You may notice that the shorter days and colder weather bring a change in your mood or energy level. When sunlight becomes limited, many people experience what’s known as Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern. While it’s common to feel a little “off” as the seasons shift, SAD can interfere with sleep, motivation, and overall well-being.
If this time of year tends to feel heavier for you, there are simple steps that can make a real difference.
- Get outside whenever possible
Even a short walk during daylight hours can help boost your mood and regulate your sleep cycle. Try spending at least 10 to 15 minutes outdoors each day.
- Bring more light into your space
Open blinds, sit near a sunny window, or consider using a light therapy box for 20 to 30 minutes in the morning. Light exposure helps reset your body’s internal clock and can reduce fatigue.
- Move your body regularly
Exercise releases endorphins that naturally improve mood and energy. Choose activities that feel good for your body, such as walking, stretching, yoga, or dancing to music you enjoy.
- Maintain a consistent sleep schedule
Try to go to bed and wake up at the same time each day, even on weekends. Quality sleep helps your mind and body adjust to seasonal changes.
- Connect with others
Reach out to friends, family, or coworkers, even if it’s just for a quick chat. Social connection is one of the best buffers against low mood during darker months.
- Eat for balance
Include foods rich in vitamin D, omega-3 fatty acids, and protein. Balanced meals and regular eating times can help stabilize energy levels and mood.
- Practice small moments of mindfulness
Mindfulness techniques like deep breathing, journaling, or simply noticing the beauty of the season can help you stay grounded and reduce stress.
- Make your environment cozy
Warm lighting, comforting scents, soft blankets, and calm music can lift your spirits. Creating a pleasant atmosphere can make your home or office feel like a place to recharge.
- Limit alcohol and screen time
Both can affect sleep quality and mood regulation. Try setting boundaries, such as screen-free evenings or swapping an extra drink for a warm tea or mocktail.
- Reach out for help when you need it
If you notice that sadness, tiredness, or loss of interest in daily activities is lasting more than a couple of weeks, reach out for support. Your Capital EAP benefits include confidential counseling and same-day supportive sessions to help you feel better and regain balance.
You’re not alone this season
SAD is more common than most people realize, and it’s treatable. Paying attention to small daily habits, getting support early, and staying connected can help you move through the colder months with more comfort and peace of mind. If you need support or want to schedule a counseling appointment, call 518-465-3813.
By, Lorraine LaRock, EAP Director