Finding Light in the Dark Months đź’›
With the darker days setting in, here are a few ways to take care of yourself this season. 🍂
As the daylight hours shrink, temperatures drop, and routines shift, many of us feel an unseen heaviness creeping in: we move more slowly, we crave comfort, our energy sags—and our moods follow. This isn’t just “being tired of winter” — for some, it’s seasonal affective disorder (SAD) or a milder seasonal mood shift. Let’s break it down and talk about how to recognize it, why it happens, and what you can do that actually helps.
The Seasonal Mood Dip: What’s Really Going On?
Symptoms you might not label or associate with “depression”: Low energy, trouble getting going in the morning, craving sugar or carbs, withdrawing socially, finding less joy in your usual activities.
Why it happens: Reduced daylight alters your circadian rhythm and melatonin/serotonin balance; less time outside = less natural light; colder, darker days reduce motivation to move; social routines shift.
Who’s affected: While full-blown SAD (with major depression criteria) is less common, many people experience a sub-clinical seasonal slump each year. It’s real and valid.
Why to care: If left unacknowledged, this yearly pattern can quietly undermine productivity, relationships, self-esteem, and long-term health. Recognizing the pattern is the first step to breaking it.
Check-in: Which of these feels familiar? đź’¬
“I feel like I’m dragging myself through the morning (even though I slept OK).”
“I have to force myself to exercise, even just for a walk in fresh air.”
“I find myself eating more carbs or sweets just to get some lift.”
“I don’t feel sad all day, but I don’t feel quite like myself during other parts of the day. ”
“On sunny days I feel better; on gloomy days my mood is more down.”
If you nod at a few of those, this might be a seasonal pattern. Good news: you can proactively respond.
Four Key Coping Tools To Get You Through the Dark Days 🌙
1. Light & Movement “Anchor”
Try a morning light-therapy session: open the blinds wide, use a daylight lamp for 20–30 min during or after breakfast.
If your morning starts before the sun, step outside once the light returns—even 10–15 minutes of daylight can reset your system and gently lift your energy.
Build in a move-first routine (rather than “I’ll move if I feel like it”): e.g., 5 minutes of stretching & breathwork right on waking. Turning movement into a habit before your mood needs to decide.
2. Routine with Flexibility
Darkness and cold push us into hibernation. Guarding structure helps: set wake-up and wind-down times, plan light physical activity, and keep some social events on the books.
Establish and maintain consistent sleep hygiene strategies.
Go to bed/wake up at the same time every day.
Incorporate a wind-down routine to shift into “rest mode.”
Stretch, journal, sip on tea, read a book, etc.
Limit screen time at least 1 hour before bed.
Ensure your sleeping space is used only for sleep and intimacy (no work, no TV, no scrolling.)
Utilize white noise or a dim night light, but ideal conditions are slightly cool, dark, and quiet.
Avoid caffeine, alcohol, sugar, and exercise before bed.
But also listen to your body: if you feel particularly sluggish, plan a softer “mini-routine” rather than canceling entirely. A walk in dim light is better than zero movement.
3. Nutrition & Nourishment
Cravings for carbs and sweets are not a moral failure — they’re your brain’s request for mood support.
Prioritize a high-protein breakfast, skip the “empty carb” café latte + donut routine, and include omega-3-rich fats (salmon, walnuts, flaxseed) and vitamin D (especially in the wintertime).
Consider tracking your mood + food for a week: you may notice “big carb day → big slump next day.” Then you can adjust.
4. Social & Psychological Light
Mild seasonal slumps are made worse by social withdrawal. Schedule one low-effort connection per week: coffee, call, board game with a friend.
Try a brief daily gratitude or “rose-bud-thorn” check-in (What’s one small good thing today? What’s one difficult thing? What’s one thing I’ll do tomorrow?). This trains your brain to hunt for light.
If your mood is persistently low for more than 2 weeks, or you find yourself thinking “What’s the point?”, speak with a clinician. Seasonal patterns can hide a deeper depression.
When to Seek Support 🤝
You find yourself sleeping too much or too little, losing or gaining > 5 % of body weight, or having suicidal thoughts.
You’re unable to get out of bed, finish your work, or care for yourself like you used to.
You notice drinking or using substances to cope.
Your usual coping tools (light, movement, routine) aren’t giving any lift.
In that case: don’t wait for spring. Early support = lighter burden. Our therapists and interns are here to support you during these seasonal changes or point you in the direction of the support you need.
Wrap-Up: Choosing Light on Purpose 🌞
Winter doesn’t have to just be something you “get through.” When the seasons change and your mood shifts with it, it’s not a flaw — it’s your body asking for support. With simple intentional habits—light, movement, nourishment, and connection—you can protect your energy instead of waiting for spring to save it. And if a season ever feels heavier than you can carry alone, reach out. Support can bring the sunlight back long before the days get longer.
Articles:
Alanazi EM, Alanazi AMM, Albuhairy AH, Alanazi AAA. Sleep hygiene practices and its impact on mental health and functional performance among adults in tabuk city: A cross-sectional study. Cureus. 2023;15(3):1-12. doi:https://doi.org/10.7759/cureus.36221
Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein Journal of Biology and Medicine : EJBM. 2017;32:E13-E25. https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
How the Changing Seasons Impact Nutrition, Health, & the Body’s Internal Clock. Ifm.org. Published 2024. https://www.ifm.org/podcast/seasons-nutrition-health-circadian-rhythm
National Institute of Mental Health. Seasonal Affective Disorder. www.nimh.nih.gov. Published 2023. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Warren H. Getting adequate vitamin D in the fall and winter | BCM. www.bcm.edu. Published November 9, 2023. https://www.bcm.edu/news/getting-adequate-vitamin-d-in-the-fall-and-winter
