How to ward off seasonal depression: Simple steps to bring light during the dark months

As the days grow shorter and the cold sets in, many of us feel a sense of heaviness. Seasonal depression — often called Seasonal Affective Disorder (SAD) — can leave us feeling drained, isolated, and disconnected. While it’s natural to miss the warmth of the sun and the long summer days, there are practical steps you can take to stay positive and find peace during the winter months. Here are six ways to ward off seasonal depression, rooted in faith, connection, and self-care.

1. Pick up a new hobby

When the weather outside is bleak, why not invest some time in creating something beautiful? Picking up a new hobby — whether it’s baking, knitting, painting, or even crafting — can provide a sense of purpose and accomplishment. Making something with your hands fills you with warmth, and the process of creating allows you to focus on something positive. Plus, there’s an undeniable satisfaction in seeing the fruits of your labor, whether it’s a loaf of fresh bread or a cozy scarf. Your God-given talents will shine through, giving you pride in your abilities and reminding you of the beauty of creation.

2. Attend daily Mass

In the midst of darkness, it’s easy to become fixated on ourselves and our struggles. But as Catholics, we are called to remember that our lives are not about us — they’re about Him. Attending daily Mass is a powerful way to refocus and put God at the center of your life. It’s easy to feel lonely during the cold, dark days, but the sacrifice of the Mass offers an opportunity to unite your small sufferings with those of Christ. By offering up your struggles, you’ll find deeper peace and comfort in His presence, knowing that He understands your pain and is with you in it.

3. Spend more time with loved ones

When the temperature drops, it can feel so much easier to stay tucked in at home, wrapped up in a blanket like a burrito, binge-watching your favorite shows. But isolation often leads to more sadness and anxiety, so it’s important to push past the urge to stay inside and instead spend time with family and friends. Whether it’s a phone call, a dinner gathering, or a simple coffee date, connection is crucial for emotional health. Time with loved ones is not just a distraction, it’s a reminder that you are seen, valued, and supported, which can go a long way toward lifting your spirits.

4. Move your body

Exercise might be the last thing on your mind when it’s cold and dark, but moving your body is one of the best ways to combat depression. When we exercise, our bodies release endorphins, the “feel-good” hormones that can help boost your mood. You don’t need to commit to a rigorous workout regimen to reap the benefits. Consider getting a gym membership, going for a daily walk, or even purchasing a stepper for your home to get the blood flowing. Even small, consistent movements can have a huge impact. And if you can exercise with a friend, even better! Not only will you get the benefits of the workout, but you’ll also enjoy the connection and camaraderie that can make it all the more enjoyable.

5. Join a book club

Winter can feel long and isolating, but books offer a great escape. Reading allows you to dive into new worlds and stories, which can help take your mind off the cold and the darkness outside. But what if you could combine reading with making new friends? Joining a book club is a great way to meet new people while exploring books that can expand your perspective and stimulate your mind. Bonding over a shared love of literature not only helps pass the time but creates opportunities for connection with like-minded individuals. Plus, discussing a book adds a deeper layer of enjoyment and reflection.

6. Sign up for an hour of adoration

There’s no better way to combat seasonal depression than by spending time with the Lord. Jesus calls us to adoration — time spent in quiet prayer, reflection, and conversation with Him. Whether you’re seeking solace, asking for strength, or simply wanting to sit in His presence, adoration offers peace for your soul. If you’re struggling with the weight of the season, this sacred time can provide healing and comfort. Jesus sees your suffering, and He wants to walk with you through it. By committing to regular adoration, you can let go of the darkness and rest in His light.

Remember, this is temporary

Seasonal depression can make the cold months feel never-ending, but it’s important to remember that this season is temporary. The days may be short, but spring will come. In the meantime, take small steps to care for yourself and connect with others. Whether through new hobbies, daily Mass, or spending time with loved ones, you can find ways to navigate these dark days and embrace the light that God provides.

You are not alone in this. By focusing on faith, movement, connection, and self-care, you can warm your heart and mind — even in the coldest of seasons.