Supporting Yourself Through Seasonal Affective Lows

As the days shorten and the light changes, many people notice a shift internally too. Seasonal Affective Disorder (SAD) goes beyond feeling a little “winter slump.” It can bring real challenges — lower mood, fatigue, irritability, oversleeping, increased cravings or emotional eating, pulling back socially, and difficulty finding motivation.

If this sounds familiar, you’re not alone. Your system is responding to very real environmental changes, and there are compassionate ways to support yourself through this season.

Instead of forcing yourself to “think positive” or push harder, this guide focuses on bottom-up support — practices that work through the body and nervous system. These strategies help create enough internal capacity so that emotional and cognitive tools can land more effectively.

Why Bottom-Up Approaches Matter

When energy dips and mood shifts, it’s common to feel stuck or disconnected. In those moments, talking yourself into feeling different often isn't enough — not because you’re failing, but because your nervous system needs to come online first.

Think of these practices as gently warming the system vs. trying to flip a switch.

Light as a Regulator

Light is a powerful biological input. It influences mood, hormones, and circadian rhythm.

Gentle nervous system practices:

• Step outside within the first hour of waking (even briefly)

• Use a 10,000-lux light therapy lamp in the morning

• Choose seating near windows during the day

• Pair morning light with gentle motion — a short walk, slow stretches, or even rocking

You're reminding the body, “It’s daytime, it’s safe to wake up.”

Rhythm & Routine That Feels Kind

The winter nervous system often craves predictability.

Rather than rigid structure, think soft rituals:

• Consistent morning wake time more days than not

• Dim lights & warm tones in the evening

• A calming evening “landing” routine: herbal tea, slow breathing, warm bath, soft music, weighted blanket

These signals help the body shift gears and regulate internal timing.

Movement That Meets You Where You Are

Winter can bring states of collapse, heaviness, or stillness that can feel hard to shift. Movement doesn’t need to be intense to be effective.

Try:

• Slow morning mobility or stretching

• Bundling up for a short walk

• Shaking or bouncing to discharge nervous system tension

• One-song dance breaks

• Contrast showers (warm → cool → warm)

Begin with the smallest possible step — motion, not perfection.

Nourish, Don’t Punish

Winter often calls for warmth and grounding — physiologically and emotionally.

Supportive nourishment ideas:

• Warm soups & stews

• Ginger, cinnamon, chai, herbal teas

• Omega-rich foods (salmon, walnuts, chia)

• Consider Vitamin D (check with your provider)

• Balanced meals to support blood-sugar steadiness

Allow comfort foods without shame — regulating the nervous system includes comfort.

Co-Regulation & Social Warmth

Winter can increase isolation, which can deepen SAD symptoms. Humans regulate through connection — even small, low-pressure interactions count.

Try:

• Scheduled cozy time with friends or loved ones

• Book clubs, group movement, crafting nights

• Eye contact + a brief chat with a barista or neighbour

• Time with pets or animals

Connection can be gentle and paced — you don't need to “be social,” just connected.

Rest Without Collapse

Stillness can feel nourishing — or overwhelming. If rest pulls you into shutdown, try rest with gentle sensory input:

• Weighted blanket, heating pad, or warm socks

• Humming or soft singing

• Rocking, slow swaying

• Hand over heart + belly breathing

• Soft self-touch or massage to arms/face

Aim for soothing, not numbing.

Make Winter Sensory-Supportive

Small sensory comforts can shift the emotional landscape:

• Warm lighting, candles, fairy lights

• Cozy textures (fleece, wool, faux fur)

• Aromatherapy (citrus uplift, lavender calm)

• Nature sounds or fireplace crackle

• Winter “comfort nook”: blanket + light + warm drink

Let your environment help regulate your nervous system.

A Gentle Reframe

SAD isn’t a personal failing — it’s a seasonal nervous system shift.

Instead of forcing energy that isn’t there, try asking:

“What would support my system right now?”

Winter isn’t something to fight — it’s something to move through with care.

And if you’re struggling, therapy, medication support, and somatic approaches can be incredibly helpful. You do not need to navigate this alone.