Winter is right around the corner (despite the recent warm weather), and with that comes the dreaded seasonal depression, scientifically-supported and widely-witnessed in the Midwest. Most start sensing its arrival as it haunts the chill breeze of fall. As I sit here listening to Christmas music, I’d like to share methods I’ve used to battle seasonal depression: not to prevent it, but simply to find joy within it.
In my sophomore year psychology course, our professor told us that one way to rewire your brain (literally) to look for joy instead of gloom is to pay attention to little bursts of dopamine you feel throughout your day. I tried it, and after a while, noticing those moments became easier and easier. I started to feel a difference in my mental state. Since then, I have compiled a list of what has given me those bursts of dopamine, with the hope that they can do the same for you. You could call them little fireflies in a dark tunnel that excite your system.
Excitement is the foundation. While it’s easier said than done, you need to allow yourself to feel excited about little things, even if it feels forced at first.
The first method I’ll share is to take this season to engage with more art! One way we are made in God’s image is our ability to create, and when it’s frigid outside, what better activity is there than interacting with different art forms? That book you’ve been wanting to read? Now is the time to curl up in the corner of your couch with fuzzy socks, a fluffy blanket, hot cocoa, and your TBR pile. You could even put on a face mask to hydrate your skin in this cold season. Turn on some light jazz music to enlighten your soul. And don’t forget to get excited about doing these things. Who wants to curl up all warm and toasty on a bright summer day? This is truly the perfect season for this. And how exciting to bundle up all warm and look up from the pages of your book to admire a world decorated in white.
Photo taken by Ellery Johnson, a Hudson-Townsend Student Fellow
Maybe books aren’t your thing. Now is your time to watch the poorly-made but world-class experience Hallmark movies, or to watch Klaus, probably one of the best Christmas films ever made. You can upgrade your experience by going to the theater, if that’s your preference (it’s mine!). This is the perfect season, especially once Christmas break starts, to catch up on the art of filmmaking. Nothing beats a good movie night.
One of the best opportunities of pre-Christmas winter is The Nutcracker. At least in Grand Rapids, you can choose from high school level productions all the way up to professional ballet productions at DeVos Hall. Ballet is art created with the body; it is art created with stringed instruments and beautiful choreography and costume design. It is a combined way to enjoy live music and dancing, a form of human expression that has been around far longer than any of us. Edify the experience by dressing up classy, going for a nice dinner beforehand, and looking at Christmas lights after. It’s worth the money, I promise, and it’ll give you those dopamine boosts that you’re looking for. My mom and I have already bought our tickets, and I’m already thinking of what I’ll wear.
While there are so many other forms of art I could talk about, my third method of combating seasonal depression is to intentionally engage with your community. Especially in the winter, it is so easy to be alone. Nobody wants to go outside or risk their lives on the roads. But whether you realize it or not, community will almost always lift your spirits. There is a reason God did not create Adam to be alone. Interacting with others can easily take place while engaging with art! This could be as simple as starting a book club with one or two close friends where you meet once a month. Not only does it give you something to look forward to, but now you have a book to curl up with. And who says you have to watch movies alone? Invite your friends over, make a night of it! Watch a movie while you and your friends decorate for Christmas or have a gingerbread house building competition. You can also do this without the movie. Invite your friends over for a baked-goods night or a Christmas-card writing night, where you have an opportunity to share love and gratitude with others, which is a guaranteed feel-good activity. Our souls are created to need community, and it’s important that you don’t isolate yourself from that in the winter. Get excited (dopamine!!) to spend time with the people you love. Time is fleeting, and how blessed are we to have the freedom to spend it with others? My roommate and I intentionally schedule hangout time where we do a fun seasonal activity (in the fall we turned on a not-too-scary movie and carved pumpkins), and I always ride on that high of joy for days.
I have one final way that may or may not bring you joy instantly, but will certainly lift your spirits. Winter can be stagnant, and it can be easier to stay in bed than get moving. But one way I’ve found to lift my spirits is physical movement. Personally, I like to run. It brings me joy and makes me feel good and accomplished. It directly gives me that burst of dopamine. I’ve experienced bursts of dopamine through doing yoga or pilates in my bedroom to a YouTube video. I’ve sacrificed $12/month at Crunch Fitness to lift weights, rewarding myself with sauna time. Physical exercise is scientifically proven to give psychological boosts, including releasing endorphins (feel-good chemicals) and lowing cortisol (the stress hormone). As my fitness coach told me in my sophomore year cardio cross-training course, “physical stress reduces mental stress.” Physical movement can chemically change your brain, directly fighting against depression, and it can be as simple as going on a walk.
Be intentional about getting excited and engaging with activities that you know can bring you even little hints of joy, and hold onto them tightly.
Every year during Christmas break, my mom and I meet up at Rivertown Mall at least two days a week and walk one to two miles in just forty minutes. Not only do we get quality time together, but we also feel accomplished in the midst of a season known for sitting still. Try it, and look for joy in it! Go on a walk with a friend you haven’t seen in a while — even if it’s inside a mall — or try going to the gym and doing something as simple as walking on the stairmaster or using a few of the machines that have how-to-use instructions on the side. And let yourself feel accomplished and proud of yourself! Search for the dopamine boosts that exercise can give you!
Lastly, while these are all ways to help you find joy in a season known for depression, they won’t necessarily take depression away. Ask for help, and please reach out if seasonal depression is something you struggle with. Be intentional about getting excited and engaging with activities that you know can bring you even little hints of joy, and hold onto them tightly. I know you can do it! And remember, listening to sad music during this time only encourages the sadness, so start listening to fun Christmas music as early as you can.
