Overcoming the Winter Blues: Tips for Managing Seasonal Affective Disorder (SAD)

If you're like me, you dream about the longer days as we move through the darkest parts of the year. As I write this in February, I take delight in noticing that 5pm is no longer dark. The lingering daylight feels like a small promise of hope. If you struggle with Seasonal Affective Disorder (SAD) each winter, the increasing daylight at this time of year may bring some relief. I still don’t fully understand why some winters feel harder than others, but I’ve made a few adjustments that have helped ease the intensity of the struggle during these short daylight days.

One easy action is to just get outside and get some day light. This is especially effective in the morning. Daylight helps boost your Vitamin D levels, which can improve mood and energy. Being outside is put simply, a great way to prepare for the day. Have a quick walk, take yourself out or walk the dog. Just get moving.

☀️ How much light do you need?

• If it’s sunny, 10 minutes is enough.

• If it’s cloudy, aim for 20 minutes.

Another common action is using a SAD lamp. These lamps help mimic the sun and daylight and help regulate our circadian rhythms, which can be disrupted in the darker months. Using a SAD lamp is a simple action. It helps boost your serotonin levels, so a great mood booster as well as being helpful in increasing energy levels and regulating our sleeping patterns.

💡 How to Use a SAD Lamp Effectively:

• Sit near the lamp for 20–30 minutes

• Use it within an hour of waking up

I am a big fan of journaling. A well-kept secret among some people, is doing “morning pages”. The concept of Morning Pages was popularized by Julia Cameron in her 1992 book The Artist’s Way. She introduced it as a daily practice of writing three pages of free-flowing, stream-of-consciousness thoughts every morning to clear the mind and unlock creativity. If you do your writing in the morning, it helps clear your mind, process your worries and negative thoughts before they take over the day. This exercise helps in that it’s creative, which is mood boosting and helps with self awareness.

👉 How to Do It: Write three pages, longhand, without overthinking—just let thoughts flow. Do it every morning to see the benefits over time.

As a walk-and-talk therapist, I encourage people to get outside and experience the benefits of movement and fresh air. Walk-and-talk therapy works just like traditional therapy in a room, but with the added advantage of walking in nature. The combination of conversation, gentle movement, and daylight can be a powerful way to boost mood and gain clarity.

Walking may seem like a simple act, but the science behind it shows just how powerful it can be. It’s a natural mood booster, helps reduce anxiety, and supports emotional processing.

Ready to Take the First Step?

If you’re struggling with the winter months and think walk-and-talk therapy could help, I’d love to hear from you. Sometimes, a simple change—like moving and talking in nature—can make all the difference.

👉Feel free to reach out for a chat or to book a session. You can contact me via the contactme page. Let’s take that first step together.