Have you ever noticed your energy, motivation, or mood changing with the seasons? You’re not alone. Shorter days, changes in routines, sleep, activity, and social connection can all affect how we feel during the winter months.
For some people, these changes can become more serious. About 5% of U.S. adults experience Seasonal Affective Disorder (SAD), a type of depression with a seasonal pattern. Symptoms can include sadness, low energy, changes in sleep or appetite, difficulty concentrating, loss of interest, withdrawing from others, or feelings of hopelessness.
If these symptoms are persistent, return each year, or begin interfering with your daily life, consider reaching out to a mental health professional. And remember, you don’t have to wait until things feel overwhelming to ask for help. If you’ve struggled during seasonal changes before, getting support early can make a difference.
If you’re thinking, “Okay, but what can I actually do?” Don’t worry, I’ve got you! Here are 6 practical ways to protect your mental health this winter:
- Get outside during daylight
Two major causes of SAD are changes to hormones due to circadian rhythm shifts and vitamin D deficiency. A short walk can provide an opportunity for natural light and movement. You can also try light therapy using special lamps.
- Keep a consistent sleep schedule
Less sunlight during the winter is thought to create a surplus of melatonin in the body, causing one to feel more sluggish and fatigued. You can combat this by sticking to waking up and going to sleep at the same time each day. Remember to aim for consistency rather than perfection.
- Build movement into your day
During exercise, the body releases endorphins, which are hormones that help relieve pain and improve mood. Other mood boosting chemicals such as dopamine and serotonin are also released, contributing to feelings of happiness and well-being. Remember to pick something you enjoy and keep it simple. Playing with your kids outside or window shopping at a brisk walk for 20 minutes each day meets the recommended exercise guidelines.
- Maintain social connection
People become naturally more isolated during the winter months causing them to feel disconnected and lonely. To combat this, schedule connection times on your calendar each month instead of waiting until you “feel like it.” Winter is also a good time to consider taking an indoor exercise class and killing two birds with one stone.
Hannah Hitchcock, Spence Counseling Center
Spence Counseling Center provides Christ-centered counseling services that integrate Biblical truth with professional therapeutic practices. With a team of experienced counselors, we help individuals, couples, and families find healing, hope, and growth through faith-based guidance. Our mission is to walk alongside clients as they align their hearts and minds with God’s Word, fostering lasting emotional, spiritual, and relational health. Wherever you may be in life’s journey, we are committed to helping you find strength, knowledge, and the skills to break the patterns that damage relationships and cause emotional pain. We help hurting people find genuine healing.