Winter Blues and Seasonal Affective Disorder: Gentle, Therapist-Approved Ways to Feel Better
Winter can feel especially heavy for many people. Shorter days, less sunlight, colder weather, and disrupted routines can all impact mood, energy, and motivation. If you notice that you feel more withdrawn, low, or emotionally drained during the winter months, you’re not alone—and you’re not doing anything wrong.
As therapists, we often work with clients who experience winter blues or Seasonal Affective Disorder (SAD). While these experiences can feel discouraging, there are gentle, research-supported ways to support your mood and nervous system through the winter season.
You don’t need to do everything on this list. Even small, intentional shifts can make a meaningful difference.
Winter Blues vs. Seasonal Affective Disorder (SAD)
The winter blues typically involve a mild seasonal dip in mood or energy that improves as winter passes. Seasonal Affective Disorder (SAD), on the other hand, is a form of depression that follows a seasonal pattern and can significantly impact daily functioning.
Both exist on a spectrum, and both deserve support. Regardless of where you fall, winter places unique demands on the nervous system. Less light, less movement, and often more isolation, which can naturally increase feelings of low mood or fatigue.
Supporting Your Nervous System Through the Winter
Rather than pushing yourself to function the same way you do in other seasons, winter often calls for a different approach—one that emphasizes safety, comfort, and regulation.
Below are gentle, clinically informed ways to support your emotional well-being during the winter months. I want to share with you that these are the things that I personally do to get through the winter months, in hopes that they may also help you!
1. Create Warmth, Safety, and Comfort at Home (Hygge)
Our nervous systems are constantly scanning for cues of safety. During winter, intentionally creating a cozy, comforting environment can help signal calm to the body.
You may hear this described as Hygge, a concept that centers around warmth, simplicity, and presence. Hygge is one of my favorite topics to share about this time of year!
Ways to bring this into your space:
Soft lighting instead of harsh overhead lights
Candles or fairy lights
Cozy textures like blankets, rugs, or sweaters
Warm drinks and comforting scents
Photos, artwork, or objects that bring you a sense of joy or calm
This can be especially helpful after the holidays, when decorations come down and spaces may feel empty or stark.
2. Plan Small Things to Look Forward To
When motivation is low, waiting to feel better before doing something enjoyable often doesn’t work. Instead, planning small, predictable moments of comfort or pleasure can gently lift mood.
Examples include:
Weekly movie or game nights
Family rituals or traditions
Friday takeout or Sunday soup
Lighting a candle or enjoying a favorite warm drink at the end of the day
From a clinical perspective, this is part of behavioral activation, an evidence-based approach used in the treatment of depression. Anticipation itself can support mood and emotional regulation.
3. Move Gently and Consistently
Exercise can help improve mood during winter, but it doesn’t need to be intense or all-or-nothing to be effective.
Gentle movement options:
Short walks
Stretching or yoga
Dancing in your kitchen
Playing outside with children or pets
Even small amounts of movement can support energy levels, reduce depressive symptoms, and help regulate the nervous system.
4. Prioritize Light Exposure
Light exposure plays a significant role in mood, sleep, and energy, especially for people experiencing Seasonal Affective Disorder.
Ways to increase light exposure:
Getting outdoor light earlier in the day when possible
Sitting near windows
Stepping outside for a few minutes, even on cloudy days
Talking with a healthcare provider about light therapy if symptoms are more severe
Light helps regulate circadian rhythm, melatonin, and serotonin, all of which are important for emotional well-being.
5. Stay Connected in Low-Pressure Ways
Winter can increase isolation, which often worsens depressive symptoms. Connection doesn’t have to be social or draining to be meaningful. Sometimes this is the time when we feel the least motivated to reach out to our friends and family, but this is also the time when we need their support the most!
Low-energy connection ideas:
Short check-in texts or voice notes
Quiet time with someone
Watching a show together
Walking or sitting side-by-side
Being with others—often called co-regulation—can help the nervous system feel more stable and supported.
6. Practice Gentle Gratitude and Meaning-Making
Gratitude during winter isn’t about forcing positivity or pretending things are fine. Instead, it’s about noticing small moments of comfort, relief, or resilience.
Simple reflection prompts:
One comforting moment today
One small win
One thing I’m proud of surviving
These small moments of noticing can support emotional balance without bypassing difficulty. Getting your whole family involved is a great way to practice this together—such as each person sharing around the dinner table one thing you are grateful for that day.
A Gentle Reminder
Winter isn’t the season to push harder or demand more from yourself. It’s a season that often asks for slowing down, softening expectations, and offering extra care.
If your winter depression feels persistent, overwhelming, or begins to interfere with daily life, additional support can help. You don’t have to get through this season alone.
If you’re ready to take action, download our one-page Winter Support Guide for simple daily strategies. And if you want more personalized support, reach out to us through our Contact Us page to explore therapy options.
