
As the days grow shorter and the nights longer, many of us feel a shift—not just in the seasons, but in our mood, energy levels, and overall well-being. Seasonal Affective Disorder (SAD) is a form of depression tied to changes in seasons, often triggered by the darkness and cold of winter. When combined with anxiety, this time of year can feel particularly challenging.
SAD and anxiety can manifest in many ways, such as feeling fatigued and irritable, struggling with racing thoughts, or having difficulty getting out of bed. Maybe you’ve noticed your focus slipping, or you’re avoiding social interactions because you’re overwhelmed. These symptoms are incredibly common, and if you’re experiencing them, you are not alone.
For me, the arrival of winter used to be a particularly tough time. The darkness seemed to weigh on me both physically and emotionally, amplifying my anxiety and leaving me feeling stuck. I’d find myself feeling restless yet unmotivated, stuck in a loop of fatigue and worry. Over the years, I’ve learned how to manage these feelings and find tools that help bring me back to center. Today, I’m sharing five practices that have truly made a difference in my life and can hopefully support you in navigating these winter blues as well.
5 Tips to Cope with SAD and Anxiety
Get Out into DaylightExposure to natural light, especially during the early morning hours, is one of the most effective ways to combat SAD. Light helps regulate your circadian rhythm and boosts the production of serotonin, a neurotransmitter that plays a key role in mood regulation. Even just 10–15 minutes of sunlight on your face can make a difference. If it’s cloudy or difficult to get outside, consider using a light therapy box designed for SAD to mimic natural sunlight.
Take a Short Walk Around the BlockMovement is a powerful antidote to anxiety and depression, and even a brief walk can make a difference. A 10-minute walk increases endorphins, the body’s “feel-good” chemicals, and helps release pent-up nervous energy. It doesn’t have to be strenuous—simply getting outside and moving your body can help regulate your nervous system and give your mood a much-needed boost.
Practice Mindful BreathingAnxiety often lives in our breath. When we’re stressed, our breathing tends to become shallow and fast, which signals to our brain that we’re in danger. Taking a few moments to practice slow, deep breathing can calm your nervous system and reduce feelings of overwhelm. Try inhaling for a count of four, holding for four, and exhaling for a count of six. The extended exhale helps activate your parasympathetic nervous system, which promotes relaxation.
Nourish Your BodyWhat you eat and drink plays a significant role in how you feel. In the winter months, it’s especially important to support your body with nutrient-dense foods that fuel your energy and stabilize your mood. Aim for meals rich in whole grains, healthy fats, and proteins, and consider incorporating foods high in omega-3s, which have been shown to reduce symptoms of depression. Don’t forget to stay hydrated, as dehydration can worsen fatigue and irritability.
Create a Cozy RitualWinter can feel isolating, but creating a small daily ritual that brings you comfort can help anchor your day and provide a sense of stability. This could be anything from lighting a candle and journaling in the morning to sipping a warm cup of tea while reading your favorite book. Rituals help us feel grounded and connected, even when the outside world feels overwhelming.
You Are Not Alone
Navigating SAD and anxiety during the winter months can be incredibly challenging, but with the right tools and mindset, it’s possible to find light in the darkness. I hope these tips inspire you to create small, intentional changes that support your mental health during this season.
If you’re feeling stuck or overwhelmed, I’d love to invite you to join my upcoming BEST YOU bootcamp. This 14-day challenge is designed to help you embrace your best self, build resilience in your nervous system, and find strength and calm even in difficult moments.
Together, we’ll work to support you in reducing anxiety and stepping into a version of yourself that feels more aligned, present, and empowered. Learn more here.
Remember, you’re never alone in this journey. Together, we can move through the winter blues and find moments of warmth, peace, and connection.
Let’s heal, grow, and thrive—together. 💛
Sending love,
Dr. Carly
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