As the days grow shorter and colder, many of us feel the pull of the season—slower mornings, darker afternoons, and the occasional urge to hibernate until spring. Winter can be a time of beauty and quiet reflection, but for some, it brings Seasonal Affective Disorder (SAD), a form of depression triggered by changes in light and weather.
I first heard of this condition while living in Seattle, Washington. It is common in the Northwest for people to be starving for sunlight from autumn to spring equinox. Not only does the northern latitude limit sunlight, but every day seems to be just on the verge of a rain shower with ever-present stratus clouds looming above. Since the rain was so ubiquitous, everyone would wear a rain jacket with hood and hardly ever get a drop of sun on their faces. I knew I couldn't live this way, and so moved back to the Midwest to enjoy warm sunny days even in winter.
At Ferrante Family Wellness, we believe winter can still be a season to thrive. There are many ways to manage the limited light of winter without moving towards the equator. Here are some tips to manage SAD and embrace the colder months with energy and positivity.
1. Embrace the Power of Light
One of the main contributors to SAD is the lack of sunlight in winter. Natural light is a mood booster, so take advantage of the daylight hours:
• Morning walks: Even a 15-minute walk outdoors can help regulate your mood and improve your circadian rhythm. We try to take quick walk around the park between school drop-offs to get our steps in and enjoy the solitude before the crowds begin to arrive.
• Light therapy: A light therapy box can mimic sunlight and provide a dose of brightness on gloomy days. I used a Veralux full specturm light box from East West Bookshop while living in Seattle and it was a helpful to signal my body that the sun had risen.
Pro Tip: Position your desk near a window to maximize natural light while working. Lucky for us, our offices are designed with a perfect out cove to hold our desk and gaze outside.
2. Fuel Your Body for Energy
Winter comfort foods are tempting, but maintaining a balanced diet helps sustain energy and mood.
• Incorporate mood-boosting foods rich in omega-3 fatty acids (like wild caught salmon or organic walnuts) and vitamin D (think pastured egg yolks).
• Add hearty, nutrient-packed options like soups with root vegetables and whole grains. We love roasting veggies in the Air Fryer and adding an Indian simmer sauce over steamed rice.
• Stay hydrated! Winter’s dryness can leave us feeling sluggish. Pick up some extra bottles of spring water or find a local spring and fill your own.
3. Stay Active, Stay Positive
Exercise is a proven way to combat depression and boost energy.
• At-home workouts: Yoga, Pilates, or even dancing to your favorite playlist can improve circulation and release endorphins.
• Seasonal activities: Ice skating, sledding, or full moon hikes can make the most of winter’s magic while keeping you moving.
Remember: Movement doesn’t have to be intense; consistency is what matters. Walking outside every day can go a long way to finding peace this holiday season.
4. Cultivate Joyful Routines
Winter can be an excellent time to focus on self-care and mindfulness.
• Set a positive morning routine: Include journaling, stretching, or enjoying a cup of tea while reflecting on the day ahead. My wonderful wife often brings me a warm mug of Chai Latte to help get me out of bed and start the day. I love to go outside in the sunlight and fresh air to practice the Energization Exercises. This is great preparation for seated meditation since it awakens the body and mind so the soul can dive deep in seated stillness.
• Create cozy spaces: Embrace “hygge” (the Danish art of coziness) by adding soft lighting, warm blankets, and calming scents like lavender or cinnamon to your home. We love the soft glow of Pink Himalayan Salt lamps and the fragrance of Self Realization Fellowship incense or DoTERRA essential oils.
5. Seek Support When Needed
If winter blues persist, know that you’re not alone.
• Connect with loved ones, even virtually, to maintain a sense of community.
• Consider talking to a professional. Therapy, counseling, or coaching can provide tools and techniques to navigate SAD effectively.
Finding Your Winter Wellness Groove
With the right strategies, winter can become a time of growth, reflection, and even joy. Whether you’re managing SAD or simply looking to stay energized through the colder months, remember that small, consistent efforts can make a big difference.
From all of us at Ferrante Family Wellness, we’re here to support your journey. Let’s make this winter your healthiest and happiest yet!
-John A. Ferrante
Ferrante Family Wellness
What are your favorite winter wellness tips? Share with us in the comments below!
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