As someone who lives with clinical depression, I’ve learned that my mental health ebbs and flows like the seasons. There are times when I feel grounded, consistent, and even joyful, and then there are stretches when simply getting out of bed feels like a victory. What’s been surprising for me lately is that I’ve been on a pretty darn good streak.
One of the biggest reasons? Movement.
Most days, I aim for at least 30 minutes of exercise. But when I can, I’m in the gym for two hours. Those hours have become a form of therapy. It’s not just about building strength—it’s about working through the doubts, the anxiety, and the depression that try to weigh me down. Every workout feels like a celebration of my resilience, my consistency, and my ability to keep showing up despite what life throws at me.
Still, movement alone doesn’t solve everything. Seasonal depression has a way of sneaking in when the light shifts and the days shorten. That’s why I’ve learned to be intentional—not just about exercise, but about grounding practices, sunlight, trusted people, and even what I put into my body.
Seasonal depression is not something you can just “positive think” your way out of—it’s real, it’s heavy, and it deserves care. But I’ve also learned that small, steady choices can make a big difference in how I move through it.
Here are the five things that help me stay grounded when seasonal depression shows up.
🌱 Ground Yourself Daily
One of the most important lessons I’ve learned about depression is that grounding isn’t optional—it’s survival. Grounding, for me, means choosing small rituals that tether me to the present moment, even when my mind wants to spiral.
Some days grounding looks like journaling for ten minutes, letting my thoughts spill onto the page so they don’t stay bottled up. Other days, it’s lighting a candle, saying a prayer, or taking a hot shower to remind myself I’m in my body, not just in my head.
I’ve stopped waiting for big bursts of motivation because those rarely come when depression sets in. Instead, I lean into grounding practices that are simple, doable, and repeatable. They remind me: I’m here, I’m alive, and this moment matters.
👥 Keep Trusted People Close
Depression can make you want to isolate—it whispers that no one understands, that you’ll only burden people if you reach out. But isolation almost always makes depression heavier. I’ve learned the hard way that I need people I can trust in my corner.
That doesn’t mean I pour out my soul to everyone. I’ve had experiences where my vulnerability wasn’t respected, and I carry those scars. But I’ve also learned that the right people—the ones who listen without judgment, who check in, who let me be messy—are lifelines.
Sometimes grounding looks like sending a quick text: “Hey, today’s rough. Just wanted to say it out loud.” Other times, it’s letting a loved one sit with me in silence. The point isn’t to be “fixed”—it’s to be held.
If you’re navigating seasonal depression, I can’t stress enough how important it is to know who your safe people are. Even one trusted voice can help drown out the lies depression tells.
☀️ Chase the Sun (Even for 5–15 Minutes)
It sounds almost too simple, but a few minutes of sunlight changes everything. Seasonal depression is deeply connected to our body’s internal clock and serotonin levels. On the darkest days, I have to force myself to open the door, but every time I do, I feel a shift.
I make it a point to get outside for 5–15 minutes whenever I can. Even if it’s cloudy, the exposure helps regulate my circadian rhythm. Sometimes I’ll walk around the block; other times, I’ll just sit by the window with the sun warming my face.
It’s not magic, but it’s medicine. Sunlight reminds me that even in seasons of darkness, light is still accessible if I look for it.
🏃 Move Your Body (30 Minutes of Endorphins… or 2 Hours of Therapy)
I’ll be honest: movement and I have had a complicated relationship. When I’m depressed, working out can feel impossible. But over time, I’ve discovered that moving my body isn’t about punishment—it’s about release.
Most days, I aim for at least 30 minutes of movement to get my endorphins flowing. But when I can, I stay in the gym for two hours. Those sessions have become a kind of therapy for me.
It’s not just about the sweat—it’s about exercising the doubts, the anxiety, and the depression off my shoulders. It’s about celebrating what my body can do, honoring my consistency, and reminding myself that I’m strong even when life feels like it’s trying to knock me down.
Some days, my movement looks like running. Other days, it’s Pilates or strength training. And sometimes, it’s just dancing around my living room with music blasting. The point isn’t perfection—the point is showing up. Because every time I move, I prove to myself that I’m still here, still capable, still pushing forward.
🚫 Drink Less (Because Alcohol Is a Depressant)
This one stings because, like many people, I used to reach for a drink to take the edge off. But I can’t ignore the truth: alcohol is a depressant. It might numb feelings in the short term, but it almost always leaves me lower afterward.
Cutting back on alcohol has been one of the hardest but most transformative shifts I’ve made. The fewer mood crashes, the better sleep, the clearer mornings—it all adds up. I’ve noticed I have more emotional resilience when I’m not self-medicating with a glass (or two) of wine.
I still enjoy social settings, but I’ve learned that protecting my mental health is more important than blending in with what everyone else is drinking. Choosing not to numb out has allowed me to feel my emotions more honestly—and, over time, to heal more deeply.
A Final Word
Seasonal depression is real. Living with clinical depression means I already know what the lows feel like, but when the seasons change, it can hit in ways that feel sharper, heavier, and harder to explain.
And yet—I’m learning. I’m learning that I can ground myself daily. That I can lean on trusted people who remind me I’m not alone. That sunlight, movement, and less alcohol all add up to more clarity, more balance, and more strength to keep going.
If you’re struggling, I want you to know this: you’re not broken, and you’re not weak. Depression doesn’t erase your worth, and it doesn’t disqualify you from joy. Healing isn’t about doing everything perfectly—it’s about stacking small wins, day after day, until the weight feels a little lighter.
So take the walk. Send the text. Sit in the sun. Move your body. Skip the drink. Do one small thing today to ground yourself. Because even when the season feels dark, you still deserve light.
💭 How do you ground yourself during seasonal shifts? Share one practice that helps you in the comments—you never know who might need your reminder today.
Ayana Brianne. 
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