I’m not going to lie, while I certainly see the beauty in every season, I am not a fan of Winter. Heck, I even have mixed feelings about Autumn, particularly late Autumn. I can’t help but feel a bit bummed out when the days are noticeably shorter. Especially when that extra hour of sleep after Daylight Saving Time ends comes to haunt me in the form of the sun setting even earlier. And to top it all off, it’s quite cold in late Autumn and throughout Winter. I’m not Elsa, and the cold most certainly bothers me. Needless to say, I start feeling the effects of Seasonal Affective Disorder pretty hard starting in late-October and early-November. When my mood, energy levels, and motivation all take a nose-dive.
With that said, I know that I can not control the weather. And Winter certainly seems to have a stronghold where I live, as much as I’d prefer for it to only show up for the holidays in December. So, needless to say, I know that I need to find ways to overcome my Seasonal Affective Disorder. Because I certainly don’t want to feel sad, grumpy, tired, and unmotivated for over a quarter of the year. Nor do I want to allow it to persist, and potentially worsen my mental health in the long term. Especially when I know that I have the power within myself to overcome Seasonal Affective Disorder. Or at least, make it a little less intense.
Yes, Spring will certainly come again, my lovely. But let’s be sure to look out for ourselves in the seasons where we truly need it the most. Let’s conquer and overcome the bully that is the seasonal blues. That way, we can thrive the best we can all year.
Let The Daylight In — And Soak It Up
Regardless of the season, one of the first things that I do in the morning is open the curtains and let the natural light come in. Especially in the darker portion of the year, when natural daylight is limited. Even when it’s cloudy, I still want to allow as much natural light to come into my space as possible. I also find it helpful to sit close by the window whenever possible, to truly soak up as much of the daylight as I can during the day. I honestly find it so much more motivating than relying on artificial interior lighting, even when it’s not particularly sunny or bright out.
That said, I’d love to take a moment to give snowy days some credit. As the snow is wonderful for brightening up a cloudy day by reflecting so much light back into the wintery landscape. And when the sun peaks through, it’s almost blindingly bright. It makes for the best natural lighting with the curtains open. Even though the sun will still set before 6:00 PM, I find the extra light reflecting off the snow to be quite wonderful for overcoming Seasonal Affective Disorder. Simple because I get to enjoy some extra natural daylight.
Spend Some Time Outside — Even If It’s Chilly
Whenever the weather permits in late Autumn and throughout Winter, I like to go for short walks around my neighborhood. Even if it’s cloudy and a little bit cold, it’s a way to get myself outdoors and directly absorb some sunlight. I always find that my mood, energy levels, and creativity get quite a boost from my Winter walks. The combination of direct daylight, fresh air, giving myself a mental break, and the light physical activity does wonders in helping me overcome an intense moment of Seasonal Affective Disorder. Honestly, can’t say that I’ve ever not been glad that I didn’t spend some time outside on a chilly day.
Of course, a little bit of common sense does come into play here. For safety reasons, I only walk when it’s daylight, in any season. Meaning I may not get my Winter walk on work days. I also won’t spend any significant amount of time outdoors if it’s dangerously cold out. And I’ll skip my walk if I know that the sidewalks are going to be icy. I also won’t go for walks when it’s raining, because walking in a cold rain can be quite miserable. Which defeats the purpose of getting outside to boost your mood. Now, snow, on the other hand, can actually be quite delightful to walk in.
As long as you dress warmly and use common sense to avoid hazardous conditions, chilly walks can be such a wonderful experience. Especially when you come home to a nice cup of hot chocolate or tea.
Stay Active — Even Light Activity Helps
As a content creator, I do more than my fair share of sitting at my desk writing, editing, and networking. Especially in the Winter when I’m less motivated to go outside, and I just want to cozy up, wrapped in a blanket, writing. Heck, most of my indoorsy hobbies involve quite a bit of sitting, even the screen-free ones. Which can eventually lead to my body feeling quite stiff after so many hours. So it goes without saying that I need to incorporate some movement into my daily routine to loosen my muscles up. And honestly, as a way to naturally warm myself up. While also giving myself a natural serotonin boost, which is much needed to help overcome Seasonal Affective Disorder.
Certainly, regular exercise is a wonderful way to elevate your lifestyle and maintain your wellness overall. But I find it to be particularly beneficial in the Winter. Especially when I choose workouts that I particularly enjoy, such as yoga and pilates. As well as the occasional HIIT or dance workout. And when it’s too cold to go for a walk outside, I also enjoy following along with indoor walking workouts that have me marching in place and walking around my room. Seriously, don’t sleep on indoor walks; there are quite a few great indoor walking routines on YouTube. As well as on gentle and easy workouts for those days that you’re feeling a bit less motivated.
