Seasonal Affective Disorder | Mental Health Tips
After the excitement of the holiday season comes to a close, the winter months can seem to drag on. If you’ve noticed that the colder weather and shorter days are leaving you feeling unusually tired, unmotivated, or down, you’re not alone—it could be Seasonal Affective Disorder.
Many people experience shifts in mood and energy during the fall and winter months. Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year. According to the National Institute of Mental Health, SAD affects millions of Americans each year, though many may not realize it. SAD is associated with symptoms such as low mood or energy, changes in sleep, difficulty concentrating, and feeling less motivated—often lasting several months as the seasons change. Only a licensed mental health professional can diagnose SAD or depression, but recognizing patterns in how the seasons affect you can still be an important first step in caring for yourself.
Even if what you’re experiencing doesn’t fit neatly into a mental health diagnosis, managing everyday responsibilities and holiday expectations can feel especially difficult when you’re already feeling low. The good news is that there are small steps you can take to help yourself feel a bit more grounded and energized during this season.
Five things you can do to help beat the winter blues
Get Some Sunlight
If you’re lucky to live somewhere that’s sunny throughout the winter season, try to spend at least a few minutes outside each day–especially in the morning. Natural light can help support your body’s internal clock and boost energy and mood, even on gloomier days. A short walk, sitting outside with your coffee, or stepping outside during a break can have a big impact.
If sunlight is harder to come by where you live, or your schedule doesn’t allow you to be out during daylight hours, light therapy lamps can be helpful. These lamps are designed to mimic natural daylight. Typically, you can use them in the morning or throughout the day to help make up for reduced light exposure during shorter and darker days. Light therapy isn’t for everyone. If you’re curious about trying it, consider checking in with a healthcare provider to see if it might be a good fit for you.
Move Your Body
When we’re low in energy, movement is often the last thing we feel like doing. But even gentle movement can help boost mood and motivation. Try to find something you enjoy, like dancing, yoga, or walking around the block. A few minutes of movement can help increase energy, clear your head, and reduce tension in the body and mind.
Prioritize A Consistent Sleep Routine
Shorter days and changing schedules can easily throw off sleep, which can have a big impact on energy and mood. To support your body’s natural rhythm, try to stick to a consistent sleep and wake schedule, even on weekends.
Following sleep hygiene guidelines, like winding down by dimming the lights, limiting screen time before bed, and taking a bath, can make it easier to fall asleep and feel more rested during the day. Because sleep disruptions are closely linked to lower mood, maintaining a regular sleep schedule can be especially supportive during the shorter, darker days.
Stay Connected
When motivation and moods are low, it’s quite common to want to cancel plans or stay inside all day. But staying socially connected can be protective when mood and energy levels dip. Try a short phone call, a walk with a friend, or texting someone to check in on them. These can help reduce feelings of loneliness and buffer against stress, depression, and seasonal mood changes.
Talk to A Therapist or Medical Professional
If low mood, fatigue, lack of motivation, or feelings of despair feel persistent or begin to interfere with your daily life, reaching out for professional help can be an important step. A therapist or medical provider can help you better understand what you’re experiencing and give you a proper diagnosis. They can also help you explore options that fit your needs, like medication and therapy.
Remember that seeking help isn’t a sign of weakness; it’s a way of taking care of and prioritizing yourself. You deserve support, especially when things are feeling harder than usual. And most of all, you deserve to feel your best, no matter what time of year it is.
Do you need help getting connected with a therapist who can help you navigate the winter blues? Schedule a free, 20-minute phone consultation to get started today.
About Esther Kwon
Esther Kwon is Stella Nova’s Lead Intake & Administrative Specialist, and helps support new clients as they’re getting started at Stella Nova. She strives to make every new client feel comfortable, safe and supported as they work together to find a match.
Her favorite self-care is doing yoga, journaling, rock climbing, crocheting amigurumi, and longboard skating.
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