9 Steps You Can Take Today to Manage Your Seasonal Depression

One simple step you can take to help manage seasonal depression is to go on daily walks within a few hours of waking up. Exercise helps your body release endorphins (chemicals creating a positive and euphoric feeling in your body), and a morning walk is a gentle way to get your body moving. "Walking when there is morning sunlight exposure will also help keep your body's clock on track," Ken Yeager, PhD, LISW, director of the Stress, Trauma, and Resilience program at The Ohio State University Wexner Medical Center, told POPSUGAR in a previous interview.

Immersing yourself in nature can have a powerful effect on your mental and physical health — it's clinically proven! We recommend going on a hike or simply spending time in a local park to help improve your mood.

It can be tempting to isolate yourself and stay inside all day, but it's important to get out and socialize with your friends and family. "Stay social and active through the stretches of cold, rain, and grey," Dr. Yeager told POPSUGAR in a previous interview.

Keep things bright in your space, wherever you are, as much as possible. Open the blinds, get out into sunlight as much as you can, and invest in a light machine or add more lamp lighting to your space. The Mayo Clinic recommends this as a fundamental part of SAD treatment.

No matter what way of eating you follow, try to consume foods with nutritional value. Comfort foods are definitely OK but consuming foods with Vitamin D in them, especially during the winter, is important because with less sun, your body may have a more difficult time producing Vitamin D on its own, Bradley Seymour, PhD, an assistant teaching professor of psychology at Syracuse University, told POPSUGAR in a previous interview.

The flesh of fatty fishes like tuna and salmon are good sources of Vitamin D, according to National Institutes of Health. Additionally, Dr. Seymour recommends eating foods like kale and mushrooms and products like orange juice and dairy milk to get more Vitamin D. For more help on what foods and nutrients you need, we recommend consulting a registered dietitian.

We all know that exercise releases those happy endorphins — so one of the best ways to combat the winter blues is with a sweat session (or many sweat sessions!). Keep moving, keep working out, and keep the positive feelings flowing. Here are a few workouts we're loving:

• An equipment-free ab workout
• A 20-minute back and shoulders dumbbell workout
• A four-week workout plan to build muscle

Cocoa by the fire? Building a snowman? Going to the pumpkin patch? Nothing is too cheesy nor too nostalgic when you're working on your mental health. Find comfort in the things you can only experience during cooler weather, and start making your space cozy and happy.

To keep your circadian rhythm in check and thus balance your mood and energy levels (and even appetite), try your best to stay on a good sleeping and waking schedule. Your circadian rhythm is affected by light, and you can manage it better when you're sticking to a good routine.

If you're feeling prolonged periods of fatigue, mood swings, depression, and social withdrawal, we recommend reaching out to a professional such as a psychologist or psychiatrist to help work with you through your emotions and create an individualized treatment plan that will work best for you.