By Stephanie Carter
On November 2 everyone’s clock “fell back” into shorter days and the temperatures fully started to drop a bit. The tell-tale signs of fall. I always notice a shift in my mood. For a period of time, I’m excited about the charm of winter coming. Those frosted mornings, a great fleece, sweaters, and holiday decorations, are all things I’ve missed from the previous year. Then the days of having less sunshine and it being dark going to and from work set in with a heaviness that is hard to shake.
Over the years, I’ve learned that understanding these winter blues and taking small intentional steps can make all the difference in how I experience the colder months. I know I’m not alone; many people experience a dip in energy and spirits as the seasons change and I hope sharing my journey can help someone.
I first started noticing that my low moods weren’t just occasional, they seemed to return like clockwork each year as daylight decreased. I learned that this pattern is common, and in more persistent cases, it can develop into Seasonal Affective Disorder, a type of depression tied to the fall and winter months. While the winter blues can feel like passing fatigue, SAD comes with more pronounced and lasting symptoms: fatigue, irritability, overeating or trouble waking, craving certain foods, and a general sense of heaviness. For me, the key was recognizing these signals each year, so I could start making positive changes early and stay consistent with small habits.
Why does this happen? It comes down to light. Fewer daylight hours can disrupt our internal clocks, mess with hormone levels, and alter sleep patterns and mood. Our bodies’ chemistry shifts and sometimes we get thrown into feeling sluggish or low, while melatonin rises, making us sleepy and craving carbs. And serotonin—the neurotransmitter that helps regulate mood and energy—is impacted in ways that can leave us feeling unbalanced. Knowing this helped me let go of the idea that I should just “power through.” It’s a real, physiological response, and learning how to respond to it has been key.
Which is why I rely on a few essentials to maintain balance and light in my life:
• Maximize natural light exposure by spending time outdoors during daylight hours, even on cloudy days. When I can’t get outside enough, I use an inexpensive light therapy box on my desk which simulates sunlight and can lift my mood.
• Stay active through regular exercise, whether it’s walking or running. I’ve found that even light movement boosts my energy and focus.
• Maintain a consistent routine, including set sleep and meal times, as well as scheduling activities I enjoy. It helps keep my days predictable and my mind grounded.
• Stay socially connected by checking in with friends and family—even if it’s just a quick phone call or video chat. Human connection is surprisingly energizing.
• Practice mindfulness and relaxation, such as meditation, deep breathing, prayer, or simply sitting quietly for a few minutes to ground myself in the present moment.
• Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. I try to include foods with omega-3 fatty acids, like salmon, which can support both mood and cognitive function.
• Prioritize sleep, aiming for seven to nine hours nightly. A calming bedtime routine that’s the same each time, and a dark, quiet room make a huge difference. I shut off my phone at least 30 minutes before bed.
• Maintain a healthy weight and avoid habits that undermine overall health, such as smoking or excessive alcohol consumption.
What matters is taking small, consistent steps to care for yourself, whether it’s getting a little more sunlight, moving your body, or reaching out to someone you trust.
Beyond these practical steps, I’ve learned to embrace the season in my own right. Winter can be a time for reflection, creativity, and slower, more intentional living. I make a point to explore indoor hobbies I’ve neglected, make exciting plans and goals for the next year, catch up on those books I said I’d read, or simply enjoy quiet moments by the window with a cup of coffee and my dog. Accepting that winter naturally brings a shift in mood allows me to meet the season with self-compassion rather than frustration.
I know firsthand that navigating the darker months isn’t always easy, but if I can find ways to stay warm and stay connected, you can too. Some days are tougher than others, and that’s completely normal. What matters is getting into a routine that makes space to care for yourself, whether it’s getting a little more sunlight, moving your body, or reaching out to someone you trust. And if you do hit that moment where starting to feel better feels overwhelming on your own, seeking guidance from a mental health professional can make a meaningful difference. These days they are easy to access from the comfort of your own home. You don’t have to face it alone, and with support and a few intentional practices, brighter days are absolutely possible.