SURVIVING SAD (Seasonal Affective Disorder)

Sep 12

Written By Steph S

As summer fades and the days grow shorter and darker, many of us feel the shift in our bodies and moods. Pumpkin spice season is great, but the longer nights and lack of sunlight often bring something less welcome: Seasonal Affective Disorder (SAD).

SAD is more than just the “winter blues.” It’s a form of depression linked to seasonal changes, often starting in fall and lasting into the darker winter months. While it can feel heavy, there are ways to prepare ahead of time so that your body, mind, and spirit are supported as the seasons change. Think of this time as setting up your SAD toolkit!

Prioritize Natural Light

Light is one of the biggest factors in regulating mood and energy.

Morning light exposure: Step outside within an hour of waking, even for 10 minutes. The fresh air and sunlight can boost serotonin and regulate your circadian rhythm.
Light therapy lamps: Consider investing in a SAD lamp (10,000 lux recommended). Use it for 20–30 minutes in the morning to mimic natural daylight.
Open your space: Keep blinds open, trim back any plants or curtains blocking windows, and maximize the natural light in your home.

Move Your Body

Exercise is a proven mood booster. Yoga, in particular, balances energy and emotions without overstimulation.

Morning practices: Try energizing flows like a morning stretching routine to invite flexibility and light into your body.
Grounding poses for evenings: Forward folds, supported child’s pose, and legs-up-the-wall calm the nervous system.
Consistency over intensity: Even 10–15 minutes of movement can help prevent energy stagnation.

Nourish with Seasonal Foods

Food can stabilize both mood and energy through the darker months.

Root vegetables: Squash, beets, sweet potatoes, and carrots help ground the body.
Leafy greens: Kale, collards, and Swiss chard provide folate and magnesium for mood regulation.
Omega-3s: Flax, chia, hemp, and walnuts support brain health and fight inflammation.
Comfort Foods: Enjoy warming soups, stews, PSLs, pumpkin themed desserts, and whatever else your body is craving. Resist the plethora of fad diets that will fill your timeline and embrace whatever your body needs.

Build Cozy, Supportive Rituals

SAD can make us feel resistant to the darker months, but leaning into fall and winter with intentional rituals helps reframe the season.

Evening wind-down: Light candles or diffuse grounding essential oils like cedarwood, clove, or orange.
Tea time: Herbal blends with chamomile, lemon balm, or tulsi can calm the nervous system.
Journaling: Write about what you’re letting go of (like the trees releasing leaves) and what you’re inviting in.

Bolster Sleep Hygiene

Shorter days can throw off circadian rhythms, making good sleep habits essential.

Create a sleep schedule: Go to bed and wake up around the same times daily.
Limit sceen time: Avoid bright screens before bed—try or reading instead.
Create an ideal sleep environment: Keep your bedroom dark, cool, and cozy.

Stay Connected

Isolation can deepen the effects of SAD, so actively weave connection into your fall routine.

Find Community: Join a yoga or meditation class (in-person or virtual).
Check-In: Plan weekly check-ins with a friend or family member.
Plan ahead: If you tend to withdraw in winter, schedule social time now and make it a non-negotiable.

Explore Mind-Body Practices

Yoga and meditation are powerful tools for supporting mood and resilience.

Breathwork (Pranayama): Try alternate nostril breathing for balance or deep diaphragmatic breathing to release stress.
Meditation: Even five minutes a day of mindfulness meditation can reduce symptoms of depression (add candles for extra fall vibes).
Mantra/affirmation: Repeat grounding affirmations such as “I am supported through every season” or “I can find light even on the darkest days.”

Professional & Holistic Support

Sometimes, extra support is essential—and it’s a sign of strength to ask for it.

Seek Help: Speak with a healthcare professional if symptoms feel overwhelming.
Suppliment when needed: Consider supplements (Vitamin D, B12, or magnesium) pending doctor approval.
Find Alternatives: Explore therapies like acupuncture, massage, or yoga therapy to regulate mood and energy.

A Seasonal Mindset Shift

SAD may make the darker months feel daunting, but with awareness, preparation, and compassionate practices, you can soften its impact. Think of this as your opportunity to create warmth, light, and resilience from the inside out.

🍂 This fall, may you honor the shifts in nature as invitations to care for yourself more deeply. Your light is never lost—it only needs tending.