Slowly does it during the winter months
Understanding Seasonal Affective Disorder (SAD): how to support yourself during the winter months
As the days grow shorter and the cold sets in, many of us look forward to the cosy comforts of winter - the holidays, the soft glow of candles, and perhaps a slower pace.
However, for some, winter brings more than just a chill in the air; it can trigger a seasonal shift in mood and energy that feels hard to shake. If you've ever felt a sense of heaviness during the colder, greyer months, or found yourself struggling with feelings of isolation, sadness, or exhaustion as the season deepens, you may be experiencing Seasonal Affective Disorder (SAD).
How to avoid falling into a low mood in winter, and instead naturally embrace slowing down pace to turn inwards and reflect on a positive path ahead?
Winter depression: understanding the meaning and symptoms
Winter depression, or Seasonal Affective Disorder (SAD), is a form of depression that typically occurs in the winter months, often starting in late fall and continuing into early spring. It’s not just the “winter blues” or a temporary funk - it can be a debilitating condition that affects your daily life, your energy levels, and your emotional, physical, mental and spiritual well-being.
So, what exactly is SAD and what does it feel like? And what can you do about it? Let’s explore the symptoms and meaning of SAD together, and find a compassionate way through.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that tends to follow a seasonal pattern, affecting many people during the colder, darker months of the year. While the specific cause is still not fully understood, it is believed that a lack of sunlight plays a key role in triggering the condition. The body’s circadian rhythms, which are influenced by light, become disrupted during the shorter days of winter. This can lead to a drop in serotonin levels (the brain’s “feel-good” chemical) and an increase in melatonin (which makes us feel sleepy), both of which are linked to mood regulation.
SAD can also be influenced by other factors, including genetics, hormone imbalances, and previous mental health history. However, the common denominator is that as the days grow shorter, many people experience changes in mood, energy levels, and overall well-being.
Winter depression symptoms: how to recognize SAD?
The symptoms of Seasonal Affective Disorder often mirror those of depression, but they have a seasonal pattern. These symptoms can vary from person to person, but common ones include:
Low energy, lethargy and fatigue: Feeling tired even after a full night’s sleep and having trouble getting out of bed.
Changes in sleep patterns: Either sleeping excessively (hypersomnia) or experiencing insomnia.
Difficulty concentrating: Having trouble focusing at work, at home, or even on day-to-day tasks.
Increased irritability: Feeling more short-tempered or emotionally sensitive than usual.
Social withdrawal: Wanting to stay indoors and avoid social interactions. Not feeling the energy to be with others, not even friends whose company does bring energy during the lighter months of the year.
Loss of interest in activities: Losing pleasure in things that normally bring joy, such as hobbies, exercise, or spending time with loved ones.
Weight gain or overeating: Cravings for carbohydrate-rich foods, or putting on some pounds left, right and centre due to a lack of motivation to exercise (or even move much at all!).
“Empty” mood: For some SAD also comes with feelings of hopelessness, despair or worthlessness. Suicidal thoughts are not uncommon, and a general sense of listlessness and having tears well up easily without an ‘obvious’ cause.
If you find yourself experiencing a combination of these symptoms each year during the colder months, it may be a sign that you’re dealing with SAD, rather than just temporary winter fatigue.
I contributed to a thoughtful article in Breathe Magazine on SAD and the slower winter months.
Proudly Featured in Breathe Magazine
The talented Journalist Kate Orson invited me to contribute to her piece in Breathe Magazine, called “Slowly does it”.
The weather in the winter months invites us to stay at home, slow down and turn inwards. What are the benefits of doing so, but also how to avoid falling into a low mood, and suffering from the effects of SAD (Seasonal Affective Disorder) or even depression?
Click on the photos below of the article, and a pdf file opens to read the text in full.
A relatable story…
How it feels to live with Seasonal Affective Disorder
To better understand how SAD affects everyday life, let’s take a moment to imagine what it might feel like.
“You wake up to a dark room and can barely motivate yourself to get out of bed. Even though you slept for hours, you feel as though you didn’t rest at all. The greyness of the winter sky matches your mood - heavy, tired, and disconnected. The simple tasks of daily life, like getting dressed or making a cup of tea, feel daunting. When you do force yourself out of the house, you’re hit with the cold air and the lack of sunlight, the overcast sky, which only deepens your sense of fatigue. It feels like you’re wading through the day, waiting for the warmth and light of spring to return.
At work or home, you may find yourself withdrawing from friends or colleagues, feeling like you’re not able to keep up with your usual level of productivity or engagement. A sense of isolation may creep in. You know you should feel more energised, but it’s hard to summon that energy. Your body feels sluggish, your mind unmotivated. The holidays are supposed to be a time of joy, but you find it hard to get excited about them, and your usual hobbies seem dull. You may even notice yourself overeating or sleeping excessively, trying to self-soothe, but not quite feeling better.”
