I stare out of the double window at the brown grass, the stark tree naked of its foliage, all framed by a muted gray sky. It all looks bleak. It is cold. Seasonal affective disorder (SAD) has arrived.
I literally feel the energy leaching out of my bones. I am one foot off the precipice of depression. The irony doesn’t escape me as I sit down to write this post about my plan for keeping SAD at bay. The word “bay” is defined as “the position of one checked,” insinuating that SAD can and should be held off, put in place and kept there.
I wasn’t diagnosed with seasonal affective disorder until a little over ten years ago after my therapist noticed my depression resurfaced around the same time every year. Since then, I keep trying to manage it with strategies I have heard from podcasts, posts similar to the one I’m writing, and advice from friends and family. I try practically everything, going into every fall season feeling good, certain that I have the list of strategies that will keep SAD in check and stop me from feeling like crap every winter. So far, I have been wrong each and every year.
I’ve heard that sitting in front of a light box will help. I’ve tried it. It hasn’t worked. I abhor fluorescent lighting (one of the reasons I struggle to work in a traditional office environment) and my body has the same revolting response to my lightbox. It’s fake and my body knows it.
I’ve heard that getting outside, no matter the weather, will help. Since I’ve been forced to do that every single day, thanks to my English Staffy pup, I can say that being outside when the sun can’t break through the clouds seems to make me notice the weather more, depressing me further. Aside from my mental anguish, my knees and fingers are frozen and most frustratingly, my glasses keep fogging up and I can’t see.
I’ve been told to dress more warmly but I hate wearing heavy clothes. They literally and figuratively weigh me down. Why is wool so itchy?
Winter is the season when nature rests. The leaves falling from the tree allow it to rejuvenate, getting ready to burst forth in the spring. The earth lies fallow, replenishing its nutrients so that it can produce a bumper crop of food and resources for the creatures (humans included) that need it. Only we humans in our infinite wisdom decided winter will be our busiest season with a sprint to finish end-of-year goals and intentions, a rash of holiday festivities and social gatherings, and the fresh start of a New Year where we all must try to do everything at once.
Perhaps I have been going about it all wrong, aiming for something that is not possible? Nor should it be. I will never achieve the mid-to-late summer happiness and energy; yes, it often takes that long for me to feel great only to be plunged into the throes of SAD again. I have to face reality and figure out what does work, even if only for a short period of time.
Dipping in and out of the work of Matt Haig, including his The Comfort Book and Reasons to Stay Alive always helps. “Depression lies,” he says.
Christmas lights work. I keep my live Christmas tree up until it begins to look as brown as everything outside, dropping dead pine needles on the floor if someone dares walks past it.
Moving my body to the point of serious exertion and actual sweating does seem to help, at least for about an hour after I have completed the activity.
Drinking copious amounts of hot beverages warms me up on the inside, if not the out.
Listening to my favorite music is energizing, at least while I am listening to it.
If I can muster up the energy, completing organizating projects around the house is very satisfying.
This winter, it really is about slowing down (as nature intended) and finding the moments of reprieve where they can be had. Spotting the red cardinal in the bush (a jolt of color in the midst of the brown and gray). A hot shower after the chilling walks with Puffin. Walking Puffin in the early morning and evening, in tune with the sunrise and sunsets which most days produce interesting colors in the sky. Twice-a-week sessions with my personal trainer. Replaying the Hans Zimmer Live album on blast in my noise-cancelling AirPods (did I just hear a french horn I’ve never heard before?). Curating my library in anticipation of the built-ins I hope to get later this year. Join Us for Journaling sessions in MMD Book Club, the motivation and push I need to sit and read a good book for an hour. Anticipating Anne’s annual What’s saving my life right now? post and reading all of your wonderful comments to find things to add to my list.
I’d appreciate it if you shared some of your moments of reprieve in the comments below.
Do you deal with SAD? What gets you through these winter months? Please share in the comments.
P.S. The books I reach for during SAD season, 3 books to help you understand and manage anxiety, and It’s 17 degrees. Let’s go to the park.
About the author
Shannan Malone is our MMD Cohost and What Should I Read Next? Patreon Community Manager. Her go-to genre depends on her mood! You can find Shannan on Instagram @shannanenjoyslife.
50 comments
I went north for college and I have awful SAD. It was not ideal. But my city had a lovely botanic garden with a greenhouse and I used to bring my homework and sit on a bench in the greenhouse for the afternoon and work. No matter how awful the weather is outside, the air in the greenhouse felt tropical and it was amazing.
