Shorter Days Got You Down? Coping with the Winter SAD

As the days get shorter, many of us notice our mood and energy dip. You’re not “just being lazy” – you may be feeling the effects of seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern, often fall/winter.

Common signs:

• Low mood, irritability, or numbness

• Fatigue or sleeping more than usual

• Craving carbs / changes in appetite

• Pulling back from friends or activities

• Trouble focusing or feeling hopeful

So no, it's not you – SAD is real, and it’s treatable. Here are a few evidence-based ways to manage it:

𝟭. 𝗟𝗶𝗴𝗵𝘁 & 𝗿𝗼𝘂𝘁𝗶𝗻𝗲

Morning outdoor light or a light box can help reset your body clock. Pair it with a consistent wake/sleep schedule.

𝟮. 𝗠𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆

Even gentle movement (a 10-minute walk, stretching, yoga) boosts mood and energy over time.

𝟯. 𝗦𝘁𝗮𝘆 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗲𝗱

Isolation makes SAD louder. Schedule low-pressure connection: a coffee date, a phone call, or a shared class.

𝟰. 𝗪𝗮𝗿𝗺𝘁𝗵 & 𝗻𝗼𝘂𝗿𝗶𝘀𝗵𝗺𝗲𝗻𝘁

Balanced meals, hydration, and cozy sensory comforts (warm showers, blankets, candles) support your nervous system.

𝟱. 𝗧𝗮𝗹𝗸 𝘁𝗼 𝘀𝗼𝗺𝗲𝗼𝗻𝗲

Therapy can help you track patterns, build coping tools, and treat underlying depression or anxiety. For some people, medication or vitamin D may be helpful – talk with your medical provider.

If winter feels heavy, you don’t have to carry it alone. Ever Human Therapy is here to support you with compassionate, evidence-based care.