Brighter Days Ahead: Simple Strategies to Lift Your Mood During Winter

I remember visiting California several years ago in late August. The idea of returning home to New York felt depressing. Every day of my trip was picture-perfect weather, with golden sunshine, deep blue skies, and warmth. The idea of leaving this behind for the Autumn and Winter that lay ahead saddened me.

           After my return home, in addition to the changing weather, the days became shorter. When the clock was changed to one hour earlier, and it was pitch black by 4:30 p.m., it was especially depressing. I recall a friend telling me that when she returned home from work around that time, she would change into her pajamas and go to bed by 6:00, complaining about the weather and the darkness. 

          The idea that our moods can be affected by changes in seasons is not new. In fact, it is a very real phenomenon that has been studied extensively.

 What Is Seasonal Affective Disorder? 

          Seasonal Affective Disorder (or its acronym SAD, which is highly applicable) results from a lessening of sunlight during the cold, winter months. This change in the climate has a profound impact on our emotional well-being.

           The diminished sunlight affects our circadian rhythms. These are the body’s natural 24-hour cycles that regulate physical, mental, and behavioral changes. These rhythms are regulated by an internal biological clock that responds to changes in light and darkness.  

When it gets dark, the brain releases a hormone named melatonin, which makes you feel sleepy. When light appears, melatonin production ceases, and other hormones, such as cortisol, are released to make us feel alert and awake. A healthy circadian rhythm promotes the regulation of these hormones as well as overall physical and mental well-being.

  In contrast, changes or disruptions in these rhythms can lead to fatigue, sleep disorders, and both physical and psychological problems. Thus, the seasonal changes can have a profound impact on our overall functioning.

 Symptoms of Seasonal Affective Disorder 

According to the National Institute of Mental Health, the main symptoms of SAD are:

 ●       Feeling depressed most of the day, nearly every day

●       Feeling hopeless, worthless, or guilty

●       Having low energy

●       Losing interest in activities you once enjoyed

●       Sleeping difficulties

●       Experiencing changes in your appetite or weight

●       Feeling sluggish or agitated

●       Having difficulty concentrating

●       Recurring suicidal thoughts

  SAD is not a separate disorder from major depressive disorder. It is a form of depression that is seasonal. To be diagnosed with SAD, you need to meet the criteria for major depression for at least two years. So, a passing gloomy mood does not qualify. Approximately 5% of the U.S. population is affected by SAD annually, while estimates for all of North America range from 1.4% to 9.7%. It is four times more common in women than in men.

 What is the difference Between SAD and Winter Blues?

  SAD should not be confused with the holiday blues, which are feelings triggered by specific stressors at certain times of the year. The depression associated with SAD is related to changes in daylight hours, not the calendar or stressors associated with the holidays or other expected seasonal changes in work, school schedules, or family visits.

  It is normal to feel sluggish or unmotivated when the days grow shorter. It can lead to a dip in mood or energy that accompanies the darker, colder months, which can make us feel less social, lead to a craving for comfort foods, or make it harder to get out of bed. These winter blues are temporary and dissipate on their own as the days lengthen.

  SAD is much more than a passing mood change. It is a form of clinical depression that follows a seasonal pattern, often emerging in the late fall and continuing through winter.

  The good news is that there are ways to reduce the impact of both SAD and the winter blues.

  Practical Ways to Beat SAD And The Winter Blues

  There are various ways to treat the symptoms of these conditions. In the more extreme cases, speaking with a mental health professional would be key. Based on the symptoms presented, either psychotherapy, medication, or a combination of both could be helpful.

  There are other less invasive methods to manage depression, which can also be considered.

 Light Therapy

As SAD is associated with the decline in sunshine, it is not surprising that Light therapy has been a popular method to treat depression. A person with SAD is exposed to a bright light to compensate for the diminished natural sunlight in the winter.

  Light boxes, or specialized lamps, are available without a prescription, such as on Amazon. The person can sit in front of the light for 30-45 minutes daily, typically in the morning. These boxes come with a timer and can be placed on a nightstand next to your bed, and can be activated prior to waking up (just like an alarm clock). You would lie under the rays of the light for 30 to 45 minutes.

  The light box is 20 times brighter than ordinary indoor light and filters out damaging UV light, making this a safe treatment. However, people with certain eye diseases or those taking certain medications that increase sensitivity to sunlight should consult their physician before beginning this.

