At A Healing Place, we understand how winter's shorter days and colder weather can affect mental health. For some, the shift into winter can bring more than just the blues—it can bring Seasonal Affective Disorder (SAD). This type of depression occurs during specific seasons, most often in fall and winter, and can significantly affect mood, energy, and overall well-being.
If this resonates with you, know that you're not alone. Many face similar challenges during this time, but there are ways to cope and thrive. By understanding SAD and implementing thoughtful self-care practices, you can take steps toward reclaiming balance and joy during the colder months.
What Is Seasonal Affective Disorder (SAD)?
SAD is a form of depression linked to changes in seasons, usually beginning in late autumn and continuing through winter. It’s more than just “feeling down” and can deeply impact your ability to function and enjoy daily life. Common symptoms of SAD include:
Persistent sadness or feelings of hopelessness.
Low energy or physical fatigue.
Changes in sleep patterns, such as oversleeping.
Increased appetite and cravings, especially for carbohydrates.
Difficulty concentrating.
Withdrawal from social activities or relationships.
SAD is thought to stem from reduced sunlight, which can disrupt your body’s natural rhythms and lower levels of serotonin—a chemical that helps regulate mood. While the condition can feel overwhelming, there are practical steps you can take to feel more like yourself again.
Self-Care Strategies to Lighten the Darkness
Taking care of your mental health during the colder months is essential. Small, intentional habits can make a big difference. Below are a few strategies to begin your self-care routine.
1. Light Therapy
Sunlight can be scarce during the winter, but light therapy can help fill the gap. A light therapy box mimics natural sunlight, helping to regulate melatonin and serotonin levels. Spending just 20-30 minutes a day in front of the light, ideally in the morning, can improve energy levels and elevate mood over time.
Don’t have a lightbox? Try to maximize your exposure to natural daylight by opening curtains, sitting near windows, or even bundling up to take a morning walk. Even on gray days, daylight can positively impact your mood.
2. Nutrition
Eating to nourish your mind and body can be a powerful tool in combating SAD symptoms. Certain foods are known to positively influence mood and energy, like those rich in Vitamin D and Omega-3 fatty acids.
Vitamin D sources: Salmon, fortified cereals, egg yolks, and dairy products.
Omega-3-rich foods: Fatty fish, walnuts, and flaxseeds.
Additionally, whole grains, fresh fruits, and vegetables can support overall wellness. Limit sugary snacks and processed foods, which may cause short-lived energy spikes followed by crashes. Instead, aim for balanced meals that help stabilize both mood and energy.
3. Regular Exercise
Movement isn’t just good for your physical health—it’s a mood booster too. Exercise releases endorphins, which act like natural antidepressants. Whether it’s a vigorous workout, yoga session, or simply a brisk walk, regular activity can help reduce feelings of fatigue and stress.
Not sure where to start? Start small—10 minutes of stretching or walking a day can build momentum. Most importantly, find activities you enjoy, so working out becomes something you look forward to rather than a chore.
4. Stay Connected
SAD often triggers feelings of isolation, causing some to withdraw from loved ones. While it may feel easier to retreat, staying socially engaged can offer emotional relief and a valuable sense of connection.
Consider scheduling regular phone calls, coffee dates, or even virtual game nights with friends and family. If you’re feeling adventurous, try joining a community group or volunteering. Shared experiences and collective support can make the long winter feel less isolating.
5. Seek Professional Support
Sometimes, self-care alone isn’t enough, and that’s okay. Seeking help from a therapist or counselor can help you develop new ways of managing SAD. Cognitive Behavioral Therapy (CBT) is particularly effective for seasonal depression, teaching tools to reshape negative thought patterns.
For some, antidepressant medications prescribed by a physician may also help regulate brain chemicals during the toughest months. At A Healing Place, we believe that seeking professional support is a brave act of self-awareness and empowerment. Reaching out is often the first step toward feeling better.
Tips for Creating a Personalized Self-Care Routine
Because everyone’s experience with SAD is unique, crafting a routine that reflects your specific needs is key. Here are a few ideas to guide you:
Stay consistent with a sleep schedule to support your body’s internal clock.
Practice mindfulness or meditation to stay present and relieve stress.
Break tasks into small, manageable steps to avoid feeling overwhelmed.
Celebrate small wins—progress, not perfection, is the goal.
Honor your feelings and allow yourself time to rest without self-judgment.
Building habits takes time, so be gentle with yourself as you find what works.
A Message of Resilience and Hope
If you’re struggling with seasonal depression, remember that there is hope. Seasons, much like emotions, are temporary and always shifting. The strategies mentioned above, coupled with patience and self-compassion, can help you create brighter, more meaningful days even during winter’s darkness.
At A Healing Place, Complete Counseling Care, we are here to support you on your wellness journey. Whether through counseling, community resources, or personalized care plans, our team is ready to walk with you every step of the way.
When the shadows of SAD seem too heavy, don’t hesitate to seek support from those around you—friends, family, or professionals. Asking for help is never a weakness; it’s a courageous choice toward healing and self-care.
Winter may bring its challenges, but it also invites us to slow down and refocus on what truly matters—our well-being and connections. Spring is ahead, and so is a season of renewal. Hold on to hope, and know brighter days are within reach.
You are capable, resilient, and deserving of care. Together, we can help you thrive.
Blog written by:
Lisa Anderson
Owner of A Healing Place