Keep Up With Healthy Habits and Routines
All throughout the year, I find that I feel much better mentally, emotionally, and physically when I adhere to a routine that works well for me. As well as when I keep up with healthy habits that support my all-around wellness. And while I may slightly adjust my daily routines to better align with the season, I find it best to stick to the core of what supports my wellbeing. And not allowing myself to get off-track because I’m feeling unmotivated on any given day. No matter how strong the temptation is to stay in bed until 11:00 AM, and just watch Netflix while I scroll on my phone under a blanket all day. Which is only acceptable when I’m legitimately unwell.
Because honestly, I know I’ll feel better once I coax myself out of bed, get myself going, and stay in my routine. Sometimes my motivation comes back the second I just get myself going, rather than waiting for it. Especially as I know I’ll feel better choosing long-term wellness over short-term comfort.
Certainly, I also allow myself some leisure time and indulgences as well. Personally, I believe that leisure and enjoying life’s pleasures are a part of a healthy lifestyle. But I do not allow is for those indulgences to become disruptive of maintaining my daily routine. Nor do I allow for bad habits to creep in, such as oversleeping and disturbing my sleep schedule. Or for good habits to fall to the wayside, such as skipping workouts when I know I’m not sick. Especially since regular exercise is wonderful for supporting immunity during the germy months. Along with staying hydrated and maintaining other healthy habits.
Allow Yourself To Embrace and Align With The Season
As much as I’d love to skip the colder and darker months and skip ahead to mid-April once November arrives, I know that I can’t. Nor can I truly fight against Winter, or resist the seasonal change between Autumn and Winter. However, I can choose how I approach the late Autumnal and Winter months. And honestly, I’ve found that choosing to embrace the colder months has helped immensely with overcoming Seasonal Affective Disorder. Even while still admitting that I’m not entirely fond of the cold. Or the early sunsets. Because honestly, allowing my disdain for Winter to consume me has always been a choice.
And I no longer choose to allow what I can not control to dictate how I feel. Especially not for such a large portion of the year. Besides, there are certainly some wonderful things about Winter. Some of which I even look forward to as December draws near. And even some that I miss once Spring and Summer arrive. Plus, Winter has so much to teach us about slowing down and being still, as well as about resilience. So honestly, allowing yourself a little extra rest and grace is a part of embracing Winter. Whilst also being able to admit that you’re going through it, knowing you’ll come out rejuvenated on the other side.
Focus On What Brings You Joy
There is a lot about Winter that I dislike, and that stirs up some unpleasant emotions for me. After all, it’s dark before 6:00 PM, it’s cold and grey outside, and it’s overall not the most vibrant season. But with that said, it is quite ironic that I would gripe so much about Winter, when I’m admittedly more of an indoorsy girl as it is. So many of my hobbies and interests are indoor hobbies, and they’re perfect for getting cozy on a cold January evening. And honestly, Winter is the perfect excuse for spending the day inside, and leaning in to cozy activities with a hot mocha latte. While also wrapping up in a cozy blanket, and not getting judged for wrapping up in said blanket.
Certainly, the weather outside is quite frightful. But the little delights that I can enjoy inside are so delightful. Maybe it’s not a good day to go for a walk, but I can brew up a hot cup of tea, light a candle, and read a book wrapped in a cozy blanket. Maybe it’s already dark at 6:00 PM, but I can turn on my galaxy lights and play cozy games, and just enjoy the vibes. And while it may not be the time of year to sit out on the back patio for any length of time, I can certainly enjoy getting creative in my office space. Without feeling like I should be outside, rather than sitting at my desk.
There is so much that can still be enjoyed in the Winter. And honestly? Winter can be such a cozy season itself, and a wonderful time to lean into slower living. Focusing on what brings you joy in the Winter certainly helps to overcome the feelings of Seasonal Affective Disorder.
Connect With Others
Although I’m quite introverted, I still value connection with others, and I often crave extra connection when I’m feeling a bit down. Honestly, having someone to connect with even helps substantially with the Winter blues. It’s wonderful to have someone to laugh with as you bond over common interests, life experiences, and the connection that you have. Heck, it’s even nice to have someone to gripe about the weather with, before you go to get a cup of hot cocoa together from that cute little coffee shop downtown. Or even to enjoy some fun Winter festivities with, so you can embrace what’s wonderful about Winter together.
Even if you’re an introvert, it’s important not to become too isolated. Especially in the Winter, when you may already be going through it with Seasonal Affective Disorder. And if you can’t meet up with friends and family, even a FaceTime call is a wonderful way to connect with those you care about. Even a deep and meaningful text conversation with a friend can help lift your spirits. And don’t forget to spend some extra quality time with those who live in your household. Enjoy a movie night with your family or significant other, and find little ways to increase your quality time together. Make your time inside together enjoyable and memorable in all the best ways.
Be Patient and Gentle With Yourself
I’m going to be completely honest with you about something. One of the best ways to overcome Seasonal Affective disorder is to simply be patient with yourself through it. Certainly, you don’t want to allow the Winter blues to consume you and keep you feeling tired, unmotivated, and moody for months on end. However, it’s also important to be patient with yourself on the days that you’re really not feeling it. Because, honestly, you can’t expect to feel motivated and energized every day, at any point in the year. Nor can we expect ourselves to feel happy or even “okay” every day. And we all know that it’s okay not to be okay!
