Navigating shorter days
As the days shorten and sunlight fades, many people feel an undeniable shift in their energy, mood, and motivation. If this sounds familiar, you’re not alone. Nearly 40% of people experience a mood dip during winter, and about 5% deal with Seasonal Affective Disorder (SAD), a type of seasonal depression that can affect everything from energy levels to the ability to feel joy.
Whether you’re navigating SAD personally or supporting a loved one through it, this guide is designed to offer practical, holistic tools for winter wellness.
Understanding SAD: A Seasonal Rhythm to Mental Health
SAD goes beyond the “winter blues.” It’s a condition linked to the body’s response to reduced sunlight, impacting our natural circadian rhythms and altering mood-related neurotransmitters like serotonin and melatonin. Symptoms may include fatigue, difficulty concentrating, changes in appetite, and even feelings of hopelessness. One aspect I find crucial to share with clients is that SAD isn’t a personal failing or weakness—it’s a physiological response. When we recognize this, we can approach it with more compassion and create practical, supportive routines to help manage it.
Daily Essentials to Support Mood and Energy in Winter
In my experience, the most effective winter wellness strategies are simple and accessible. I encourage clients to think of them as daily “non-negotiables” for supporting both body and mind through the season.
1. Lift Your Energy with Breath and Movement
In the winter months, physical and mental energy can feel sluggish. I often suggest a quick, energizing breath exercise like Kapalabhati (a short, rapid breathing technique) or a simple stretch: reach your arms up, rise on your toes, then exhale as you fold forward with a deep sigh. It may feel a little silly at first, but the immediate lift in mood and energy is worth it. This combination of breath and movement releases tension, wakes up the body, and can even boost serotonin.
2. Soak Up Natural Light
Exposure to natural light is crucial for mood regulation, even when the skies are gray. If possible, get outside in the morning for a short walk or simply sit by a window with a warm drink. Natural light, even on a cloudy day, helps recalibrate the body’s internal clock and boosts mood and energy by affecting our serotonin levels. For loved ones supporting someone with SAD, consider planning a morning walk together—it can be a gentle yet powerful way to lift spirits.
3. Warm, Nutrient-Rich Foods for Mood Support
What we eat significantly impacts how we feel, especially in winter. Warming, whole foods can stabilize energy and mood. I often recommend foods rich in vitamin D, like salmon, fortified dairy, and egg yolks, which help counteract the lack of sunlight. Omega-3s from walnuts, chia seeds, and fatty fish support brain health, while complex carbohydrates like oats, sweet potatoes, and quinoa help maintain steady energy levels. These foods are easy to incorporate into daily meals, and for me, making a hearty soup with sweet potatoes, greens, and spices is a favorite way to nourish both body and soul in winter.
4. Grounding in Routine
Routine provides stability, especially during the darker months. Consider adding a small ritual to your day—perhaps journaling, stretching, or enjoying a warm tea. Having a grounding habit helps build resilience and offers something to look forward to. One routine I love is starting the day with a warm cup of tea and some quiet journaling or meditating by the window. It’s a simple way to set a positive tone for the day and reconnect with myself.
5. Create a Cozy Environment
Cozy, sensory-rich environments can help lift the winter blues. I often suggest adding small touches like lighting candles, burning incense, or playing calming music to create a warm, inviting space. Our physical surroundings have a profound effect on our mental state, and by transforming our environment, we invite a sense of comfort and positivity. For those supporting a loved one, even gifting a favorite candle or playlist can be a beautiful, supportive gesture.
6. Stay Connected
SAD can feel isolating, so connecting with others is essential. Regular check-ins with friends or family help lift spirits and keep a sense of connection. If you’re supporting someone with SAD, simply reaching out to chat or inviting them for a cup of tea can make a big difference. Social support is a powerful tool in managing winter blues, and as I often tell clients, we don’t have to navigate these darker days alone.
Supporting a Loved One with SAD
If someone you care about is struggling with SAD, offering gentle support and a listening ear can be invaluable. Encourage them to try small, daily habits, but let them set the pace—winter can be challenging, and having compassionate support can make all the difference. Simple, shared activities like a walk, making a nourishing meal together, or even a quiet, cozy afternoon can create meaningful connection and show them they’re not alone in this.
Final Thoughts: Navigating Winter with Compassion
Winter may bring challenges, but it also offers an invitation to slow down, reconnect, and cultivate warmth within. I hope these tools offer some guidance and comfort for you or your loved ones as you navigate the season. Remember, small, consistent steps—whether a grounding routine, a cozy ritual, or a moment of connection—can make winter a time of care and resilience.
If you’d like more personalized support for managing SAD, feel free to reach out. Together, we can create a winter wellness plan that’s meaningful, supportive, and uniquely tailored to you.