Now, thanks to remote work, I’m generally able to travel for the winter and I just skip it altogether.
My sister got me a gift year-long membership to our Botanical Gardens so I’m looking forward to see how that impacts my seasonal depression. Thank you for commenting.
I love this idea! I’m going to try to book a visit to the Spheres in downtown Seattle. I’ve loved visiting the warm, tropical greenhouse environment in the past but hadn’t thought to make a point of going in winter.
Shannan I hate that you are suffering. I read this yesterday—the thought of decorating for new years and transforming the Christmas tree into a new years tree—obviously it wouldn’t be ideal for your real tree, but maybe it will spark an idea for next year. https://www.momfessionals.com/2026/01/new-years-eve-and-new-years-tree.html
Hello AA. Thank you for sharing. I did string some fairy lights around my window this year for the first time and I am liking it a lot. I have been thinking about trying to figure out a way to put up some February “love” decor. Besides Valentine’s Day, February includes my wedding anniversary. Thanks for sharing again.
I’m sorry that you struggle with SAD, Shannan. We moved from AZ to TN 20 years ago, and the winters here are grey and wet, with an occasional sunny day to brighten things up. All in all though, I’d rather experience a TN winter than an AZ summer…
As a suggestion, a friend I know keeps a “Christmas” tree up in her living room basically all year – artificial, of course. She decorates it for Valentine’s Day, Easter/Spring, Summer (with a July 4th theme), Fall, and then Christmas. Perhaps keeping a tree up January through March might help? Looking forward to seeing the comments and hints from this wonderful community.
Thanks Adrienne. I strung up some fairy lights around my window and I like it. Thank you for commenting.
Shannan, I struggle with this, too. It can be challenging for sure especially for those in the North. I haven’t found too much that helps either. One thing that I have enjoyed a bit is just creating a cozy atmosphere, keeping my bedtime routine, lighting candles at night, I think its not the light itself but the comfort and sensory pleasure of the smell. And I’ve been trying to get in my steps each day which has helped some. Hope you can find more things that work well for you and some comforting reads for this season. I’d love to know what books you tend to gravitate toward during the winter months. For me I do try to keep my reads a bit lighter than in the other seasons, cozy mysteries are often on the menu.
Hello Julia. Thank you for commenting. I do try to be particular about my reads during this time and this winter, I am paying particular attention to my bedtime routine. I discuss my reads here: https://modernmrsdarcy.com/the-books-i-reach-for-during-sad-season/
The best to you this season.
* Basking in the sun in the car at the beach
* House-hushing
* Flinging open a window
* Getting together with your people
* Sharing home-cooked food
* Anticipating the arrival of a special someone
* Taking snapshots of daily joys
https://lindastoll.substack.com/p/whats-saving-my-deep-mid-winter-life
Thanks for sharing, Linda.
The Christmas tree really does help. Sometimes I leave it up until March. That’s what I’ve learned – give myself the grace to do what feels good. What brings comfort. and acceptance that this is a low season, where we are meant to rest, hibernate. giving myself grace if I don’t feel like doing much except burrowing. Making music helps. Even if you’re not a musician sing along with what you’re listening to. it’s a beautiful release. regular therapy sessions whether I need it or not. Time with animals – play and rest with them – is also healing.
You’re not alone. <3
The fall after a particularly difficult winter, my PCP noticed my Vitamin D and B12 level were really low. He asked how my winter had been…not great. It took months for them to get back up but in the years since I focus on both supplements in the fall/early winter so my deficit is not huge come January. In my case, depleted Vitamin D and B12 can mirror the blues to varying degrees.
I was just getting ready to say adding extra vitamin D has been helpful for me this winter. I learned I need to take it in the morning because it affects my sleep if I take it in the evening. Sleep is important for me in all seasons! I think you’re in Alabama (so am I). I’m enjoying these mild days we’re having. I try to sit out in the sunshine or walk at the park or something on those days. It sounds like you’re doing the good work of doing the things you know to do to help yourself through a difficult season. Hang in there! Before we know it, the redbuds, daffodils, and dogwoods will be blooming!
Laura, thank you so much for mentioning taking the D in the morning. I was just diagnosed with low Vit D and will be starting it tomorrow. I definitely will be taking it in the morning, thank you for the hot tip!
I was going to mention vitamin D as well. My doctor found I was low, and I started noticing a difference in my mood within two weeks of starting to take it. (I was already taking b12.)