If this resonates, and you start dreading winters even before they have arrived, it's important to remember that you’re not alone. SAD is a very common condition, and there is support for you.
Below I’ll share some self-help tips for SAD, as always in my usual style of being practical and compassionate, for how to cope with winter depression and invite you to reach out for further support if you’d like some one-to-one accompaniment. You can request a free Discovery Call here, we’d love to hear from you:
Suggestions on how to look after yourself during the winter season
Practical & compassionate self-help tips for coping with SAD
Karin Peeters is a Life Coach & Psychotherapist. She has the following advice on dealing with the sometimes challenging feelings that can arise during the dark winter months. If you’re experiencing symptoms of Seasonal Affective Disorder, there are strategies that can help support you through the winter months. We have listed some thoughtful self-help tips here, of which some have a more pragmatic approach and others are of a more spiritual nature. May they bring you a sense of hope and possibilities.
Start by being OK with not being OK
Stop beating yourself up for whatever might be happening for you. It’s OK to find winter really hard. Be kind to yourself and develop an open, curious attitude instead. Whenever a thought or feeling pops up, suspend judgement. As if you are your own best friend, who just wants you to be happy. Allow it to be. Don’t push it away or tell yourself it’s wrong, nonsense, spoiled or too much. Once you befriend your ‘negative’, intrusive thoughts, you can begin to uncover their deeper message.
Light therapy
The ‘fake sunshine’ lifts your mood (by increasing serotonin levels) and resets your internal body clock (which helps with sleep). It’s important to note that light therapy is most effective when used consistently and early in the day. For many who suffer from SAD, mimicking natural light does seem to make a difference.
Let’s get out there - Increase natural light exposure
Increase your exposure to natural light. When you wake up and it’s light outside, immediately pull open those curtains. And try to get out for a walk every day. Even on overcast days, natural light can help regulate your body’s internal clock and elevate your mood. If you feel too low to get out of the house, try and sit by a window. Taking a Vitamin D supplement is also something you might like to consider.
Let’s get moving - exercise regularly
It can feel so hard to get up and get going from a place of stagnancy and lethargy. It can feel counter-intuitive and the absolute opposite of self-care to drag yourself to a gym and exercise. And yet, it does help. I personally, taken totally by surprise, happen to love cold-water swimming. It's been a great source of happy hormones. But softer indoor activities work too, like Yoga Nidra (sleep yoga), Pilates or dancing (I highly recommend 5Rhythms dancing).
Getting enough winks - prioritise sleep
Poor sleep can exacerbate the symptoms of SAD, so it’s important to prioritise good sleep. I find this one a tricky one to mention, as everyone knows how important sleep is. And I have never met anyone who is happy with their insomniac nights and has not already tried most of the foundational sleep hygiene advice that's out there. So if you're a dreadful sleeper, especially in the winter months, I send you my love. Cognitive Behaviour Therapy for Insomnia (CBT-I) can be a godsend and is at the time of writing available via the NHS in the UK. We'd love to support you too, and to see what is the hidden message underneath the sleepless nights. Feel free to reach out for a free Discovery Call.
Mindfulness and Meditation
Mindfulness practices such as meditation, deep breathing, or journaling can help reduce stress and improve mental clarity. Even just 10-15 minutes a day of focused breathing can help calm the nervous system and increase resilience in the face of stress. Mindfulness practices help you be more present and reduce negative thought patterns.
Try this simple yet profound Mindfulness Exercise: Focus your awareness on your breath, notice the falling and rising of your chest and belly, and breathe in and out through your nose (if possible). Do this three times, and which each out-breath, allow yourself to relax just a tiny bit more. Be aware of your emotions, they might seem to get stronger at first, witness them with a soft presence, continuing to breathe gently. As everything in the universe is impermanent, so are your feelings. They will eventually calm down and settle. Breathe unconditional loving kindness to yourself, saying to yourself “I wish you happiness”.
If you’d like more inspiration on cultivating a spiritual practice, (especially for busy people), click here:
Like journaling prompts to overcome negative thought patters (especially that stubborn inner critic), click here:
Create a safe space to start listening to your deeper Self
When the cold snap is firmly present we are entering that real time of wintering, a time when nature calls us to slow down a little, to turn inwards, to restore in preparation for the next spring. I’m inviting you to find a little more ‘soul’ during this time of wintering. Allow yourself a sanctuary in whatever way suits you. Go for a walk in nature. Gaze into the distance at your favourite coffee place. Run in the rain. Talk with someone who has your happiness at heart. Write. Dance. Draw. Compose a piece of music. Take photographs representing how you feel. Everything is allowed. By taking a pause and doing something that makes your soul feel alive, you’ll tune into a deeper source of wisdom inside of yourself. You might suddenly remember your dreams, have a burst of inspiration, or connect more clearly with your intuition. Let it be a gentle adventure, with plenty of breaks for rest.
