Hello Old Friend — Dealing With Winter Seasonal Depression

Every year, like clockwork, I can count on an unwelcome visitor: Seasonal Affective Disorder (SAD). Even though I’ve learned to anticipate its arrival, I’m no better better at preventing its slow, sneaky takeover. While SAD can occur during summer or winter, winter SAD typically begins in late fall and lingers through the darker months — often October through March. According to the Cleveland Clinic, SAD is most common among adults between 18 and 30.

Subtle Signs That SAD Has Arrived

The early signs are quiet. They blend in with the normal rhythms of shorter days and colder weather, which is exactly why they’re so deceptive. Before you realize what’s happening, they begin shaping your habits.

More couch time

You may notice yourself becoming increasingly sedentary as darkness settles in earlier each day. But the less we move, the less energy we have, and the cycle continues.

Motivation challenges

Simple tasks, like taking the dog out, start to feel like a monumental effort. It’s dark, it’s cold, and the thought of bundling up in coats, hats, gloves, and scarves (only to put them all away again) feels absurdly daunting.

Cravings for hot, sugary, heavy foods

Because SAD overlaps with the holidays, cookies and refined carbs seem to appear everywhere; at work, at gatherings, at home. These foods comfort, entertain, and offer quick emotional relief we often don’t realize we’re seeking.

Withdrawal

When it’s icy or snowy, staying home feels like the easiest option. The more comfortable we get withdrawing, the harder breaking that pattern becomes.

Isolation

The less you see people, the less you think you need people. Responses to texts slow down. Video messages go unreturned. Yet somehow, scrolling social media still feels effortless.

These symptoms grow more concerning when they persist for weeks or months, especially if they intensify into feelings of hopelessness, worthlessness, or thoughts of self-harm. Like a tick, SAD often goes unnoticed until it’s firmly latched onto our routines, motivation, and self esteem.

The good news? There are ways to interrupt its grip.

Practical Strategies for Managing SAD

Lean on structure and routine

Motivation is unreliable, even under ideal circumstances. Habits and routines, on the other hand, don’t care how you feel. They’re driven by discipline and consistency. When you remove emotion from the equation, you free yourself to simply take action.

Build accountability—especially with yourself

Friends and partners are great, but they aren’t always available at the exact moments you need them, so self-accountability becomes essential. Each morning, ask yourself:
What kind of person do I want to be today? What do I want to accomplish?
Each evening, reflect:
How did it go? What can I learn from today?
This simple daily check-in is surprisingly powerful.

Use reminders and notes

Learn from your patterns. If you know you emotionally eat before during and after stressful holiday events, write this down so you can better prepare. Small, low-effort reminders can prevent repeating painful cycles.

Movement, fresh air, and sunshine

When in doubt, move your body and get outside. Even brief exposure to natural light can be grounding and energizing. Of course, not everyone is able to get outside regularly. In fact, the National Human Activity Pattern Survey published a study in which Americans are said to spend 90% of their time indoors. When you aren’t able to access some of these natural remedies, UVB light used prior to 8pm is a really effective alternative.

Give yourself grace

You will slip out of routine. Everyone does. Instead of spiraling, pivot. If you can’t do the “productive” thing you planned, do something that nudges you back on track.
For me, that often means taking a walk with friends—something I rarely make time for as a busy working mom. It pulls me out of isolation and shows me how others navigate the tougher months.

Shift focus outward and make in-person connections

Volunteering or finding ways to give back can pull you out of your own head and reconnect you to community and purpose. Doing so in-person allows you to make the face-to-face connections that are so crucial to our mental health.

Try habit stacking

Made popular by James Clear’s Atomic Habits, habit stacking means attaching a new behavior to an already established one. Or pair a task you reliably complete with one you tend to avoid. It increases follow-through with minimal effort.

Get ready—even on days you don’t “need” to

Snow day? Staying home? Still get ready. A hot shower, a favorite outfit, a few minutes of self-care—it all matters. How we present ourselves drastically affects how we feel.

Use fast-forward thinking

Ask yourself:
If I don’t get moving, what will the rest of my day look like?
What will I regret not having done?
I know that if I stay sedentary too long, I’ll end up snacking mindlessly, scrolling endlessly, and feeling drained when my kids come home. Fast-forwarding helps guide different choices.

The Bottom Line

Whether you’re facing a more mild case of winter blues or full-blown Seasonal Affective Disorder, the path forward calls for intentional effort. There may not be a miracle fix, but there is real strength in recognizing the patterns that pull you down and choosing to respond differently. Even when it feels like you’re moving against the current, especially then, you have the ability to take the reins and guide yourself toward what you need.