How I deal with Seasonal Depression as a Teen: Tips for Movement and Self-Care

Ally has been a Youth Advisory Board member since June 2025. She decided to join the Teens4TeensHelp youth board because she believes that no teen should have to silently battle their mental health. Ally's goal is to make sure that rural communities that are often overlooked are aware of this mental health resource.

Introduction

With the changing seasons, cold weather seeps back into the days, and the sun starts to hide away once again. The days get shorter as my workload seems to grow exponentially. With this, I find that my seasonal depression seems to start coming back. I am here to tell you, as someone who has been dealing with seasonal depression for a few years now, that it can get better. So, let me tell you some techniques and tools I use that have really helped me. 

This is not to say that these will all work for you, but these are the things that work for me, and I encourage you to at least try a few.

Movement

Technically, getting out of bed is movement, right?

Tip 1: Go Outside

Yes, I know, but as annoying as it sounds, getting outside and breathing some fresh air can help improve your mood so much. It provides your body with a reset, whether you step outside midday or in the mornings. Vitamin D is so important to our overall mood, and (in my opinion) the best source of it is the sun. Moving those feet will help your restless mind to take a break, and allow you to soak up that much-needed vitamin D. If this task seems too overwhelming, then simply opening a window will also allow you to freshen up your room a little and let some sunshine in.

Tip 2: Find a sport

Not only will you get some exercise in, but you will also get the chance to meet new people. Finding a happy place where I can release pent up emotions has really helped me to find a way to find a healthy outlet to release those emotions. It gives you something to look forward to each day, so you aren’t just doom scrolling as soon as you get home. There are also non-school sports you can join at your local YMCA or fitness center. Even getting a group of friends together to play tennis, pickleball, or whatever other sport you may enjoy can also be a great option!

Important note: Just because you are uncomfortable doing something new doesn’t mean that you should give up on it.

Tip 3: Hang out with people you love

Even though you may want to just lay in bed all day doing nothing, spending time with people has been proven many times to lift people’s spirits. Get lunch, go shopping, have a movie night, or have an at-home spa day. Having someone to talk to and laugh with makes me feel so much more energized throughout my week. It also helps me not to spiral into my own thoughts. While in person is always ideal, a short FaceTime call is also a great alternative!

Self-Care

Just because the sun went away doesn't mean we should abandon our routines; we need to adjust them.

Tip 1: Pick up a new hobby

This is also in close relation to finding a new sport, but on top of that, or instead, you could do something that is a little more individual. I find that creating art is so rewarding, especially when I finally finish a project. Remembering that it doesn’t have to be perfect is key to this being a beneficial hobby. It’s such a great way to stimulate your brain, and it gives you something you can show off when you're done with it.

Some hobbies you could potentially try are learning to play a new instrument, writing, reading, picking up a new language, sewing, and my personal favorite, scrapbooking. I find that all of these things help me to fill up my free days when I’m not with my friends. These are just a few ideas; a hobby can really be anything you enjoy doing.

Tip 2: Use the thing you’ve been saving

Do you have a product you’ve been “saving for a special day”? I used to save the last use of my favorite make-up product, or skin care, so I could use it when the right time came. That day will most likely come and pass you again and again before you use it, so use it now! There is no better time than the present. Cheering yourself up can be that special day.

Tip 3:Clean your room*

*No, your mom did not pay me to include this

This is by far the most boring thing you can do from this list, but for me, it has proven to be the most helpful. Having a clean space will also help your mind stay a little more fresh. Having a day every week, or (more realistically) a day every other week, creates a healthy habit that you can actually stick to.

Here’s a checklist of everything I do:

• Tidy up

• Wash sheets

• Clean surfaces

• Clean floors

• Make bed

• Extra fun step: Light a candle to reward yourself for the hard work, and to make your room smell yummy!

Tip 4: Eat healthy

Fuel your body with food that makes you feel good and energized. I find that eating super sugary, unhealthy foods has a huge impact on my mood. I also don’t recommend closely monitoring what you eat (unless told otherwise by a physician), because that can be just as harmful. For me I stick to a meal schedule so my body can have a set routine, and stock up on foods I know I will eat regularly. Not everyone’s body is the same, so you really have to mess around with this to find what works best for you and your lifestyle. Don’t forget to drink LOTS of water.

What I Achieved Through These Steps

For the most part, you need to find what works best for you, and listen to your body. I know that some of these things may seem insignificant, but they do make the biggest difference. For me, when I started implementing these things in my life, it gave me a good routine I could stick to. This winter I want each and every one of you to prioritize taking care of yourself. Thank you for reading!