🌤 5 Habits to Prevent Winter Depression (Seasonal Affective Disorder)

---

🧠 Why do we feel down in winter?

During winter, shorter daylight hours can affect our mood, motivation, and energy levels.
This condition, known as Seasonal Affective Disorder (SAD), occurs when reduced sunlight disrupts the balance of serotonin and melatonin in the brain.

In cities like Tokyo, where many people spend long hours indoors, sunlight exposure can be limited—leading to fatigue, low motivation, and even depressive symptoms.

---

☀️ 1. Get morning sunlight

Open your curtains right after waking up and let natural light in.
Morning sunlight helps reset your body clock and stimulates serotonin—the “happiness hormone.”

If sunlight is limited, light therapy lamps (available online or in clinics) can be a useful alternative.

Tip: Spend at least 15–30 minutes near a bright window or light therapy lamp in the morning.

---

🚶‍♀️ 2. Move your body during the day

Even light physical activity can boost your mood and reduce anxiety.
A short morning walk, stretching, or yoga can increase blood circulation and help your brain stay active throughout the day.

Tip: Choose small habits—take the stairs instead of the elevator, or walk one train stop distance when possible.

---

🍲 3. Eat a balanced diet

Food plays a major role in mental health.
Include foods rich in Vitamin D (salmon, eggs, mushrooms) and tryptophan (soy, bananas, nuts), which help produce serotonin naturally.

Avoid excessive sugar and alcohol, as they may cause blood sugar fluctuations and mood instability.

Tip: Aim for a balanced diet with a mix of protein, grains, and vegetables daily.

---

🕰 4. Keep a regular routine

Cold weather and long nights often disrupt our sleep and eating patterns.
Keeping a steady routine—especially consistent wake-up, meal, and bedtimes—helps regulate your body’s internal rhythm.

Tip: Try not to let your weekend wake-up time differ by more than two hours from weekdays.

---

💬 5. Talk to someone

If low mood, loss of motivation, or fatigue lasts for more than two weeks, don’t hesitate to seek professional help.
A mental health clinic can provide light therapy, counseling, or medication depending on your symptoms.

Speaking with a professional early can help prevent worsening symptoms and support recovery.

---

🩺 Summary

Winter depression is not a weakness—it’s a natural biological response to seasonal change.
With sunlight, movement, nutrition, regular rhythm, and support, you can maintain mental balance throughout the colder months.

---

🌿 Azabu Juban Clinic

At Azabu Juban Clinic, we provide bilingual (English and Japanese) mental health services including counseling, psychiatric care, and psychological testing.
If you are struggling with low mood, fatigue, or sleep issues during winter, please feel free to contact us.

📍 Azabu Juban, Minato-ku, Tokyo (1-minute walk from Azabu Juban Station)
🕐 Weekdays 10:00–16:30 / Saturday 9:00–13:00 (by appointment only)
🔗 Book an appointment or learn more