It is common for people to deal with depression during the winter months.

First, the days get shorter, and there’s more darkness. With colder weather, people stay inside more and get less sunlight exposure, resulting in less natural Vitamin D.

Second, there are a number of holidays through the winter months. Having options for getting out of the house and with the community is a good thing. But people who deal with grief and trauma can find the holidays more difficult, bringing on seasonal depression.

The time to prepare is now, in the autumn before the winter months. If we wait until the depression hits, we’ll be less likely to be proactive and advocate for our own mental health and the health of others.

So, what can we do? Here are nine things you can do now to prepare yourself for seasonal depression.

1. Prayer

The act of prayer has been noted to have healing power when dealing with mental health. Through Christ, we have direct access to God on his throne, and prayer is the primary way we develop our relationship with God and practice our awareness of his presence.

Prayer isn’t only a time when we speak to God, but he speaks to us, as well. Hearing his voice brings power and revelation about all our circumstances and feelings. Therefore, prayer is a source of comfort, strength, and restoration for the troubled mind.

Scripture tells us to cast our cares on God because he cares for us (1 Peter 5:7). We aren’t meant to hold onto our anxieties but bring them to God in prayer. The simple reality of having someone who knows us best and loves us most is encouraging in our darkest times.

We are told to release our burdens through prayer, and trusting in God’s care, which can alleviate anxiety and promote mental well-being. It is no wonder the Bible tells us to pray continually (1 Thessalonians 5:16).

Paul writes to the church in Philippians how they should bring our requests to God, and the peace of God will guard our hearts and minds in Christ.

Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you (1 Peter 5:6-7).

2. Praise/Worship

The Book of Psalms is the largest book in the Bible for a reason. Singing to God, and lifting up our voices to him in praise, holds a significant place in the lives of believers and has been shown to have a positive impact on mental health in various ways.

Psalm 95 says, “Come, let us sing for joy to the Lord; let us shout aloud to the Rock of our salvation. Let us come before him with thanksgiving and extol him with music and song.”

Worship often includes music, hymns, and prayers that encourage relaxation and stress reduction. Singing and participating in worship activities can trigger the release of endorphins, promoting a sense of calm and well-being.

Worship directs attention away from our personal worries and towards something greater — God. This shift in focus can be particularly helpful when we are struggling with anxiety and depression, providing relief from negative thought patterns.

Praise reinforces the message of hope and comfort found in the Bible, and worship can instill a sense of purpose and meaning in life.

Recognizing our role in God’s plan and engaging in acts of service and charity can provide a sense of fulfillment and purpose that is beneficial for mental well-being.

Speak to one another with psalms, hymns, and spiritual songs. Sing and make music in your heart to the Lord (Ephesians 5:19).

3. Thankfulness as a Discipline

We are called to be thankful. Expressing thankfulness to God plays a profound role in nurturing mental health, and providing solace, resilience, and a sense of purpose.

Thanking God in times of adversity helps us build emotional resilience. This practice encourages a perspective that views hardships as opportunities for growth and learning, reducing the negative impact of stress and adversity on mental health.

Expressing gratitude to God can act as a powerful stress reliever. It fosters a sense of surrender and trust in a higher power, alleviating the burden of trying to control everything in life. This release of control reduces stress and promotes relaxation.

Gratitude towards God encourages a positive outlook on life. It shifts focus from what’s lacking to what’s already present, promoting feelings of contentment and satisfaction, which are essential for mental well-being.

Belief in God’s love and care instills hope and resilience. It helps us face adversity with courage and confidence, knowing that they are not alone in their struggles.

Thankfulness to God often leads to increased compassion for others. This sense of empathy can have a positive impact on mental health by fostering positive social connections and promoting a sense of purpose.

And we have a promise, that if we bring our anxieties to God with thanksgiving, the peace of God will reign in our heart (Philippians 4:7). Develop a discipline of thankfulness.

Give thanks in all circumstances; for this is God’s will for you in Christ Jesus (1 Thessalonians 5:18).

4. Fellowship with Other Believers

There is already data that shows how regular social interaction plays a crucial role in combating seasonal depression.

One of the common features of seasonal depression is a tendency to isolate ourselves due to low mood and lack of energy.

Regular social interaction helps counteract this isolation by providing opportunities to connect with others, reducing feelings of loneliness, and enhancing our sense of belonging.

Interacting with friends, family, and social groups offers emotional support. Sharing your thoughts, concerns, and experiences with others can be therapeutic and provide comfort during the dark winter months.

These activities keep us engaged, provide positive feedback, and give us a sense of routine in a positive environment.

We are told in the Bible to gather as believers on a regular basis, to not neglect the community of faith, and the positive impact on our mental health is part of the reason.

Church fellowship provides a natural and spiritual environment for social support, companionship, and a sense of purpose beyond the day-to-day.

The Church lifts our vision off our limited situations and onto other people and our greater purpose, which gives us endurance for the day-to-day.

And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another — and all the more as you see the Day approaching (Hebrews 10:24-25).

5. Regular Exercise

Get out and exercise. Come up with a routine now while the leaves are beginning to fall from the trees.

Regular exercise has a profound and positive impact on mental health for several reasons.

Exercise stimulates the release of neurotransmitters like endorphins, serotonin, and dopamine. These chemicals play a key role in regulating mood and reducing feelings of anxiety and depression.

Physical activity can act as a natural stress reliever, lowering cortisol levels, the body’s stress hormone, and promoting relaxation.

Sleep improves in quality and duration, which is essential for mental health, allowing the brain to process emotions and recharge for the day ahead.

Achieving fitness goals and feeling physically capable leads to increased self-esteem and confidence, boosting our overall self-image.

The stronger mind-body awareness through exercise can help us better recognize and manage our emotions, as well as respond to stress in a healthier manner. This builds mental and physical resilience.

Exercise has been shown to improve concentration, problem-solving abilities, and creativity, which can positively impact mental health.

Incorporating exercise into a daily or weekly routine creates structure and discipline, which can be especially helpful if you struggle with mood disorders. A consistent exercise regimen can provide a sense of purpose and stability.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come ( as well as Say Yes: How God-Sized Dreams Take Flight.

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