As the days get shorter and the weather gets colder (depending on where you are!), many people notice a shift in their mood and energy. Seasonal depression, called Seasonal Affective Disorder (SAD), can make the winter months feel heavier, slower, and more overwhelming than other times of the year. If you’ve been feeling “off” lately, it’s not just you. It’s a real thing.

The drop in sunlight over the winter months impacts our internal clocks – more darkness means we feel sleepy and sluggish. For many of us, our bodies produce more melatonin in the winter months, which can make it feel tough to get the energy flowing. In regions where the weather is cold, snowy, windy, and icy, we are often forced to stay inside, which can reduce our mobility. That more stationary lifestyle shift contributes to the sleepy, hibernation vibes. And, importantly, we often see drops in our Vitamin D during the winter months, due simply to less sun exposure. With those dips in Vitamin D production within the body, we can tend to feel sluggish and tired. 

The good news is that small, intentional practices can help lift some of that weight and make the long, cold winter season feel more manageable. Here are a few supportive strategies:

1. Get as much sunlight as you can.
   Sunlight is limited at this time of year, so take advantage of it when you can! A short morning walk, sitting near a sunny window, or opening the blinds wide can make a bigger difference than you’d expect. You can also consider using a Light Therapy Lamp, which mimics daylight and can help regulate your mood and energy. 
2. Keep a steady routine.
   Between the shorter days, the holiday frenzy, and unpredictable weather, winter can disrupt sleep, motivation, and structure. A simple daily routine (consistent wake-up times, meal routines, and regular movement) can bring predictability that pushes us through the inconsistency of the winter months.
3. Move your body regularly.
   You don’t need intense workouts! Even 10–15 minutes of stretching, walking, or light movement can boost your mood and reduce sluggishness.
4. Keep up with community.
   When it’s cold and dark, isolating can feel easier than usual. But, connection is a great mood booster. Reach out to friends, join a group or class, or schedule a weekly check-in with someone you trust. It doesn’t have to be a lot - but staying connected can help you get through the isolating wintertime. 
5. Lean on simple comforts.
   Build small moments of comfort into your day: a hot drink in the morning, a favorite podcast or playlist, or dedicated time for a hobby you love. These pockets of joy help counterbalance the tough moments. 
6. Seek support if you need it.
   If your symptoms feel overwhelming, persistent, or disruptive to your daily life, talking with a mental health professional will offer deeper support and strategies.

Winter may bring its challenges, but we don’t have to push through them alone or without tools. With preparedness and good habits, we can feel more like ourselves through the darker, colder, winter months.