5 ways to handle seasonal affective disorder and winter depression, according to a psychotherapist

Thinking things like, "I hate winter," or, "There's nothing to do until the weather warms up," will keep you in a funk. Dwelling on the negative aspects of winter drags down your mood and prevents you from doing things that could help you feel better.

Rather than define winter as bad, remind yourself that it's just different. You might not go to the beach or have outdoor family gatherings, but perhaps you do get to go skiing or enjoy "snow days" off from work.

When you find yourself dwelling on the bad, purposely look for the good. Remind yourself of the good things that happen in the fall and winter. Whether you like watching a winter sport or you love the holidays, think about the positive aspects of winter.

Most people decrease their physical activity in the winter. Sometimes this happens naturally — you likely won't mow the lawn, play catch outside with the kids, or walk around the neighborhood as much when it's cold and icy.

But you also might not feel like hitting the gym either. This can be a problem. Exercise is a natural mood booster, so it's important to ensure that you're getting plenty of physical activity during the winter.

Join a class, go to the gym, or build more physical activity into your day. Even though you may not feel like moving around as much, forcing yourself to do a little more (cardio, strength training, yoga, etc.) will likely help you feel much better.

Scientists aren't exactly sure what causes seasonal depression — but it appears that the lack of light plays a major role. Depression rates go up 11% after daylight savings time begins.

Light therapy involves exposing yourself to a bright light, usually first thing in the morning. Research has found that it can improve symptoms of seasonal depression after just one 20-minute session.

You can purchase a light therapy lamp for less than $50. Although many physicians and therapists recommend them, you don't need a prescription to get one. Many online retailers sell them.

If your symptoms are mild, a few changes in your lifestyle may be adequate. But if you've got a more serious case of seasonal depression, you should probably seek professional help.

Professional help is warranted if your symptoms affect your functioning. If you're missing work because you're too tired to get out of bed, or you've stopped attending social events because you don't have the energy to go, then talk to someone.

Start by talking to your physician. Your physician can rule out any potential medical issues that may be behind the symptoms. If there are no physical health issues contributing to your symptoms, your physician may refer you to a therapist who can assist in identifying the best strategies for combating your seasonal depression.