Overcoming the "Winter Blues": Understanding and Managing Seasonal Affective Disorder (SAD)

While the days are getting shorter and definitely a bit cooler, many of us notice a shift—not just in the weather but in our mood and energy levels. Seasonal Affective Disorder, or SAD, is not just a simple case of the “winter blues.” It’s a type of depression that is a result of the shorter days often during the colder months. For women, who are statistically more likely to experience SAD, these seasonal changes can feel particularly challenging. But here’s the good news: there are ways to manage it and even thrive during the colder months.

What is SAD, and How Does It Affect Women?

SAD is a mood disorder linked to changes in light exposure. During the fall and winter, reduced sunlight can disrupt your body’s internal clock (circadian rhythm), leading to feelings of fatigue, sadness, and irritability. It can also affect serotonin levels—those “feel-good” chemicals—making it harder to regulate mood. Many women find that SAD exacerbates anxiety and depression, making the colder months feel heavy and isolating.

I have definitely had my fair share of dark winters. Some days felt endlessly dark and gloomy, and even the simplest tasks, like getting out of bed, seemed overwhelming. I remember when I learned it wasn’t just “winter blues”—it was SAD, and once I understood what was happening, I could take steps to feel better.

How to Manage SAD: Simple and Effective Strategies

The key to managing SAD is awareness and intentional action. While we can’t control the weather, we can control how we respond. Here are some tried-and-true strategies that have helped me and many others:

1. Get Sunlight Whenever Possible

Sunlight is nature’s best medicine. Whenever you have the opportunity, step outside in the sun—even if it’s cold. Aim for at least 15-30 minutes of natural light every day, preferably in the morning. If stepping outside isn’t an option, position yourself near a window to soak up as much light as possible.

Tip: Since I am home working most days, I make sure that my blinds are open during the day so that I can absorb some sunlight while I am at my desk. It’s a small action that makes a big difference in my day.

1. Support Your Body with Supplements

Many people with SAD have lower levels of Vitamin D, which our bodies produce from being in sunlight. Taking a daily Vitamin D supplement can help boost your mood and raise energy levels. Other supplements, like omega-3 fatty acids or magnesium, may also support mental health. Remember, always consult your doctor before adding new supplements to your routine.

1. Speak with a Professional

Sometimes, managing SAD requires more than just lifestyle changes. Speaking to a therapist and/or coach can provide tools to navigate the emotional challenges of seasonal depression. A therapist can help address underlying anxiety or depression. At the same time, a coach can guide you in creating habits and routines that uplift you during this time.

If therapy feels daunting, think of it as an act of self-love—a way of investing in your emotional well-being. Never feel guilty or bad about needing extra support; we all do sometimes.

1. Move Your Body

Exercise is a natural mood booster. Whether it’s a brisk walk, yoga, an entire workout session, or a quick dance session, moving your body starts releasing endorphins, which can improve your mood. Even 10 minutes of stretching or dancing around your living room can make a difference.

Example: Incorporating a quick morning workout routine can help you feel more energized and give you a sense of accomplishment at the start of the day.

1. Ground Yourself with Meditation and Journaling

Meditation helps calm an anxious mind, while journaling allows you to process emotions and clear mental clutter. Both practices are grounding, helping you stay present and connected to yourself.

Try this: Start the day with a simple meditation, focusing on your breathing for five minutes. Afterward, grab a journal and write down three things you’re grateful for or how you’re feeling in the moment. These practices can shift your perspective and bring peace to your day.

Journaling has been my lifeline for many years. Writing out my thoughts helped me release pent-up emotions and feel more in control of my day.

1. Create a Winter Wellness Routine

Having a routine that prioritizes self-care can make a huge difference. Incorporate daily activities that increases your joy and help you feel grounded. This could be lighting a favorite candle, wearing waist beads that remind you of your intentions, or setting aside time to enjoy a warm bath.

I love using waist beads as a grounding tool. Their gentle weight reminds me to stay present, and in touch with my joy to even the grayest days.

Let’s Start a Conversation

SAD can feel overwhelming, but it’s important to remember you’re not alone—and there are ways to feel better. You can nurture yourself through the shorter days and colder months by soaking up sunlight, seeking professional support, or embracing grounding practices.

I’d love to hear from you: Have you experienced SAD, and what helps you manage it? I’d love to start a conversation about how we can support each other during this time.