Navigating the Winter Blues: A Guide to Getting Through Seasonal Depression

Jan 16, 2024

As winter reaches its height, so does the potential for worsening of the “winter blues” or Seasonal Affective Disorder (SAD). Abarca Pharmacy Benefit Management (PBM) recognizes the impact of seasonal changes on mental health and is committed to providing support during these challenging months.

Seasonal depression often manifests as feelings of fatigue, low energy, and mood disturbances, and it can affect anyone. During this time, it’s important to take action to safeguard your mental health and overall wellness. Here are some tools and practices to get through the coming cold months:


Light Therapy:

Light therapy, or phototherapy, involves exposure to a bright light that mimics natural sunlight. Incorporate light therapy into your daily routine to combat the effects of reduced sunlight during winter. Spending time near a light box can positively influence mood and energy levels.

Stay Active:

Physical activity is a natural mood booster. Maintain regular exercise routines, even if it means opting for indoor activities. Whether it’s a home workout, yoga, or a brisk walk, staying active can alleviate symptoms of seasonal depression.

Social Connection:

Winter blues can be isolating, especially with colder weather limiting outdoor activities. Stay socially connected, whether through virtual meet-ups or safe in-person interactions. Maintaining social ties is crucial for emotional well-being.

Nutrition and Supplements:

A well-balanced diet plays a significant role in mental health. Focus on foods rich in nutrients, including omega-3 fatty acids and vitamin D. In consultation with healthcare providers, consider supplements to address deficiencies associated with limited sunlight exposure.

Establish a Routine:

Creating a daily routine provides structure and stability, which can be particularly helpful during the winter months. Set a consistent sleep schedule and incorporate activities you enjoy into your day to promote a sense of normalcy.

Professional Support:

Seek professional help if symptoms persist or worsen. Mental health professionals can provide tailored strategies to cope with seasonal depression and offer support throughout the winter months.


Abarca recognizes the impact of seasonal changes on mental health, and we want to encourage you to proactively address the winter blues. By incorporating these coping strategies into daily life, individuals can navigate the winter months with resilience and well-being. Remember, you’re not alone, and support is available.

Visit the CDC for tools and resources, and connect with a skilled, trained mental health professional.