Feeling the winter blues? See tips to treat seasonal depression in Tri-Cities
While some are hyped with the holiday spirit, others may be feeling particularly down this time of year.
The winter blues or its more serious counterpart, seasonal affective disorder, can be experienced any time in the winter.
Symptoms may last as long as winter weather conditions, depending on the individual.
Seasonal depression can be caused by a myriad of winter conditions, including shorter days, less sunlight causing decreased amounts of vitamin D and the stress of holidays followed by limited socialization afterward, Yazmin Alvarez, a clinical therapist with Richland’s Anchor Point Counseling, previously told the Tri-City Herald.
During these shorter days, it’s important to check for signs of SAD in yourself and others, and take steps to counteract it.
Is seasonal affective disorder just the winter blues?
While sometimes used interchangeably, the winter blues are different from seasonal affective disorder, according to the National Institute of Mental Health.
While it’s natural to feel a change in energy and mood with the changing of the season, symptoms such as difficulty sleeping, depression and lack of energy persisting for more than two weeks are indicative of SAD.
Alvarez told the Herald that the primary difference between the winter blues and SAD is the impact on daily function.
The winter blues are more mild, Alvarez explained, and don’t disrupt your ability to care for yourself, work, go to school or recreate.
SAD occurs when wintertime depression starts to impair your day life.
If you find yourself missing work, canceling plans and noticing changes to your appetite and sleep routines every winter, consider reaching out for professional help.
SAD can bring about anticipatory anxiety in the fall, and it can linger past the winter months.
If symptoms last longer than six months, SAD can turn into prolonged depression, according to Alvarez.
How can I get ahead of the winter blues?
You can combat SAD, and the more temporary winter blues with a handful of lifestyle changes according to experts.
Here are tips to combat seasonal depression from sources including Alvarez, the National Institute of Mental Health, UC Davis Health and Johns Hopkins Medicine:
- Take daily walks
- Participate in physical activity
- Increase vitamin D intake
- Eat nutritious meals
- Get out with friends and family for stimulating activities
Additionally, Alvarez recommends finding a winter routine or activity to look forward to.
Even if you’re not a fan of short days and cold weather, finding something to enjoy over the winter season can make all the difference.
“Establish a winter routine, finding activities and hobbies that you can do even though it’s cold,” Alvarez said. “If you can accept that something’s happening, then you can plan for it.”
“One thing that I think a lot of people do struggle with going into the winter months is the dread, or not wanting to accept that it’s winter,” Alvarez added. “Learn that it’s okay to accept things, even if you don’t like them. Not wanting to accept that it’s cold and dreading it can sometimes actually make things worse for us.”
How to combat the winter blues in Tri-Cities
Luckily, there are many ways to implement these recommendations in the Tri-Cities area.
“Prioritizing your health and wellness during the cold winter months is crucial in combating the winter blues,” former Visit Tri-Cities marketing communications manager, Alex Boecker previously told the Herald. “Luckily, the Tri-Cities offers some amazing options for taking care of your mind, body and spirit.”
The Herald has compiled a list of local options addressing each lifestyle recommendation for addressing SAD, with the help of Boecker and Alvarez.
Want to increase physical activity? Try Tri-Cities trails
There are walking trails throughout Tri-Cities, plus several hikes of varying difficulty levels nearby.
If you’re more likely to stick to a routine in a group, there are a handful of running and walking groups that meet regularly.
Check Facebook and NextDoor posts for neighborhood groups near you, or try one of these larger local groups:
Some spend the winter months prepping for the region’s ultramarathon, the Badger Mountain Challenge. Hosted by the Nomad Trail Runners, the marathon will be held on March 27 and 28 in 2026.
Before embarking on any local hikes this winter, check the trail website for seasonal recommendations and closures.
Need more adventure in your walks? Try the local geocaching route or explore Tri-Cities walking paths in Pokémon GO.
If you’re more into biking, you can get the same benefits from cycling. There are also local biking groups, including Chinook Cycling Club and Columbia Basin BMX.
Visit a Washington state park
If you’ve visited all the local hiking options and want something new, try visiting a Washington state park nearby. Each has numerous trails of varying difficulty levels.
The following state parks are open during winter and within a 90-minute drive of Tri-Cities:
- Columbia Plateau State Park Trail
- Ginkgo Petrified Forest State Park
- Palouse Falls State Park Heritage Site
- Potholes State Park
Explore these Eastern Washington ski resorts
Winter sports are another option. Eastern Washington resorts offering skiing, snowboarding and more are either opening soon or patiently measuring the snowpack waiting to announce an opening day.
