How To Deal With Seasonal Depression as a Cancer Patient

Winter can be a particularly hard time for many people. The holidays are over, the days are short, and the darkness seems to linger forever. For those navigating cancer treatment or survivorship, winter can feel even heavier, especially if you’re spending more time indoors due to your treatment. In this post, I want to talk about how to deal with seasonal depression, why winter can impact mental health so strongly, and how tools like light boxes may be helpful during this time of year.

Why Winter Can Affect Your Mental Health

Cancer can already negatively impact your mental health, and seasonal depression usually only exacerbates things. 

Its formal name, Seasonal Affective Disorder (often abbreviated as SAD), typically impacts people during the fall and winter months. Earlier sunsets, colder weather, and a lack of sunlight are the most common contributors.

Symptoms of SAD often include:

• Depression or low mood

• Increased anxiety

• Fatigue or low energy (or, for some people, insomnia)

• Brain fog or difficulty concentrating

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If you’re cooped up inside due to cancer treatment or recovery, you may be especially prone to seasonal depression. Limited sunlight combined with reduced movement and social interaction can make symptoms feel so much more intense.

How to Deal With Seasonal Depression: Understanding Light Boxes as an Option

Light boxes were created as a tool to help people manage seasonal depression. They’re designed to mimic natural sunlight, which is what we’re missing during the winter months.

It’s said that this simulated light causes a chemical change in the brain that helps lift mood and ease symptoms of depression. As with anything new, I always recommend speaking with your healthcare provider first to make sure a light box is safe to use in your specific case. But light boxes can be a great option if you struggle during the winter months. 

What to Look for When Choosing a Light Box

If you’re considering a light box, here are a few important things to look for:

• At least 10,000 lux of light – This is the standard amount of light to be effective. 

• Minimal UV exposure – Make sure the device has a UV filter to protect your skin and eyes.

• A style you like – Light boxes come in many forms: box styles, tablet-shaped versions, lamps, and even goggles. Since this is typically a daily-use item, choose one you’ll actually enjoy looking at it as you’ll have it out regularly.

  
  

Light boxes vary in brightness, glow, and tone, so it may take a little research to find one that suits your needs. 

How To Get the Benefits of a Light Box

For best results, light boxes are usually used within the first hour of waking up and for about 20-30 minutes. Position it about 1.5 to 2 feet away from your face. 

Keep your eyes open, but avoid looking directly at the light. And again, always consult your doctor before starting, especially if you have eye issues or other medical conditions.

How To Deal With Seasonal Depression Naturally

When sunlight is available, getting outside–however briefly–can do wonders for your mental health. Seeing the sun in the morning helps reset your circadian rhythm, which supports increased serotonin (which boosts mood), vitamin D production, and improved alertness, therefore reducing the brain fog that often comes with Seasonal Affective Disorder. 

If you work long days outside the home, winter can be especially challenging– you may leave before sunrise and return after sunset. If possible, though, try stepping outside during the morning or early afternoon, even for just a few minutes. If it can’t be part of your immediate morning routine, working in this appointment with the sun whenever you can is so beneficial. 

Here’s another tool that can help: If waking up to an alarm feels especially jarring during winter, you might also consider a light-based alarm clock. These are different from light boxes used for SAD and instead mimic a gradual sunrise to wake you more gently. Some even include nature sounds, calming music, or meditations, which can make mornings feel less abrupt and stressful.

Cancer Coach

Winter can be difficult under the best of circumstances, and even more so when paired with cancer treatment or recovery. If you’re struggling and wondering how to deal with seasonal depression during this phase of your life, support can make a meaningful difference.

I offer counseling, as well as exercise and nutritional guidance, specifically for cancer patients and survivors. As a survivor myself, I understand how layered this experience can be, and I’d be honored to support you. 

Schedule a Free Consultation