 Vitamin D

  Many people with SAD have a vitamin D deficiency, as sunlight facilitates the production of Vitamin D in our bodies. The less Vitamin D we have, the more difficult it is to produce serotonin, which can elevate our mood. Vitamin D supplements may help improve symptoms, although the data on this is mixed.

 Keep Moving

  Exercise elevates mood and combats lethargy. This is because exercise helps release endorphins in our brains, which boosts our mood. Even brief daylight walks can help boost mood. Even if you cannot get outside for yoga, stretching, or dancing to your favorite music, you can still reap the benefits from doing it inside. If possible, try to exercise near a window or outdoors to benefit from added natural light exposure.

 Connection

  The research is overwhelming that reaching out to others will act as a meaningful buffer against depressive symptoms. Even if you cannot get outside, making video or audio calls will go a long way to raising our happiness levels. Connection is key to healing! Make plans with supportive friends or family, even if you do not feel like it.

 Shift Your Mindset

  Many view the onset of winter as a time when they anticipate losing their desire to engage in enjoyable activities, particularly outdoors, and expect to be isolated and lonely.

  If this is how you view the winter months, a change in perspective is indicated. Begin to think of winter as an opportunity for reflection, self-care, and inner growth. Reframe the season as a time to rest, reconnect, and reset. Seek out learning opportunities, online or in person, to energize and revitalize yourself.

   I know of people who approached the winter months as an opportunity to expand and grow. For instance, they acquired new skills such as baking, crocheting, knitting, learning a foreign language, building models, and solving jigsaw puzzles. They did not anticipate winter as a time when they had to put their lives on hold, but rather sought out different ways to rejuvenate themselves.  

When you focus on what you can do, you can begin to reclaim joy from the season itself.

 You Are What You Eat

  Food affects your mood. Consume nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, to support steady energy levels. Try to limit processed foods and refined sugars, which can cause mood dips.

 Maintain a Regular Routine

  Dark days can throw off your sleep and eating schedule. Try to go to bed and wake up at consistent times and build structure into your day. This can give your body a reliable rhythm and sense of control.

 Create A Cozy, Inviting Environment

  Danish and Norwegian cultures each have a word, “hygge” (pronounced hoo-gah) and “koselig” (pronounced koosh-lee), respectively, which roughly translates to “a feeling of coziness, comfort, and contentment.” They are both about finding joy and peace in simple pleasures, especially during cold, dark months.

   It is not about escaping winter, but embracing it in a way that feels nurturing. Long dark winters are common for Danes, who use this as a way to cope during the winter.

  Some simple ways to create a sense of hygge during the winter include:

 ·        Warm lighting: Use soft lamps or candles instead of bright overhead lighting.

·        Comfortable surroundings: Cozy blankets, warm socks, and soft textures invite relaxation.

·        Hot drinks: Savor the warmth of tea, cocoa, or coffee slowly.

·        Simplicity: Slow down your pace and focus on being, rather than doing. Read a book, listen to music, or watch the snow fall.

·    Embrace the season: Focus on winter’s unique atmosphere, such as the beauty of a snowy landscape or the magic of nightfall, and find beauty in it.

  Hygge reduces stress and fosters a sense of belonging and safety. By deliberately creating cozy, comforting experiences, we counteract winter’s emotional chill with warmth and tranquility. Hygge reminds us that while we cannot control the season, we can control the atmosphere we create within it.

 Plan Something To Look Forward To

  Having future activities or small pleasures scheduled, such as a weekend trip, a hobby, or dinner with friends, can provide hope and motivation during darker months.

 Finding Hope in the Light That Always Returns

  Winter can feel endless when you are in the midst of it. However, just as the earth slowly tilts back toward the sun, your mood and energy can begin to brighten. Healing from SAD or the winter blues is not about forcing yourself to feel cheerful. Instead, it is finding gentle ways to bring light back into your days.

  Remember, this season is a temporary chapter in our lives. Every small act, such as stepping outside, being active, and eating healthy, adds a bit of warmth and color back to our world. Over time, these small choices can help us build momentum.

  As you move through the darker months, be patient with yourself. Let winter be a time to rest, reflect, and prepare for the growth that spring brings. The light always returns in the world around us and within ourselves.

  As the author Hal Borland writes:

  No winter lasts forever; no spring skips its turn.”