Taking Back Half the Year: Strategies to Move Through Winter with More Joy

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Every year, beginning around September, clients begin to talk about “the dread”… the dread of cold weather and the darkness that comes with it.

Here in Maryland, it can stay porch weather warm, at times, into November. So why, one might ask, are we sacrificing our happiness before we even have to dig out our sweaters?

Seasonal Affective Disorder (SAD) affects only 5% of adults in the United States, but 10%-20% of adults have a milder form of SAD, which can be significant enough to impact mood, family relationships, productivity at work, and healthcare costs. Women are four times more likely to be diagnosed with SAD than men.

Symptoms of SAD and its milder forms, often called “winter blues” or “seasonal depression,” include:

  • Fatigue and low energy

  • Depressed mood most of the day, nearly every day

  • Difficulty concentrating and loss of interest in typically enjoyed activities

  • Oversleeping (hypersomnia) and changes in appetite (craving carbohydrates like chips and cookies)

  • Weight gain

The good news is, there are proven strategies to help manage SAD, no matter the severity. These include:

  • Maximize exposure to natural light: bundle up and take a quick walk outside even when it’s cloudy; sit near windows with curtains open when indoors.

  • Light therapy: light boxes can be used to mimic natural sunlight. Use for 20-30 minutes each morning. You can find a variety of choices on amazon.com (read those reviews to see which one might be best for you!).

  • Exercise regularly: get the happy endorphins going …even when it’s cold, there are lots of ways to exercise indoors. Take advantage of online motivation with low impact, quick walking videos like this one. I also encourage you to brave the cold if conditions are safe – you get the benefit of light AND exercise in one punch!

  • Maintain social connections: Schedule zoom meetings, keep in touch with friends and family via email/text, and be intentional about calling someone 2-3 times per week. Don’t wait for people to call you!

  • Eat a healthy diet: We tend to crave “quick fix” foods more in winter – our brains want the chips and cookies that give us instant comfort, but this is followed by a blood sugar crash that worsens our mood and decreases energy. Instead, prioritize more sustainable mood boosting foods like omega-3 fatty acids (salmon, walnuts) and complex carbs (like oats and sweet potatoes).

  • Prioritize good quality sleep: keep a consistent sleep schedule and limit screen time an hour before bedtime to improve sleep quality.

  • Practice mindfulness: use an app like Headspace to learn how simple breathing exercises can promote an overall sense of peace and calm.

  • Start a gratitude journal: jotting down one simple thing you are grateful for each day (such as: “it may be cold, but I am grateful to have a warm bed to sleep in”) helps keep your focus on all that is good in your life.

  • Embrace the season: There is a Danish concept called “hygge (pronounced Hooga) mindset,” which involves slowing down, being present in the moment, and enjoying the pleasures that we can adopt in cold weather. Think fuzzy clothes, jigsaw puzzles, or curling up with a blanket to watch a favorite movie.

Which of these ideas resonate with you? I encourage you to pick one thing that seems most doable and commit to giving it a try each day this winter. I wish you a more joyful, energized winter – and remember, the spring will come again!