Seasonal Affective Disorder: Slowing Down with the Season
As winter settles in, many people notice shifts in energy, motivation, and mood. The shorter days, longer nights, and colder weather can leave us feeling tired, unmotivated, or withdrawn. For some, these changes develop into Seasonal Affective Disorder (SAD) - a type of depression that typically occurs in the fall and winter months and lifts as daylight returns.
While it’s understandable to want to push through or “snap out of it,” there can also be value in working with the season rather than against it. Nature models this well: animals hibernate to conserve energy, and trees shed their leaves to direct resources inward. The world naturally slows down, and we can, too.
Rather than seeing this time as something to endure, it can help to think of it as a period to reset, rest, and prepare for what’s next. Here are some ways to care for yourself through the darker months:
1. Light Matters
Because reduced daylight affects our circadian rhythms and serotonin levels, increasing light exposure can make a real difference. Try spending time outdoors during the day, sitting near windows, or using a light therapy lamp in the morning for 20–30 minutes. Many people notice improved mood and energy within a couple of weeks.
2. Ground Through the Senses
When energy or mood dips, reconnecting with your senses can help regulate your nervous system, a strategy often used in Dialectical Behavior Therapy (DBT).
Sight: Open blinds during the day, light a candle, or watch the snow fall.
Sound: Play music that matches your mood or helps you unwind.
Smell: Try a warm drink, aromatherapy, or baking something simple.
Touch: Keep a cozy blanket nearby, take a warm shower, or wear soft clothes.
Taste: Enjoy balanced, comforting foods and stay hydrated.
Small sensory moments can be powerful in helping your body feel safe and soothed.
3. Stay Connected
Winter can make it easy to withdraw, but isolation tends to worsen low mood. Stay in touch with friends, family, or your therapist - even brief, low-effort contact helps. A short phone call or coffee with someone you trust can make a difference. Holding the same rhythms through the season is another way of staying connected through this quieter season. Frequent the same coffee shop, greet the cashier, or simply find a favorite tree on your commute to work and intentionally notice it and mark its changes to Spring.
4. Simplify and Set Boundaries
The slower pace of winter can also be an opportunity to focus on what really matters. Let go of unnecessary commitments or expectations that drain your energy. Protecting time for rest, reflection, and the relationships that matter most can help you move through the season with intention.
Finding Renewal
The winter months ask us to slow down — not to give up, but to recover. Rest and reflection are not signs of weakness; they’re part of maintaining emotional health. By giving yourself permission to ease into the season, you’re also making space for energy and growth to return when the light does.
If you find yourself struggling with persistent sadness, low motivation, or difficulty finding joy in things you normally enjoy, you don’t have to navigate it alone. Our therapists are here to help you find balance, reconnect with what matters most, and build strategies to support your wellbeing through every season.
Contact us today to schedule an appointment or learn more about how we can help.