Seriously, don’t be so hard on yourself if you cried internally, or even externally, at the cold and snowy forecast. And if you get off your routine, and stay in bed until 2:00 PM one day? Maybe you really needed the rest. You can still make the most of the rest of your evening. Missed your workout today? Tomorrow is another day, and maybe you can enjoy a nice, easy yoga routine before bed tonight.
Remember, my lovely, you’re only human, and Seasonal Affective Disorder is rough sometimes. So be patient with yourself, and don’t expect perfection out of yourself. Let yourself rest when you need to, and remember that it’s okay to just be. Besides, Winter teaches us to be still. And there is absolutely nothing wrong with just allowing yourself to rest on some days. Or to even just allow yourself to feel whatever it is you’re feeling, without trying to fake a smile or force yourself to feel joyful.
Know When To Seek Professional Help
While it’s quite common to experience the Winter blues, and Seasonal Affective Disorder is quite common, let’s not forget that it’s a legitimate mental health condition. And while it’s certainly possible to treat and overcome mild Seasonal Affective Disorder with positive lifestyle choices, self-compassion, and mindset changes, that may not be enough for everyone. For some, the symptoms of Seasonal Affective Disorder can be significantly distressing and disruptive. And if that is the case, there is absolutely no shame in seeking out professional treatment if you need it.
Heck, there’s nothing wrong with finding a therapist even if your symptoms are mild. Because professional guidance can go a long way, and help us make customized adjustments we never would have thought of before. And we all deserve to thrive as best as we can through these dark and cold months.
With that said, I’d like to disclaim that I have composed this article from my personal experience with mild Seasonal Affective Disorder. I am not a mental health professional, and this advice is not to be taken as professional advice. And honestly, online content should never be used as a substitute for professional guidance, especially in severe cases.
So, please, if your symptoms feel significantly disruptive, don’t hesitate to reach out to a therapist. Or even discuss treatment options with your healthcare provider. Because while Seasonal Affective Disorder is rough, it’s highly treatable. And you don’t have to wait until Spring to start feeling better.
Mental Health Resources
If you are really struggling, please consider using the resources below to get the help that you truly deserve. Please note that these are United States-based resources, and you may need to do a quick web search to find the resources that are available in your region.
And remember, as with many other mental health conditions, Seasonal Affective Disorder is a spectrum that can range from mild to severe. That said, there’s never such a thing as not feeling “bad enough” to seek out professional guidance. There is help and care available for everyone, at all ends of the spectrum.
| National Suicide Prevention Lifeline | Call or Text 988 https://chat.988lifeline.org/ |
| Find A Therapist | https://www.psychologytoday.com/us |
Conclusion
While Winter can be a beautiful season in its own right, it’s okay to acknowledge that the colder months are not your favorite. Especially if Winter leaves you not feeling quite like yourself, and you’re really feeling the effects of Seasonal Affective Disorder. It’s okay to be eager for Spring and Summer to arrive. But we also can’t allow Winter to keep us down. Because we certainly don’t want to allow ourselves to stay down for a quarter of the year. So let’s embrace the beauty that Winter has to offer and appreciate it for what it is. Even if we really don’t like Winter.
Let’s make choices that enable us to rise up from the Winter blues and thrive as best as we can. While also being patient with ourselves, and understanding that what we’re feeling is absolutely valid. And let’s not be afraid to reach out for professional help if we need it. Let’s not allow Winter to get the better of us. Especially as the best way to “stick it” to Winter is to thrive despite it!
Thank you for this article. As someone who experiences SAD alongside my chronic illness/autoimmune issues and as a burnout recovery coach working with those with chronic illness, this is such an important topic to talk about. I personally struggle with getting outside when it gets cold. I even moved to a warmer climate for this and still struggle a bit. But when I do get outside, and do the other tips you suggest, I feel so much better mentally and physically! Such great tips and reminders. Thank you!
SAD is so important to talk about, as it’s so much more than just not being fond of Winter. It’s a genuine struggle, especially when other factors are involved.
It’s understandably hard to go outside when it’s cold out. I often feel cold inside, much less outside, in the Winter. And we also have days that are so cold that it’s just out of the question to go outside. But even in a warmer climate, it’s understandable not to get outside. It’s not about perfection, but about putting in the effort that you can. đź©·
The work that you do to coach others with chronic illness through burnout is such wonderful work, Amber!
I like how you wrote this. Thanks for sharing.
Beautifully written! I love how you highlight being gentle with yourself while taking small steps—like getting sunlight or a short walk—to ease winter blues. It’s a great reminder that progress doesn’t have to be big to be meaningful.
I agree with embracing the cold weather! Just took a cold-weather vacation, and it really changed my perspective on cold weather.
The seasonal affective disorder is a challenge that’s talked very rarely so thank you so much for providing valuable tips on coming out of it with grace.