Make sure you are taking your vitamin D correctly. Have your levels tested. Some people only need 1000 per day, others need 3000 or even 5000. Also, check with your doctor about balancing it with other vitamins – some recommend taking a D/Magnesium/K supplement because they work together.
Hello All. I do take a vitamin D supplement. But I have to say, I probably could be more judicious about it. I usually start in late December. So the idea of taking it earlier is something to consider. Thank you for that note.
This is me! I discovered a few years ago that taking a vitamin D and vitamin B12 supplement significantly decreased my SAD symptoms.
I know it’s odd, but I purchased a bird feeder last winter and it has helped me tremendously! I have an area set up that is bird friendly and away from my pets, but also near a window. I love to sit with my warm beverage and watch the birds come and go throughout the day. There is something uplifting knowing that you are helping provide nourishment during a time that is typically hard for them to find food. I got the Merlin Bird ID app and have become a bird nerd keeping track of all the types that visit my little feeder. I highly recommend going to a Wild Birds Unlimited store – they are so helpful getting the equipment best suited to your space, and they have great options for birdseed based on what birds you would like to attract.
I love this, Elizabeth. Thank you for sharing.
Me, too! I love watching the birds, especially the woodpeckers and cardinals. I have suet feeders as well.
I don’t know if you take medication, but my doctor has me take a booster once SAD sets in. Usually starts around September for me. That is a big help. I know meds are not for everyone! I try to focus on self care and doing things that make me happy – reading, puzzles, and other hobbies, – when I have the free time.
Last fall my doctor prescribed me Vitamin D, and wow did it make a difference through the winter. I took it every day through the darkest months, cut back to every other day in the spring, stopped entirely for the summer, and started back up with it every day this fall, and so far this is the best I’ve ever felt going into January.
Last winter my husband and I also took up cross-country skiing. I fall–a lot!–but on sunny, snowy days there’s nothing more therapeutic. I have friends who say the same thing about snowshoeing. My daughters have started skating lessons (specifically for ages 16+, so they aren’t the only teenagers with a bunch of 6-9yos!) just for fun, and that’s been bringing them a lot of joy. A woman at my church has organized line dancing lessons throughout the winter as a way for people to get out and get casually active and social throughout these months. We also do occasional game nights with friends, and once a week we have a small group who gathers at our house with everyone bringing part of the meal and we sit and share our lives with each other.
The challenge is real, and the solutions vary for every person! I hope you are able to find something in all these comments that works for you.
Daffodils. Around here, early January is when I notice the daffodils leaves starting to poke through the ground. Watching that green get taller, despite the gray, reminds me that spring and warmth will return. I can’t trust my brain that says it will never get better but I can trust the daffodils.
I’m so sorry you’re suffering with SAD, my heart goes out to you. I mentioned this in your similar post from last year, but I have the reverse, summer SAD. I grew up in Northern California and I’m used to hot sunny summers but I’ve lived in SoCal for 30 years, and our San Diego “summers” are gray from May until July. This year I’m reading and working through both “The Wheel of the Year: An Illustrated Guide to Nature’s Rhythms” and “ The Rewilding Yearbook: A 12-month journey to discover the wild within you” to try to connect deeper to the natural seasons and not what my external cues are. I’ll let you know how it goes come May. Hugs.
I have heard of this phenomena; a friend also has it. My brain can’t process it. LOL
I work from home and struggle every day, regardless of the season. Some days I know I need to get outside but am just too depressed to even get dressed to do so. This post and its comments have helped me very much and I hope you incorporate some of these tips in the upcoming year. Like finding a time, every day, to get outside and walk, seeing my friends more and maybe adding a new hobby this year. If nothing else, it helps knowing I’m not alone, in fact, I think most people are affected in one way or another. In some ways, I am intrigued by hygge living and ‘wintering’. I’d like to be able to incorporate those elements into my life where I actually embrace the season instead of just trying to get through it. Thanks for such a transparent post.
You’re welcome Leigh. Thanks for sharing.
I didn’t realize you were based in AL. I was going to suggest skiing! We got a ski pass and it has helped my emotional state in the winter so much.
The other thing that has helped me a lot is … my daughter! She *loves* winter. SHe loves cozy vibes and indoorsy activities and she has really helped me appreciate (“love” is still too strong a word for me here) winter. Does your son like winter? Lean into that if you can. I’m sorry this season is so rough on you (& many others). I’m in my late 40s now and I hated it for a long time and it’s been a nice surprise to have grown to like it more now that I’m older.
Hi Shannan.
I echo the advice to check your vitamin levels, particularly D3.
It helps me also to eat more citrus.
