Finding Light in the Darkness

Seasons Change, & So Does Our Mood

As we enter the heart of winter, many notice changes in mood and energy levels. While some embrace the season's coziness, others may struggle with sadness, fatigue, and disconnection. For those affected by Seasonal Affective Disorder (SAD), winter can feel heavy.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression linked to seasonal changes, often caused by reduced sunlight in the fall and winter. It disrupts the body’s internal clock and affects the production of serotonin and melatonin, which regulate mood and sleep (Mayo Clinic, 2024).

Symptoms of SAD:

Low energy and persistent fatigue.
Difficulty concentrating.
Changes in appetite, often craving carbs.
Oversleeping or insomnia.
Feelings of sadness, hopelessness, or irritability.

Seven Tips to Cope

While I’m embracing winter as best I can, I admit there have been moments where I’ve experienced some symptoms of SAD. But through optimism and resilience, I’ve found tools that helped me feel more grounded and uplifted. If you’re navigating similar feelings, you’re not alone.

Here are seven ways that have helped me cope with SAD—and that might help you, too:

Set Realistic Expectations.
I am reminded to continuously be kind to myself and adjust my workload if necessary. Setting realistic expectations is vital to keep a well-balanced life.
Get Outdoors. Fresh air, natural light, and being in nature improve my mood and focus. A quick walk during daylight hours has made all the difference. It brings a smile to my face.
Stay Active. When my energy is low, moving my body seems like the last thing I want to do, but it ultimately helps. Whether it’s yoga, stretching, or a brisk walk, physical activity naturally lifts my spirits.
Stay Hydrated.
Consuming enough water throughout the day can be challenging. It's a work in progress. However, hydration plays a key role in maintaining energy and mental clarity.
Connect with Others.
Connection is crucial and a significant part of my life. I treasure socializing with loved ones, especially through the many technology-based methods available.
Practice Mindful Self-Care.
I’ve learned to honor my need for rest and reflection during winter. Meditating, listening to calm instrumental music, and relishing in a quiet moment bring me peace.
Practice Gratitude.
Starting and ending each day by listing three things I'm grateful for, big or small, shift my mindset and improve my emotional resilience. Further, it's made things easier to embrace the present moment.

When to Seek Help

If SAD symptoms persist or significantly interfere with your life, reaching out for professional support is a sign of strength. Therapy, medication, or a combination of treatments can provide relief and help you feel like yourself again. There is no shame in that.

Finding Joy in Winter

While winter brings challenges, it offers rest, self-care, and growth opportunities. By leaning into these strategies, I’ve found ways to navigate the darker days and rediscover moments of light and joy.

What helps you cope during winter? I’d love to hear your experiences in the comments or connect with you on social media. We can embrace this season and support one another in finding the light.

Cheers!

Gini x

2 February 2025

References

Mayo Clinic (2024). Seasonal affective disorder. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651