Understanding Seasonal Affective Disorder: How to Support Your Mind and Body Through the Darker Months
Every year, as the cold settles in and the days become shorter, I feel a noticeable shift within myself. The hours of sun decrease, my energy changes, I feel tired and less motivated, and I become more aware of how deeply the seasons influence both my mind and my body. If this resonates with you, you’re not alone — many people experience these changes, and for some it goes deeper into what is known as Seasonal Affective Disorder (SAD).
Acknowledging these shifts early — and responding with compassion — can make a meaningful difference.
What SAD Really Feels Like
SAD isn’t just “winter blues.” It’s a type of depression typically linked to seasonal patterns affecting how we think, feel, and move through the world.
You might notice:
lower mood
fatigue
hypersomnia and difficulty getting out of bed
overeating and craving increased comfort foods
feeling disconnected from your usual sense of self
I’ve seen many clients describe SAD as a kind of emotional fog — something that slowly settles in and affects their sense of self.
If any of this resonates, please know there is nothing wrong with you. Your body is trying to adapt to environmental changes that impact sleep, hormones, and nervous-system rhythms.
Why This Time of Year Affects Us (And What I Notice Personally)
The transition into fall and winter affects us in a few powerful ways:
1. Less sunlight disrupts our inner rhythms.
I feel this most in the mornings — You wake up to complete darkness and cold air that brings a sense of grogginess or heaviness that takes a little longer to shake off.
2. Our nervous system becomes more sensitive.
Cold weather, frigid air, and piles of snow, often means spending more time indoors, which reduces the number of natural outlets for movement and grounding.
3. Emotionally, this season invites reflection — sometimes more than feels comfortable.
Nothing screams planning and reflection like the months and weeks leading up to the new year. Old memories, unresolved feelings, or loneliness can surface more strongly this time of year.
4. Our connection to nature changes.
When I don’t get outside as much, I notice my mood shift. Nature can be one of the most powerful regulators of our nervous system.
How I Support Myself — And How You Can Support Yourself Too
Over time, I’ve learned to be more intentional about caring for my mind and body as the seasons change. Here are strategies I use personally and often share with clients:
1. Seek Light Wherever You Can
I try and get outside throughout the day (even for a few minutes), sit near windows, and open curtains early. Natural light helps regulate and become in tune with our bodies more than we often realize.
2. Honour Your Body’s Need for Routine
Regular sleep, meals, and gentle movement help regulate the nervous system. These rhythms remind your body that it’s safe, especially when they are done consistently.
3. Use Mind–Body Practices to Ground Yourself
Breathwork, stretching, body scanning, and mindfulness can help calm the stress response that often intensifies in winter. I use these tools to check in with myself and see how I am feeling throughout the day.
4. Stay Connected (Even When You Don’t Feel Like It – and No I Don’t Mean Through Social Media)
Reaching out to someone — even briefly — counteracts the isolation that SAD can bring.
You Don’t Have to Navigate This Season Alone
If you’ve been feeling more tired or withdrawn lately, know you’re responding naturally to real changes in your environment and body.
I’m here if you want to talk, explore coping strategies, or simply make sense of the emotional impact this time of year brings. Together, we can help you move through the season with more clarity, steadiness, and compassion for yourself.
I’m rooting for you,
Bailey