For me, doing something in a new way for winter that brings me joy during the summer is a pro move. For me that’s gardening so I try to find a local Orangerie or tropical indoor garden or butterfly garden and visit it, I also think if you can find a nursery that focuses on tropical plants that can be a real boost to the spirit. Yesterday, I just brought home a few new exotic plants to enjoy. They may be my next victims, but that’s all right. It’s all in the name of getting through Winter right?
The next tip is very broad, but it follows the same pattern and does seem to make a difference for me. I’m more energized when I find ways to putter around my house or office that are still indoors but help me from sitting/ feeling sluggish too often. Because then, when I do sit for a read or to watch a show, or to answer emails, etc., it feels like a needed break and not a prison. This year, I am re-organizing some spaces in my home and at work, I open a window for fresh air and to hear birds outside. In years past I’ve explored a new stretching app and visiting spaces in my home that I rarely spend time in for a new mindset. One year, I got into a dance fitness routine. This was during the pandemic, and the instructor I found was nothing short of human sunshine.
I hope this has been helpful and I wish you the best. I appreciate the work you do here so much. Thanks for the thought provoking read. It was very relatable.
Shelley, this winter, I am leaning into puttering around my house working on mini projects. I love the feeling when I have gotten something done. Thanks for suggesting.
I just want to say thank you for this vulnerable post! I deal much more with hormone-fueled mood swings than weather (esp since I live where it is warm all year so I actually dread the summer) but honestly people are rarely so real in writing about these things.
For me, continuing to recognize that the external factors REALLY DO have a major impact helps a lot. So I think this kind of reflection itself hopefully has at least some therapeutic value!
You are welcome, SHU. Thank you for sharing.
I have the opposite ofSAD, whatever that is. I live in north central Texas, where it was 85 on Christmas Day. I long for cold weather and a possibility of snow like we used to have. Endless sunny days can be a little sad, too.
I’m so sorry you’re dealing with this! I have had SAD since my teen years, although it took me a very long time to figure it out and fully treat it. After trying everything else, I added a small dose of Prozac (fluoxetine) on top of all other coping/management techniques. It helps!! I wrote about my experience for Woman’s Day years ago. Good luck!! https://www.womansday.com/health-fitness/wellness/a52662/seasonal-affective-disorder/
Thanks for sharing, Sharon.
Shannan, I am right there with you… I try to keep more lights on even when I’m not in the room. I also have great smelling candles around, terrific tea, dark chocolate. I also make sure I’m exercising. And, I try not to be hard on myself. I know this time will pass (but I also don’t want to “wish time away”). I agree with you on the scratchy fabrics. I have found that if I wear a thin thermal tshirt under whatever I’m wearing, I feel warm. Also, I’m reading/listening to some wonderful winter-themed books. Finally listening to Rosamunde Pilcher’s Winter Solstice which is really making me feel happy. Sending hugs!
Thank you for this post and thank you to all the thoughtful commenters. This year SAD has been more of an issue for me, and I appreciated all the suggestions. Not giving in to sitting too much, even on indoor days, helps me. I also do an online exercise class with an enthusiastic instructor two days a week and completing a session always makes me feel better. I am going to incorporate some of the other suggestions into my routine as well.
Shannan, thank you for always being so open and honest about what you are going through. My tip echoes others in the responses about the salutary effects of music on the psyche. You don’t have to sing “beautifully” to get the benefits. It’s kinda magical the way it works. I keep Pandora favorites on to hum or sing with most of the time. Wishing you a less SAD winter!
I also struggle with this and just finished reading “How to Winter” and really loved it. Lots of good tips and helps with changing your mindset.
I grew up in MN and have dealt with SAD for decades. Some things that have helped: getting outside for at least 10 mins, no matter the weather, but especially when the sun is out; having seasonal hobbies (I only embroider and do puzzles in the winter months); making cozy spots in our home; drinking tea; scheduling things to look forward to.
Thank you for sharing your experience, Shannan. I had SAD when I was in school in the Adirondacks and for awhile after moving back home to Maryland. I haven’t had it in many years at this point but some of the things that helped were:
– decorating for winter specifically
– citrus in season, like a little package of sunshine 🙂
– spending time outside, turning my face to the sun when it is out
– noticing the natural world both on a walk and from my window including watching the birds at my feeders and looking at the dark outline of the tree branches against the evening sky
– appreciating the winter moon and stars, which are easier to see at this time of year (no haze)
– candlelit dinners, fairy lights around my bookcase in the living room
– hot tea, soup, baking
and curling up in bed after a long, hot shower
I hope you find some relief soon.
