In the Northern hemisphere the days grow shorter and the nights stretch longer, and with this, many of us feel a noticeable shift in our mood and energy levels.
One may find themselves feeling more lethargic, irritable, or even sad. A sense of heaviness, an inability to find motivation to get out of bed or out of the house. This phenomenon, often referred to as Seasonal Affective Disorder (SAD), is a form of depressed state that typically occurs during the fall and winter months. But is it real? Are our minds playing us tricks? If it’s real, how can we manage its effects?
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a legitimate mental health condition recognized by professionals. It’s not just “winter blues” or an excuse to hibernate; it’s a subtype of depression influenced by the seasonal changes in daylight hours. While SAD most commonly emerges in late fall or early winter, some people experience it during the spring and summer (though this is less common).
Symptoms include:
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Persistent low mood
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Decreased energy levels
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Difficulty concentrating
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Increased sleep and appetite (especially cravings for carbs)
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Loss of interest in previously enjoyed activities
Why Do the Longer, Darker Days Affect Us?
The change in daylight is a major factor. As the sun dips below the horizon earlier, our bodies produce more melatonin, the hormone that regulates sleep. Simultaneously, reduced sunlight can disrupt the production of serotonin, a neurotransmitter that affects mood, energy, and focus.
The extended hours of darkness can make even the most optimistic individuals feel sluggish and unmotivated. You may find yourself retreating from social activities, struggling to meet work deadlines, or feeling irritable without reason. This seasonal lethargy isn’t a reflection of your character—it’s your biology reacting to environmental changes.
How to Regulate During This Time of Year
If the darker seasons leave you feeling down, you’re not alone. The good news is that there are practical strategies to help mitigate the symptoms of SAD and embrace the coziness of the season:
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Maximize Sunlight Exposure
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Spend time outdoors during the day, even when it’s cloudy. Natural light, even indirect, helps regulate your circadian rhythm.
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Arrange your workspace or living areas to let in as much light as possible.
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Practice Self-Care
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This time of year self-care is our #1 priority. Read, journal, meditate, or indulge in creative hobbies to keep your mind engaged and spirits lifted. Maybe you want to try out our Moon Journal, the perfect companion to travel through these next few weeks with as explained here.
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Try Light Therapy
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Special light therapy lamps mimic natural sunlight and can help alleviate symptoms. Use them for about 20–30 minutes daily in the morning.
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Stay Active
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Regular exercise boosts endorphins and serotonin levels. Whether it’s a brisk walk, yoga, or a dance session, movement can counteract the sluggishness.
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Mind Your Diet
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While it’s tempting to indulge in comfort foods, try to maintain a balanced diet. Incorporate foods rich in omega-3s, vitamin D, and complex carbohydrates.
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Stick to a Routine
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Consistent sleep and wake times can help regulate your body’s internal clock. Avoid oversleeping, as it may exacerbate low energy and mood.
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Connect with Others
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Social interaction combats feelings of isolation, a common challenge during colder months. Plan gatherings or virtual hangouts with loved ones.
Nothing goes without self-care this season
As we transition through the seasons, self-care becomes a vital tool for staying grounded. Recognizing that your mood is influenced by external factors empowers you to take proactive steps toward better physical and mental health. Whether it’s a walk in the crisp winter air or carving out moments for reflection, these small acts nurture your resilience. Small, consistent efforts can already yield big results.
Acknowledge your feelings without judgment and remember: it’s okay to slow down. Winter might demand more energy to maintain emotional balance, but with the right tools and mindset, it’s entirely possible to navigate these darker days with grace.
Affective Seasonal Disorder is more than just a passing winter slump—it’s a reminder of our deep connection to nature and its cycles. By honoring your needs and embracing self-care, you can turn the darker months into a time of rest, renewal, and even joy.
