BIE Behavioral Health Tips for Fighting the Winter Blues

Seasonal depression and Seasonal Affective Disorder affect millions of people each year, especially younger individuals. The holiday season can also be challenging due to less sunlight and vitamin D exposure.

The Bureau of Indian Education is committed to holistic wellness. They provide behavioral health services and recommendations to help students and employees feel happy and healthy year-round. BIE Student Behavioral Health Program Specialists Leslie Crow and Crystal Becenti share their strategies for avoiding the winter blues.

Tips for Battling Seasonal Depression:

1. Focus on What You Can Control: Practice breathing exercises and remember that even small changes can make a difference.
2. Practice Healthy Coping Skills: Write in a journal about your thoughts and feelings, or maintain a gratitude journal to reflect on what you are thankful for. Remember: everything is temporary.
3. Increase Self-Awareness: Be mindful of signs of depression in yourself. Recognizing these signs early allows you to create a plan to cope.
4. Create a Plan: Organize your time to reduce holiday stress. Be productive, use your break effectively, and make time for activities you enjoy.
5. Limit Screen Time: Avoid excessive scrolling on your phone. Set boundaries on how much time you spend on screens.
6. Eat a Healthy Diet: Maintain a balanced diet, even with seasonal treats.
7. Stick to a Sleep Schedule: Go to bed and wake up at the same time each day during the holiday break.
8. Ask for Help: Remember your support system. Call the BIE’s Behavioral Health and Wellness 24/7 Call Line at 1-844-ASK-BHWP (1-844-275-2497) for immediate crisis support, or to talk to a school counselor.
9. Soak Up the Sun: Engage in healthy activities near a window and spend time outside when possible.
10. Change Your Environment: If you find yourself stuck in negative thoughts, try moving to a different space.
11. Engage with Your Culture: Participate in cultural activities or ceremonies. These practices can be healing and help you connect with others.
12. Stay Active: Keep a regular physical activity routine, such as playing sports, running, or dancing.

If depression persists for more than two weeks, consider speaking with a healthcare provider.