Do you notice yourself feeling down during certain times of the year? Seasonal depression, or Seasonal Affective Disorder (SAD), is a form of depression that typically hits during gloomy winter months, although some people experience it in different seasons throughout the year. Based on biblical truth about depression (Psalm 42:5, 8) and God’s promise to be with us in hard times (Psalm 46:1; Hebrews 13:5), here are seven practical tips for dealing with seasonal depression and feelings of deep sadness.
1. Meditate on Scripture.
Find an encouraging verse that resonates with you and read over it each morning to help anchor your day in God’s Word. Write the verse on a notecard and carry it with you or place it somewhere visible so you can return to it throughout the day when you notice yourself feeling depressed. Psalm 18:2 and Romans 15:13 are great places to start.
2. Tell God how you’re feeling.
Psalm 55:22 instructs us to “give our burdens to the LORD, and He will take care of [us].” We can be completely honest with God about how we’re feeling and give him heaviness when we pray. Any time you’re depressed, tell God what you’re thinking and feeling and ask for His comfort and help (Hebrews 4:16)
3. Reach out.
God’s heart is for us to have community (Psalm 68:6; Hebrews 10:24-25). When we’re depressed, it’s very easy to feel disconnected from others and slip into isolation even though that’s when we need support more than ever. Whether it’s once a day or once a week, reach out to people around you through a simple text, a quick phone call, or a short note. These small bids for connection can go a long way in helping us find encouragement through conversation.
4. Focus on the simple joys.
Nehemiah 8:10 tells us, “The joy of the LORD is [our] strength.” Intentionally seeking out small, joyful moments throughout our day can help shift our mindset from depression to gratitude, which, in turn, can uplift our hearts and strengthen us in the Lord (1 Thessalonians 5:18). A few examples of these simple joys are savoring a warm cup of coffee, listening to a favorite song, and getting some fresh air.
5. Practice self-compassion.
God’s compassionate thoughts toward us are too vast to count, and we are called to imitate God—even in our thoughts (Psalm 139:17-18, Ephesians 5:1). Because of the cyclical nature of seasonal depression, it can be easy for our inner dialogue to turn into self-reproach. When this happens, we can replace our critical self-talk with how God thinks of us, reminding ourselves that, despite depression, we are still worthy and valuable.
6. Keep a gratitude list.
We are called to praise God in all circumstances (1 Thessalonians 5:17) and to remind ourselves of God’s goodness (Psalm 103:2). Because gratitude activates a completely different part of the brain than depression, intentional gratitude can help reorient our thoughts and emotions. Every day, write down at least one thing you’re grateful for. When you feel depressed, read over the list and intentionally shift your thoughts from negativity to praise.
7. Renew your mind.
Romans 12:2 tells us to be transformed by the renewing of our minds. When we identify a depressive thought, we can bring it before God (2 Corinthians 5:10) and replace it with a characteristic of God’s Spirit. The fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 5:22-23). This list can give us a roadmap for reorienting our thoughts in a way that honors God.
A Prayer for Seasonal Depression
Dear God, I am struggling with seasonal depression right now and need Your comfort. I invite You to shine Your light in the darkness I am experiencing. I give You my pain, sadness, and loneliness. Please give me hope, strengthen me, and help me through this season. I need Your peace that surpasses all understanding. Fill me with Your joy. Amen.
