some time for yourself to be present and in the moment. If you or someone you know is experiencing a mental health crisis, you can call or text 988, a free live crisis center phone service in English and Spanish. It also uses Language Line Solutions to provide translation services in over 150 additional languages. It is available 24/7 and is accessible across the US. Call 911 if you or someone you know is experiencing a mental health emergency.  

_{Prices are accurate as of December 10, 2024. Subject to change.}

Oil Diffuser

Focusing on your senses, including your sense of smell, is a great way to ground yourself in times of heightened anxiety or depression. Aromatherapy is an age-old technique to boost mood and reduce stress with pleasing and calming scents. Lavender and lemon oil are two scents shown to produce such mood-altering capabilities. Adding an oil diffuser to your room is an easy and safe way to use essential oils and enjoy the benefits of aromatherapy. This ceramic ultrasonic oil diffuser is aesthetically pleasing and is available in two sizes so you can find the one that best fits your space. 

Coloring Books

Adult coloring books have taken the world by storm with many people using them as a mindful practice or alternative to doom scrolling on their phones. Grabbing a coloring book is easy, but studies show that many art-based activities can reduce heart rate and stress levels if you prefer another medium. While this shouldn’t be the only solution to long-term or chronic depression, coloring is an excellent and accessible option for creating art and reducing stress. This Mindful Coloring book and set of markers is a great place to start with a wide variety of pages and colors to choose from.

Happy Lamp

One of the main reasons people get the seasonal blues is because of the lack of natural sunlight. Our circadian rhythms are our internal clocks, telling us when to get up and go to sleep. If you’re finding that your energy is low and it’s difficult to feel fully awake in the morning even after a cup of coffee, a “happy lamp” might do the trick. They’re often the first line of defense against SAD because of their effectiveness. This lamp from Verilux is a simple setup that can get the job done. Coming in at less than 2 pounds with a detachable standing feature, this little lamp is easy to take with you anywhere you need to add some light on darker days. 

Gratitude Journal 

There is a fine line when it comes to toxic positivity and reframing negative thought patterns. It’s okay to feel sad sometimes and struggle with finding the positives of a situation, but studies show that taking time to reflect on what we are grateful for in our lives can change mental perception and reduce depression and anxiety. Even focusing on the smallest aspects of our day-to-day, like a cup of tea or watching an episode of your favorite comfort show, can boost our mood when we take the time to appreciate it. But if you are someone who struggles with finding the time or needs structure to activities, investing in a gratitude journal might be a good option for you. This particular journal is great for beginners with a simple design and a slot for your pen. Throw it in your bag for impromptu journaling sessions. 

Workout Equipment

When you’re feeling depressed, it is incredibly difficult to find the energy or desire to work out. But of all the items on this list, working out has the biggest potential, and most data-driven proof, to boost mood. No matter if it’s weights, a Peloton bike, or yoga subscription, exercise gets the endorphins flowing, and as the wise Elle Woods once said, “Endorphins make you happy.” This is probably the most challenging item on the list, but the benefits are worth it. And remember that even a small bit of exercise can make a difference. A Peloton subscription, or if you have the space for a Peloton bike, is a great investment because you can find an exercise that you’re excited about with the music you like and all in the comfort of your home. 

Spotify Subscription and Headphones (or a Bluetooth Speaker)

Music is an accessible and proven way to reduce stress and depression. All you need is a way to listen to all your favorite songs. Just like how aromatherapy grounds people with their sense of smell, music can ground people with their sense of hearing. Access to music, whether it’s heavy metal or calming spa music, is easy with Spotify. Or if a good podcast or audiobook is the way you relax, Spotify has that, too. Pair it with great noise-canceling headphones like the Bose Quiet Comfort earbuds or a waterproof Bluetooth speaker from JBL to keep at the edge of your bathtub for endless aural relaxation.

Weighted Blanket 

Before I tried a weighted blanket myself, I was skeptical of its capabilities. But the claims are true, weighted blankets can work to regulate the nervous system and relax our bodies out of fight or flight mode. Keeping one at the foot of your bed or by your couch is a low-effort way to calm down if emotions are heightened. This option from Target blends easily into any home decor in a neutral gray.

Subscription to Headspace

Meditation is a wonderful, evidence-based practice that can curtail symptoms of anxiety and depression. It can also be a challenge knowing where to start if you’ve never done it before. Headspace is a phone-based app that has guided meditations for people of all experience levels. You can use this app with a daily meditation practice, as a sleep aid, or for moments of heightened emotions to reset and ground yourself. It is an excellent tool that you can literally keep in your pocket to use out in the world or at home. 

Fidget Toys 

You might think that fidget toys are something just for kids, but they’re beneficial for anyone and an excellent aid to release anxious or jittery energy. If your seasonal blues show up as biting nails, picking at skin, or other similar compulsions, keeping a fidget toy at hand can be helpful. There are plenty available and it’s dependent on what will be the most beneficial for you, but this Fidget Dodecagon is a great multi-fidgeter with 12 different options all in one convenient keychain. 

Subscription to BetterHelp or Talkspace 

While all of these products and services can mitigate symptoms, nothing is as good as speaking to a professional licensed therapist about how you’ve been feeling. It can be challenging to find the right therapist or find time in a busy schedule to talk to someone, but talk therapy is incredibly effective and can make a life-changing difference in mental health and well-being. Starting therapy can be scary and intimidating, especially if you’ve never done it before. It’s OK to not be OK and to seek additional support during difficult times. BetterHelp and Talkspace are two online services that provide accessible mental health care from the comfort of your home. If you’re looking for someone in person and near you, PsychologyToday.com is a great resource for that as well. 

Featured image credit: Rocky89/ iStock