Finding Light in the Darker Months

Understanding and Coping with Seasonal Affective Disorder

As the days grow shorter and temperatures drop, many Minnesotans find their energy and mood dipping with the sun. While a little winter gloom is common, for some, these changes signal something deeper: Seasonal Affective Disorder (SAD)—a type of depression linked to seasonal changes, most often beginning in late fall and continuing through winter.

Cold, Dark & Gloomy can contribute to SAD.

In honor of National Depression and Mental Health Screening Month, Know Thyself Healing

and Therapy invites you to pause and check in with your emotional well-being. Understanding the signs of SAD—and knowing that 

What Is Seasonal Affective Disorder (SAD)?

SAD is more than the “winter blues.” It’s a clinically recognized form of depression that

follows a seasonal pattern. According to the American Psychiatric Association, symptoms often begin subtly as daylight decreases and can include:

• Feeling sad or having a depressed mood.

• Loss of interest or pleasure in activities previously enjoyed.

• Changes in appetite; usually eating more and craving carbohydrates.

• Change in sleep; usually sleeping too much.

• Loss of energy or increased fatigue despite increased sleep hours.

• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing)

• or slowed movements or speech (these actions must be severe enough to be observable to others).

• Feeling worthless or guilty.

• Difficulty thinking, concentrating, or making decisions.

• Thoughts of death or suicide.

These symptoms typically ease when spring returns, but that doesn’t mean you need to wait for the thaw to feel better. There are many effective treatments and coping strategies that can help you feel more grounded and supported throughout the season.

Why Does SAD Happen?

Researchers believe SAD is linked to the body’s circadian rhythm and melatonin/serotonin

balance, both influenced by light exposure. Reduced sunlight can disrupt these systems, leading to fatigue, irritability, and changes in sleep and appetite. But beyond biology, the darker months often magnify emotional patterns—grief, loneliness, or stress—that we might normally manage more easily.

Coping with SAD: Everyday Strategies for Emotional Well-Being

Therapy can be a powerful source of healing, but it’s equally important to have practical tools you can turn to each day. The following strategies combine evidence-based practices,

motivational tools, and natural approaches to seasonal wellness. Together, they offer

mind–body–spirit ways to find steadiness and light throughout Minnesota’s darker months.

1. Start Small: The 5-Second Rule

When you notice yourself stuck in a loop of overthinking or low motivation, count down

5-4-3-2-1—and move. Whether that means getting out of bed, stepping outside, or sending a text to a friend, this quick reset—popularized by Mel Robbins—helps interrupt negative thought patterns and re-engage your brain’s decision-making center. Small actions create momentum.

2. Welcome the Morning Light

Light is one of the most effective evidence-based tools for managing SAD. Try to get outside within the first hour of waking, even for a few minutes. Open curtains immediately, sit by a sunny window, or consider using a light therapy lamp recommended by your provider.

3. Ground Through Nature and Rhythm

Many ancestral traditions—Indigenous, Celtic, Nordic, and others—recognize that humans thrive when we live in rhythm with the land and seasons. When you feel heavy or disconnected, step outside and notice the sensory details of the world around you: the crunch of leaves, the smell of cedar or pine, the sound of wind on a frozen lake. Even brief nature breaks can regulate your nervous system, reduce rumination, and restore perspective. If it feels meaningful, you might incorporate seasonal rituals—lighting a candle at sunset, decorating your space with natural materials, or journaling about what you’re releasing and what you hope to grow when spring returns.

4. Move Your Body for 5 Minutes

Exercise doesn’t need to be intense to be healing. Even a five-minute walk or light stretching to a Restorative Yoga video on YouTube can increase serotonin and endorphins. Pair your movement with music, prayer, or reflection to make it more nurturing than performative.

5. Honor Connection and Community

Seasonal depression can make you want to withdraw, yet connection is one of the strongest antidotes to hopelessness. Schedule regular contact with friends, attend a community event, or volunteer. Traditionally, healing circles and shared storytelling were central ways to remember that no one suffers alone. You might recreate that in your own way—perhaps a Sunday dinner, a small prayer group, or a winter book club that reminds you of belonging.

6. Use the “High Five Habit” to Cultivate Compassion

Try Robbins’s High Five Habit: each morning, look in the mirror, make eye contact, and give yourself a high five. This simple gesture activates positive emotion and self-affirmation pathways in the brain. It’s a small act of kindness that reinforces: I’m on my own side today.

7. Nourish with Intention

What and how we eat impacts mood. Aim for balanced meals with proteins, complex carbs, and colorful produce. Local foods such as wild rice, walleye, and seasonal berries—offer grounding, nutrient-rich nourishment.

Consider preparing meals as a mindful ritual: light a candle, say a blessing, or take a deep breath before eating. Gratitude, a practice common across faiths and cultures, helps reorient attention toward what sustains us.

8. Engage Your Senses and Creativity

Creating something with your hands—crafting, knitting, woodworking, or baking—can be a soothing way to focus your mind and restore balance. When your thoughts feel heavy, use your senses: hold something warm, notice colors, or listen to music that stirs you.

9. Rest, Reflect, and Reconnect with Spirit

Winter is nature’s invitation to slow down. Give yourself permission to rest and reflect. You might read, meditate, pray, or journal. For many people—religious, spiritual, or simply contemplative—connecting with something larger than oneself brings comfort and hope.

10. Engage in Activities That Bring Joy

Even small acts—watching that cat video, humming to your favorite song, or decorating your space with cozy textures—can lift your mood and help counter feelings of stagnation.

Mindfulness with Movement is Very Helpful - Like Thai Chi.

Remember: You Don’t Have to Navigate This Season Alone

If you notice your mood or energy shifting with the seasons, support is available. At Know Thyself Healing and Therapy, our trauma-informed therapists integrate approaches like EMDR, Brainspotting, and Accelerated Resolution Therapy (ART) to help clients regulate emotions, build resilience, and reconnect with inner strength.

This October—National Depression and Mental Health Screening Month—is a meaningful

time to reach out. Together, we can help you find light in the darker months and remember that healing is not about escaping the season—it’s about learning to move through it with awareness, compassion, and care.

- by Mei Li Ooi, Clinical Intern – MSW Candidate