Woman with SAD looking out a car window at trees

Grace Rodulfo


For those impacted by Seasonal Affective Disorder (SAD), the winter blues can feel all-consuming.

It is common to feel less energised during the winter months, following the highs of the holiday season and the lack of sunlight. However, some people experience more severe symptoms.

Seasonal Affective Disorder is a form of depression that occurs in particular seasons or times of year, with winter being the most common, reports the NHS. If you experience winter fatigue, I encourage you to read on and implement these small habits that could help improve your mental health this winter. 

Vitamin D and Movement 

My mum refers to the winter months as ‘The kipper season’ which means a general slowing down of things. This helped to redefine my entire view of winter – I now see these months as a time to re-set, slow down and show up for myself with small acts of self-compassion. 

One way I do this is simply by moving my body outdoors. A 2023 study by the National Institute of Mental Health found that the reduced level of sunlight is the primary contributor to SAD – it interrupts the natural rhythms of the body and makes us feel sluggish. As sunlight is the main source of Vitamin D, those daily brisk walks help to boost mood and regulate serotonin levels. The NHS also recommend taking a daily Vitamin D supplement.

“Daily brisk walks help to boost mood and regulate serotonin levels”

For those affected by winter blues, it is easier said than done to upkeep the habit of daily exercise. My advice would be to spice up your walks. You could listen to a podcast or feel-good music, take your dog with you or ask a loved one to join. Having an incentive can be great, such as walking to a cute cafe and getting a sweet treat.

I also recommend adding a pop of colour to your outfits. For me, counteracting the dull weather with bright colours sparks joy!

Connect with others

A study by The National Library of Medicine found that SAD can cause individuals to isolate and socially withdraw themselves, intensifying depression. It is crucial to recognise this and take action to nourish our connections with loved ones during this time. Having a support system helps to combat disconnection by improving our sense of belonging and releasing endorphins.

It is important not to compare yourself to what you see online. You do not need a room full of people or extravagant dinner parties to feel whole. I find that a simple coffee meet-up or going on a nature walk with a friend is enough to fill my cup!

There are also alternative ways to find support such as joining social groups of shared interests: fitness groups, book clubs and volunteering.

“You can incorporate any creative outlet that aids emotional release”

If you are concerned about a loved one’s mental health, you can support them by being a good listener, inviting them to social activities and helping them find information about available services such as support groups or therapy.

If therapy or crisis helplines are not accessible, I recommend writing pen to paper in a journal – let out all your feelings and include things you are grateful for.

I love the cathartic nature of journaling, as it helps me to process difficult emotions and relieve stress. You can incorporate any creative outlet that aids emotional release such as crocheting, baking, or creative writing. 

Music 

Whilst I have always loved ‘sad indie’, I discipline myself during the winter months with how much I consume. As much as I love Phoebe Bridgers, listening to more upbeat music during the season helps with my overall mood.

Health & wellbeing advisor, Greg Aiello, reports that upbeat music can uplift mood and tackle sadness as it encourages feel-good chemicals. I recommend soul music, chilled R&B, and turning to frequency sounds and instrumentals.

Artists like Cleo Sol, Tems and Alice Phoebe Lou are perfect for healing and uplifting sounds. I would also recommend finding a podcast that you find mentally engaging and comforting. Personally, I love the Matcha Diaries, Polyester Podcast and BBC’s Desert Island Discs

Mindfulness

Chetna Suri, a writer for the Centre for Mindfulness, claims that mindfulness practices such as journaling, yoga and meditation are helpful for those with SAD. Dedicating yourself to a regular meditation practice helps to reduce anxiety and improve overall mood.

I believe these acts of self-prioritisation should be practiced especially during the winter, but also amidst happy times, as a way to show gratitude. For beginners in meditation and yoga, I recommend ‘Boho Beautiful’ on YouTube and listening to frequency healing sounds.

“Remember to be kind to yourself”

Focusing on breathing, thoughts and body sensations in the present moment helps tune out the inner monologue and distracts you from negative thought patterns.

I try to set aside just ten minutes every day to meditate. It serves as a reminder that I have an inner stillness I can turn to whenever I feel overwhelmed. If negative emotions still arise, I remind myself to think of my thoughts as clouds passing through the sky, to notice them and to let those thoughts drift by without attaching myself to them and getting caught up.

Establish A Routine

An article by the Sleep Foundation organisation states that incorporating a consistent sleep schedule alongside a morning and night-time routine is vital for a better quality of sleep and a sense of structure. A morning routine does not have to be extravagant. It can be as simple as waking up at roughly the same time every day, avoiding your phone as soon as you open your eyes and setting aside time for reading, journaling or simple morning stretches.

“Your days will only get brighter and warmer”

This sense of structure helps me to feel more in control of my mind. It is important to fuel your body throughout the day with food; starting with a healthy breakfast sets the tone. Scientists recommend the following eggs, fish, leafy greens, fruit and dark chocolate for SAD. A night-time routine can be as simple as running a bath, drinking herbal tea, lighting a candle and getting to bed a bit earlier every night. 

What I hope you take from this is to remember to be kind to yourself, express how you feel in some format and nourish your mind and body during these winter months. Show up for yourself in small ways and remember that from today, your days will only get brighter and warmer.

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Featured image courtesy of Abigail via Unsplash. No changes were made to this image. Image license found here.

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