Hello Kate,
I love your idea of the fresh citrus. Generally, I struggle with picking citrus; I can never tell when it’s ready but I should give it a go. Any tips on selecting fresh citrus would be helpful. Thank you for sharing.
Hi Shannan – I have SAD but in the summer! I think because I don’t mind going outside when it’s cold but the humidity of the summer really takes it out of me. I have a Keep note called “When blue” that I print and put on the fridge in the summer. It’s a reminder of the what to do when I’m blue (because I forget when I’m SAD). Of course, I forget to check the list, so I need to solve for that.
One thing that really works is to schedule dates with friends weeks in advance and not when I realize I need to see my friends, because by then I don’t have the energy. We go downtown, get our coffees (or whatever) and catch up while walking from one end to the other and back. If it’s cool, we walk on the sunny side; hot, we walk on the shady side. We like that it gets us outside and active rather than sitting and eating lunch.
Jen, I’m trying to be better about scheduling time with friends. A lot of my friends are virtual so it feels kind of dumb to ask for virtual meetups but I need to get over that. Thank you for sharing.
Thank you for sharing. I found reasons to leave my house and do something exhilarating with others – I joined a choir! Once a week I head out for an evening practice. This happens to be on a Monday so it conveniently gets my week off to an energizing endorphin infused start.
Midweek on Wednesdays my husband and I were introduced to a weekly free concert at a church 20 minutes from our home. The quality of performances coupled with excellent acoustics and a cozy environment (it’s a very small church) have been the perfect mid-week pick-me-up.
I made myself head back to our piano for 15-20 minutes of playing every other day, this time using a book that includes theory, something I never learned.
And, finally, making myself walk 3 times a day. To improve my getting out in the evening I bought a reflective sash for safety.
Thanks for sharing this Shannan! I also have SAD and have similar strategies to the other commenters (vitD and B12, moving my body, happy lamp, reading lighter works). I try to remind myself that having slower periods is fine and normal and it’s “only” our productivity focused culture that tells we need to go 100% all the time. I try to give myself permission to go outside anytime I see a peek of blue sky! I also went for a consult with a sleep clinic a couple of years ago and was surprised to learn that I needed to start my prevention and coping strategies in late August (based on the daylight hours where I live). Starting earlier has helped, but I still run out of energy by the time my work day is over. At least I know why know 🙂
Planning trips has helped me a lot this winter! We won’t necessarily go on all the trips I plan, but it’s been fun for me to plan them and learn about different places in the process. So far this winter I have planned a trip to Key West to see Judy Blume’s bookstore, Nantucket because I am a Hilderbabe!, NYC to see the Macy’s parade, a Grand Canyon trip, a trip to California to see the huge sequoias, and a cruise! It helps me maybe it will help someone else!
I hate you’re dealing with this. This is actually my favorite time of year. I love cold weather and longer nights. I’m the complete opposite of you. 😂 I absolutely HATE spring and summer. I don’t like to be hot as it drains all my energy away, and usually means I have to shower at least twice a day if I leave the house. I’m in Texas so summer feels like molten lava most of the time. I also have MS, which gets worse in the heat. I do suffer from depressive disorder, OCD and severe anxiety though. Do what you can, when you can. Enjoy small triumphs. Our bodies natural circadian rhythms also change during the winter, as if we know intrinsically that it’s time for us, like the rest of nature to slow down and rest.
Try to avoid putting excessive weight on yourself surrounding the new year. I don’t set resolutions and I try to avoid the mindset that I have to overhaul my life to begin a new year as a new person. The only goal I set is my Goodreads goal, and it’s always set to 1, even though I generally read 90-120 books a year.
I do agree with others about getting your vitamin levels checked. Maybe also look into having your hormone levels checked. Instead of a real Christmas tree, maybe try a fake one that won’t die, which makes you spiral, and then you can keep it bright and cheerful for longer. Reread favorites, watch comfort movies. In short, do all the things that make you happy when it’s warm. Look into soft clothes and layers instead of heavy wool. Schedule a vacation to a warmer place. Cruises are great in the winter. Visit a nearby national park for a hike. The world is still beautiful, even when it’s at rest. Above all else, avoid the infinite scroll. Limit the amount of news you consume to the smallest amount you can handle and don’t doomscroll. Watch things that make you laugh or smile, like cooking videos, animal videos, or anything else you like. Keep your music going. Surround yourself with external manifestations of joy and some of that will seep into your internal self. 😊
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