How to Prepare for Seasonal Depression Before It Hits

As the days get shorter in Hamilton and the air turns crisp, many people start to feel a shift; not just in the weather, but in their mood and energy. Maybe it’s harder to get out of bed in the morning, or you find yourself wanting to withdraw a little more than usual. For some, this time of year brings on seasonal depression (also known as Seasonal Affective Disorder, SAD, or the winter blues): a recurring pattern of low mood, fatigue, and loss of motivation that coincides with the colder, darker months.

While many people focus on how to cope once symptoms start, one of the most powerful things you can do for your mental health is to prepare before seasonal depression sets in. By taking intentional steps now, you can soften the impact later and help yourself feel more grounded as the seasons change.

Let’s explore how to do just that.

1. Notice Your Seasonal Patterns

A good first step is simple awareness. Seasonal depression often follows a pattern, showing up around the same time each year and fading as spring returns.

Ask yourself:

• When do I usually start feeling "off"?

• What are the earliest signs that my mood is shifting?

• How do I tend to respond when that happens?

  
  

By reflecting on your past experiences, you can begin to predict your emotional needs before symptoms appear. Maybe you notice that motivation dips right after daylight savings time, or that your sleep gets disrupted in November. Recognizing your own cycle helps you catch it early before the heaviness fully settles in.

You can even make a short list in your phone or journal: "Things I Notice When My Mood Starts to Drop". This can be a powerful tool to refer back to later.

2. Build a Cold Weather Routine Now

One of the biggest challenges with seasonal depression is how it disrupts structure. As the days get darker, energy levels often drop. When routine falls away, it can make symptoms worse. That’s why it helps to establish your cold-weather routine before you need it. Start setting small, consistent habits now that support your mental health later.

Try:

• Scheduling regular movement, even short walks or stretching indoors

• Planning comforting meals that feel nourishing but easy to prepare

• Setting a bedtime that supports consistent rest

• Building a "transition ritual" at the end of your workday. Something as simple as lighting a candle, changing clothes, or making a cup of tea can help signal that you’re off the clock

  
  

When winter arrives, you’ll already have habits in place to steady you, rather than scrambling to rebuild structure after your motivation fades.

3. Stay Connected (Especially When You Don’t Feel Like It)

Isolation is one of the sneakiest parts of seasonal depression. As our energy dips, the temptation to cancel plans or withdraw socially can grow strong. But connection is one of the most protective factors against low mood.

Before that pull sets in, make a plan for connection. That could mean:

• Scheduling regular check-ins or dinners with a friend.

• Joining a club, class, or volunteer group that continues through winter.

• Creating small rituals of connection: a weekly phone call with a family member, or a Sunday coffee catch-up with someone who makes you feel grounded.

  
  

Even digital connection can help, as long as it’s intentional. The goal isn’t to force yourself into constant socializing, but to build gentle accountability for staying in touch with others when motivation wanes.

4. Reconnect with Meaning and Joy

When seasonal depression creeps in, it often dulls your sense of purpose and enjoyment. Activities that once felt rewarding can start to feel flat. That’s why it helps to reconnect with the things that bring meaning to your life before that sense of disconnection sets in.

Start by reflecting on what nourishes you: not what you think you should enjoy, but what genuinely helps you feel alive, comforted, or grounded. For some people, that might mean creative expression, spending time in nature, learning something new, or giving back through volunteering.

You don’t have to take on big, energy-draining commitments. The key is to plant small seeds of joy and purpose now, so they’re already in place when winter starts to feel heavy.

Try:

• Making a short "joy list" - simple, accessible things that reliably lift your mood

• Scheduling time for something personally meaningful each week

• Revisiting hobbies or routines that connect you to your values, not just your productivity

  
  

When life feels dimmer, these moments of meaning act like emotional anchors and reminders that there’s still colour and purpose in your days, even when the season changes.

5. Adjust Your Expectations and Self-Talk

Sometimes seasonal depression feels worse because we fight against it by comparing ourselves to how we "should" feel or pushing ourselves to maintain the same pace as in summer. This can create guilt, shame, and resistance.

Preparing ahead also means adjusting your mindset. Remind yourself:

“It’s normal for my energy to change with the seasons. I can slow down without giving up.”

Instead of focusing on what you can’t do, think about what you can do differently. Maybe you spend more evenings at home, but that gives you time for rest, creativity, or reflection. Accepting a seasonal rhythm helps you work with your body and mind, rather than against them.

6. Check In on Your Mental Health Support Early

If you already know that fall and winter are hard months for you, now is the ideal time to connect with a therapist. Therapy can help you understand your seasonal patterns, strengthen coping strategies, and develop self-compassion for the hard months ahead.

It’s much easier to start the conversation before symptoms hit when you still have energy and clarity to plan. A therapist can help you explore:

• What triggers your seasonal depression

• How to set up systems that support you through low periods

• Ways to challenge the critical thoughts that often accompany depression

  
  

Think of therapy as part of your preparation toolkit: something that can make the coming months gentler and more manageable.

Taking Care of Your Future Self

Preparing for seasonal depression isn’t about eliminating it entirely. It’s about creating a foundation that supports you when things feel heavy. The steps you take now are an act of kindness toward your future self.

Notice your patterns. Strengthen your routines. Stay connected. And if you’re starting to feel that familiar dip, know that you don’t have to navigate it alone.

Get Therapy for Seasonal Depression

If you’ve struggled with seasonal depression before, now is a wonderful time to begin therapy. At Blue Hen Psychotherapy, I help adults navigate anxiety, depression, and self-esteem challenges with a compassionate, evidence-based approach. Together, we can help you build coping strategies and prepare for the months ahead with more clarity and self-understanding.

You deserve to feel supported even when the world grows darker. Reach out today to book a consultation and start building the foundation for a brighter winter.