As more snow falls in the mountains, check out some of the numerous ski options — all within a three-hour drive of Tri-Cities:
- Bluewood Mountain
- White Pass Ski Area
- Mission Ridge Ski and Board Resort
- Mt. Spokane Ski and Snowboard Park
- The Summit at Snoqualmie
- Leavenworth Ski Hill
- Badger Mountain Ski Area
- Echo Valley Ski Area
- Plain Valley Ski Trails
- Anthony Lakes Mountain Resort (Oregon)
- Mount Hood Meadows (Oregon)
- Silver Mountain Resort (Idaho)
Wellness options in Tri-Cities include yoga, sauna
On particularly cold days, there are also indoor wellness options in Tri-Cities.
Boecker recommends Trinity Hot Yoga in West Richland, which allows drop-ins and has options for different heat and difficulty levels.
“I love taking classes at Trinity Hot Yoga when I’m feeling in a slump,” Boecker said. “They offer many levels of difficulty — whether I’m needing a calm and relaxing session, or one where I can sweat out the week’s stresses — they’ve got a class for everyone.”
She also suggests Augment Wellness in Kennewick, which has red light therapy, oxygen chambers and cold plunge and sauna pairings, and Blu Wellness Center in Richland’s Uptown Shopping Center, which has weekly classes and also serves as a spiritual shop.
“I’ve found a great community there (at Blu), where we come together weekly to shop, meditate, and learn about taking care of your health through a more spiritual way,” Boecker said. “The owner hosts lots of local vendors, and nothing makes me feel better than knowing I’m supporting local business.”
Alvarez recommends indoor activity spaces including Mid-Columbia Gymnastics Academy in Richland for those with young children.
If you’re unable to get out on a regular basis, Alvarez recommends indoor light therapy and socialization through technology.
Eat well during winter in Tri-Cities
Eating nutritious meals can boost your energy, boost your immune system and improve your overall health.
For winter nutrition, common recommendations include:
- Soup, particularly with plenty of vegetables (not too much salt, beef or cream)
- Cauliflower and broccoli for vitamin C
- Root vegetables such as carrots and turnips for beta-carotene and vitamins A and C
- Cheese, eggs, fish and other foods with vitamin B12
Find Tri-Cities restaurants with healthy meal options
These Tri-Cities restaurants include vegetable-forward options, soups and other healthy options:
- Fresh Leaf Co. in Richland
- Graze, various locations
- Stone Soup Cafe in Richland
- Great Harvest Bread Co., various locations
- Endive Eatery in West Richland
In addition, you can find local produce options to incorporate Tri-Cities agriculture into your home cooking.
Boecker recommends Tri-Cities Food Co-op, which is open year-round at its Richland location.
You can also sign up for the Local Pumpkin Produce Box to get produce delivered directly to your door.
Combat SAD with Tri-Cities activities this winter
To combat SAD, experts recommend simply making plans and sticking to them.
Need to make new friends before you can make plans? Some local organizations are aimed at creating open spaces for locals to come in alone and meet new people.
Tri-City Area Gaming hosts game nights and workshops every month, including Sober Socials at Kindred Spirits in Richland. Mid-Columbia Libraries locations, as well as the Richland Public Library, all hold regular events and activities.
There are many options for creating winter plans in Tri-Cities, whether you’re looking for family-friendly options, romantic plans, or events for big groups. Events are constantly popping up, between weekend markets, local concerts and theater performances, and traveling tour stops. Use the Visit Tri-Cities event calendar to see many advertised events every day.
You can also opt for more consistent activities, including karaoke night at your favorite bar, paint-and-sip nights at numerous local establishments or hockey games at the Toyota Center in Kennewick.
Find museums, art galleries in Tri-Cities
There are also many museums and art galleries in Tri-Cities, including the following spots focused on local history:
- Museum at Keewaydin in Kennewick
- Reach Museum in Richland
- Franklin County Historical Museum in Pasco
Specialized attractions:
- LIGO Exploration Center in Richland
- White Bluffs Quilt Museum in Richland
- Gallery at the Park in Richland
- CPCCo Planetarium in Pasco
The Pasco Aviation Museum is closed for the season.
See escape rooms, wineries and more
Want something more hands-on? There are two escape room companies in Tri-Cities, both with various puzzles.
Atomic Escape Rooms has two locations in Richland and includes a virtual reality escape option, and PerplEXIT Puzzle Rooms is on Swift Boulevard in Richland.
The Tri-Cities area is also full of wineries and tasting rooms, with several wine tours or individual winery tour options. Many wineries have pop-up markets, live music and other events on occasion.
Local breweries often have themed nights as well.
There’s an increasing availability of non-alcoholic options in such spaces, and some local breweries, including Moonshot Brewing’s Richland and Kennewick locations, are family-friendly.