How to Prepare for the Dark Days of Winter

Coping with Depression and Seasonal Affective Disorder

We can’t stop winter from coming. For some of you, visions of a cozy fire, a cup of warm coffee, and a good book come to mind. You look forward to the holidays, the first snow, and then the quiet. 

However, for others, the season can be difficult.

Have you ever suffered from low moods as the days grow shorter and gray skies prevail?  Do you struggle with winter depression? Possibly your melancholy is tied to something more serious: Seasonal Affective Disorder, or SAD. Either way, the symptoms are similar. SAD, according to the National Institute of Mental Health, notes the following signs and symptoms:

• Persistent sadness, anxiety, or feeling “empty”

• Feelings of hopelessness or pessimism

• Experiencing irritability, frustration, or restlessness

• Feelings of guilt, worthlessness, or helplessness

• Loss of interest or pleasure in activities

• Decreased energy, fatigue

• Difficulty concentrating or making decisions

• Changes in sleep, appetite, or weight

• Unexplained physical aches or pains

• Thoughts of death or suicide

As someone who has experienced depression in the past, I am acutely aware of my need to stay mentally healthy as winter approaches. I found hope in an article about how trees prepare for winter. While we enjoy their colorful foliage, they have a plan for the harsh season that will soon arrive. 

As trees drop their leaves, they begin conserving moisture to avoid drying out until spring. I never knew that. What if water is the key to our survival, too? Jesus says, “Whoever believes in me, as Scripture said, rivers of life will flow from within them (John 7:38 NIV).

And, what if we, like trees, drop some activities from our schedules and focus on staying spiritually and mentally hydrated this winter?

How to prepare:

• Add sunlight or artificial light to keep your biological clock in a natural circadian rhythm.  Research and consider purchasing a “sad lamp” designed to mimic sunlight.

• Maintain a consistent pattern of sleep and wakefulness.

• Determine to exercise as a way to fight depression and give you more energy.

• Choose a diet that is healthy for your body and sustainable for your lifestyle, remembering that your body is a temple of the Holy Spirit.

• Engage your imagination by creating, arranging, or designing something new.

• Listen to music or immerse yourself in a good book.

• Do things that bring you joy and a sense of accomplishment.

• Don’t isolate. You were made for community and are part of a body of believers.

• Reach out and encourage someone else going through a difficult time.

• Find people who support you and keep you accountable to your goals.

• Use your imagination. What things might bring you joy?

Examples of things I do:

• After the hustle and bustle of the holidays, I schedule an enjoyable event every January – just for me.

  • I take a drive to the mountains –

  • I soak in the hot springs in Idaho City or the pool at Terrace Lakes north of Garden Valley.

• I plan a widow’s Valentine’s Day event each year.

  • It gives me and other widows something to look forward to

  • It’s a way to make other single women feel less alone.

• I feed my soul daily.

  • I focus on God’s character and His promises

  • I read the Psalms if I’m going through a tough spot.

  • I keep a simple bullet journal and include things like:

    • Praises and thanksgiving

    • Words of worship

    • Scripture verses that speak to me that day

    • Prayer requests and answers

Waiting to get help can be dangerous. A 1990s advertising slogan has recently resurfaced in the media. An elderly woman is sprawled across the floor, crying, “Help, I’ve fallen and I can’t get up!” These words might just as easily apply to our mental health.

If you struggle with consistently sad days, know you are not alone. An estimated 21 million adults in the United States have had at least one major depressive episode. This number represents 8.3% of all U.S. adults (National Institute of Mental Health). Ideally, these statistics should be lower among believers since we know God walks with us through our trials. However, we are not exempt from troubles.

Seek God and pray for wisdom. If needed, reach out to a trusted physician, a pastor, or even a professional who is knowledgeable in the field of depression.  Your symptoms need to be taken seriously. There is no shame in asking for help.

 Remember, God uses broken people:

• For His purposes

• And His Glory

Advice from Isaiah 58:11 (AMP)

“And the LORD will continually guide you

And in scorched and dry places,

And give strength to your bones;

And you will be like a watered garden,

like a spring of water whose waters do not fail.”

What steps will you take to prepare for the winter blahs? What might you take off your plate of activities to stay well-watered this winter? How might this information help you minister to a hurting soul?