A Depression Therapist Shares Tips on How to Come Out of the “Winter Slump” and Activities that Can Help in Atlanta, GA
We have set our clocks forward, the days are longer, and there’s pollen in the air (and on our cars)… it is officially spring! Take a moment to congratulate yourself for making it through the long nights of winter, and then let this blog help you create a plan for this season. As a depression therapist, I’ve seen firsthand how hard it is to find the energy to make even the smallest change, but I’m sharing some helpful coping skills to get out of the “winter slump.”
Spend time with nature.
Getting outdoors for about 15 minutes a day can help support your mood and your body’s circadian rhythm, as well as help your body make Vitamin D. You can go for a walk or just sit outside with your morning coffee- it doesn’t have to involve a big change in routine. If the pollen has you sneezing and wheezing, maybe a mask can make a short break outdoors possible.
If you are stuck indoors, sitting by a window may not help you meet your Vitamin D needs, but you may find a mood boost by seeing and feeling the sun’s rays on your skin. You can still observe and enjoy nature- the tree leaves blowing in the wind, the birds or squirrels, clouds passing by, the soft patter of rain- from the comfort of a cozy spot in your home.
Add in movement.
We all hear we should be exercising, but even that word sets up expectations of having some formal, ongoing commitment. It can be daunting to think of “exercising,” but challenge yourself to think of how you are moving your body each day. What feels good to you? Do you have a pet you could walk? Do you enjoy dancing? Maybe movement means you put on a playlist and dance a little while you’re doing the dishes. Maybe it means taking some stretch breaks throughout your day. Be intentional about experimenting to find what feels good and practice listening to your body telling you how and when to move.
Identify the good.
Depression impacts the way you think and makes it incredibly hard to notice the good things in your life. By intentionally seeking out positive things- whether thoughts, experiences, or people- you can start changing pathways in your brain that make it easier to think positively and enjoy your life. You can do this by identifying things that have happened, either by writing them down in a notes app or on paper as they occur, or by looking back and trying to list them at the end of your day.
Plan for joy.
This strategy is similar to identifying the positive things in your life but is future-oriented. If you can think of some things you’ve enjoyed in the past (or get ideas from others), it can help you take a small step towards adding enjoyment into your day. The idea is that each night, or the start of each day, you’ll identify something you can look forward to that day, whether it’s getting a cup of tea or setting aside a short time to call or text a friend.
It’s important to consider factors like how much time and energy you have, the weather, your budget, etc., but ideally these small moments will be cheap or free and do not have to take up a lot of time. It may take effort to move from planning to trying it out, and from trying it out to then gaining the benefits of enjoyment, but any movement is progress. The enjoyment comes from not only the “doing,” but also the “looking forward” to something.
Invest in therapy.
Finding a caring therapist is an investment in yourself. While coping skills and strategies can help you manage depression, depression therapy can help you work through the obstacles that may be keeping you from using those coping methods. We can all get to a place where we are too overwhelmed, exhausted, or depressed to be able to help ourselves, and that is why finding a caring therapist who is skilled at treating depression is crucial.
Start Depression Therapy in Atlanta, GA
At Informed Therapy Group, our therapists are not only trained in research-informed methods to treat depression, but are there to hear your story, sit with you however you may be feeling, and support you as you discover your best path forward. To connect with a depression therapist in Atlanta, GA, follow these simple steps:
- Reach out through our contact page, call (404) 444-8974 or email info@informedtherapy.com to get started.
- Meet with a caring therapist
- Start overcoming the winter slump!
Other Services at Informed Therapy Group
At Informed Therapy Group, we understand that mental health is multifaceted. Whether you’re navigating anxiety, depression, stress, or grief, our compassionate therapists are here to help. In addition to therapy for depression in Atlanta, GA, we offer postpartum therapy, therapy for stress management, anxiety, and grief and loss. We also specialize in couples therapy, pregnancy counseling, and neurodivergent-affirming therapy. To learn more about how we can support your mental health journey, explore our About Us page, read our FAQs, or visit our blog for more insights.
About the Author
Melissa Light, LPC, NCC, PMH-C, is a licensed professional counselor and nationally certified clinician with over a decade of experience supporting individuals in their emotional growth. Specializing in Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), Melissa offers a compassionate, evidence-based approach that creates a space for clients to connect with themselves and feel more present in their lives as they navigate transitions, emotions, and personal growth. Her specialty areas include Perinatal Mental Health and autistic or ADHD adults. Known for creating a warm, welcoming space, Melissa empowers clients to explore their stories at their own pace. Outside of her practice, she enjoys the chaos and joy of family life with her husband, two children, and labradoodle, Fozzie. She can often be found hiking, baking, or painting with watercolors— embracing creativity and the beauty of imperfection.