Enjoy a retreat at home
Taking time for yourself can be a beautifully nourishing opportunity. We may not have the space, or honestly the financial capacity, to escape away for winter sun on an island retreat, but we absolutely can create a restorative space for ourselves with just a little thought and preparation.
Why not carve out some time to take a mini-retreat at home this winter, give yourself a (half) day or even a weekend. Clear your diary, switch off your phone, create a warm, comfortable space for yourself, add in some nourishing food, some time to walk in nature, perhaps your favourite soothing playlist. Buy a pretty journal, light a candle and join me in the inspiring, creative journey to Find Your Path, so you can begin to feel more inspirated with a clear path forward.
Embrace the Quiet
Just as the trees "rest," consider what it might feel like to let go of the usual rush and allow yourself more space for rest. Give yourself permission to not be constantly productive. Rest isn't a luxury - it's essential for growth.
Nourish Your Body & Mind
Just as the earth nourishes the roots of the trees in winter, how can you nourish yourself more deeply? Consider foods that warm and ground you, like root vegetables, hearty soups, or herbal teas. Winter can make us crave comfort fast-foods, but nourishing your body with healthy meals is important for managing SAD. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods that are high in omega-3 fatty acids have been shown to help boost serotonin levels. A nourishing diet is a powerful way to reset and replenish.
Reflect & Set Intentions
The winter months can be a great time for introspection. Take time to reflect on your year so far - what has been working for you? What could use more attention or release? You don’t need to have all the answers, but allowing yourself a bit of space to pause and check in with yourself can provide clarity for the months ahead.
Create Small Rituals
Small, intentional rituals can help ground you in the present moment. Whether it’s lighting a candle to symbolize inner light during the long nights, journaling by the fire, or taking a quiet walk in nature, these simple acts can help you stay connected to yourself and the rhythms of nature. I even went to a candle making workshop recently with a friend! We heated coconut and rapeseed oil wax (no nasty paraffins!), learned to work with pipets to use the right quantities of essential oils, and made our very own scented candles. It was such a joy.
Find Beauty in Simplicity
The trees may look bare, but they are still beautiful in their simplicity. The stillness of winter offers us a chance to appreciate the quiet, simple things around us - the warmth of a cup of tea, the crisp air, the beauty of a snowy landscape. Take time to notice these small moments of peace.
Getting the right type of support
Winter is naturally a time for turning inward, reflecting and slowing down. My Coaching & Therapy clients mention they are curious about going on an inward journey. To use the darker winter months to press the pause button and connect with what is going on deep inside. It’s exciting, yet a little daunting for many of them. All wonder with a bit of apprehension as to what might come up, and if they end up feeling worse.
Knowledge of the right tools and techniques on how to turn inwards are crucial. It's like having a travel guide on this Inner Journey to make sure personal reflection doesn’t result in spiralling down and feeling more depressed, but instead becomes a valuable journey of self-discovery, leading to more hope, confidence, ease and joy.
fertile ground for new opportunities
Avoid or overcome winter depression by getting the right support
Winter is a time of transformation. The same applies to ourselves. It's the death of the old, before the birth of the new. We might feel that the version of ourselves that we know so well no longer applies, but how our life will look instead is not yet fully known.
It’s called the void in psychotherapy. It can feel like a scary place to be. But it is also the fertile ground for new opportunities.
It might seem easier to ignore our inner world by killing time behind screens. But avoidance strategies don't bring the happiness we are craving for. Instead of numbing or avoiding our feelings, we are invited to call on our courage.
Turn inwards this winter towards a deeper truth and awaken to a more meaningful, fulfilling way of living.
The wisdom of winter: wintering by Katherine May
In her beautiful book “Wintering: The Power of Rest and Retreat in Difficult Times”, author Katherine May offers a powerful reflection on the ways in which we can find healing and growth during the colder months. In the book, she explores how winter, despite its challenges, can be a time of rest, renewal, and introspection. May writes:
"Winter is not the death of the year, but a season of quiet, where the things we cannot see - roots, seeds, the depth of our heart’s desires - are quietly taking form."
These words are a beautiful reminder that, just like the trees and plants that lie dormant in winter, our bodies and minds may also be quietly processing and restoring themselves during this time. In the face of SAD, we can learn to lean into the stillness of the season, allowing space for rest, self-compassion, and renewal. It’s not about "pushing through" or pretending everything is fine; it’s about embracing the quiet and giving yourself permission to rest and heal.
“If the plant does not become dormant in the winter, it cannot be reborn in the spring."
Thich Nhat Hanh
Embrace the winter with compassion
If you do find yourself struggling through this winter season please remember you are not alone. It is possible to make small changes and feel better but it’s so essential to approach yourself with large doses of compassion as you move through each day. Whenever you can manage to prioritise your well-being, notice your accomplishments and whenever you need to rest allow yourself the space.
With much love on the journey, Karin xx
