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Supporting Yourself During Winter with Seasonal Affective Disorder (SAD)

Writer's picture: aggiethibodauxaggiethibodaux

Updated: Jan 21

The winter months bring shorter days, colder weather, and for many, the onset of Seasonal Affective Disorder (SAD). This condition, often referred to as the "winter blues," can leave you feeling drained, moody, and unmotivated. But the good news is that there are practical, effective ways to combat these feelings and reclaim your energy and joy during the colder months.


What is Seasonal Affective Disorder?

SAD is a type of depression that typically occurs during the fall and winter when daylight hours are reduced. Symptoms may include fatigue, difficulty concentrating, increased sleep, changes in appetite, and feelings of sadness or hopelessness. If you’re experiencing these symptoms, know that you’re not alone—and there are ways to feel better.


5 Tips to Brighten Your Mood This Winter:

  1. Use a Light Therapy Box Light therapy mimics natural sunlight and can help regulate your body’s internal clock. Spending 20-30 minutes each morning in front of a light therapy box can significantly improve your mood and energy levels. Position it nearby while you work, read, or enjoy your morning coffee.


  2. Stick to a Consistent Sleep Schedule A stable sleep routine helps maintain your body’s natural rhythms. Aim to go to bed and wake up at the same time every day, even on weekends. This consistency can improve your mood and overall well-being.


  3. Spend Time Outdoors Bundle up and head outside whenever the sun is shining. Even a few supporting-yourself-during-winter-with-seasonal-affective-disorder-sadminutes of natural light exposure can boost serotonin levels and lift your spirits. With snow expected tomorrow, it’s the perfect opportunity to enjoy a peaceful winter walk or playful moments in the snow.


  4. Practice Gratitude Journaling Shifting your focus to the positives in your life can counteract feelings of sadness. Take a few minutes each day to write down three things you’re grateful for. This simple habit can transform your perspective and increase your emotional resilience.


  5. Seek Support Through Therapy or Community SAD can feel isolating, but you don’t have to face it alone. Therapy is a safe space to process your emotions and develop coping strategies. Joining a supportive community or group can also help you feel more connected.


Embrace the Season

With snow on the horizon, why not take a moment to enjoy the beauty of winter? Cozy up indoors with a journal or light therapy box, or step outside and savor the fresh snowfall. Every small step you take toward caring for yourself can make a big difference.


You’re Not Alone

If you’re struggling with SAD, remember that help is available. Whether it’s therapy, light therapy, or simply reaching out to a friend, taking action is the first step to feeling better. Call or Text me at 985-665-1272 for additional support or to learn more about therapy options. Let’s navigate this winter together.



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