When the Weather Gets You Down: Coping with Seasonal Blues

Have you been feeling a bit low lately? I don’t know about you, but this stretch of wet, grey days has really started to weigh on me. Sundays and Mondays especially seem harder when the sky is heavy, the sun is hiding, and the cold just won’t let up.

If that resonates with you, know this: you’re not imagining it, and you’re certainly not alone.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, or SAD, is a recognised form of depression that follows a seasonal pattern—most commonly beginning in late autumn or winter and easing by spring. It was first described by Rosenthal and colleagues in 1984, and it’s now well understood that changing daylight and weather patterns can directly impact mood and energy.

People experiencing SAD might notice:

Low mood or feelings of hopelessness
Oversleeping and low energy
Craving carbohydrates and changes in appetite
Difficulty concentrating
Withdrawing from social activities

Even without a formal diagnosis, many people feel the emotional impact of the darker months. The good news is that there are things we can do to help ourselves feel more balanced and supported during this time.

6 Gentle Ways to Support Your Mood in the Winter Months

Here are some of the strategies I’m making sure to include in my own routine—small but powerful practices that may help you feel a little more grounded and uplifted too:

1. 🌤 Soak Up the Light

Seek daylight whenever possible: Even a short walk outside on a cloudy day helps your body stay in rhythm.
Consider light therapy: A light box can mimic natural sunlight and may help reduce symptoms when the real thing is scarce.

2. 🏃‍♀️ Move Your Body

Get regular exercise: It doesn’t need to be intense. A daily walk, stretching, or gentle movement can release mood-boosting endorphins.
Exercise outdoors: Double the benefit by moving your body while getting fresh air and light.

3. 🥗 Eat to Feel Good

Nourish yourself well: Focus on whole foods—think colourful veggies, quality proteins, and complex carbs.
Limit processed foods: These can affect blood sugar levels and, in turn, your mood and energy.

4. 💤 Protect Your Sleep

Stick to a consistent routine: Going to bed and waking up at the same time helps regulate your internal clock.
Talk to Louella if sleep is tough: it’s best to get advice tailored to your situation.

5. 💬 Stay Connected

Don’t isolate yourself: It’s tempting to withdraw, but even small connections can ease the emotional weight of the season.
Reduce stress in mindful ways: Journaling, breathwork, guided meditations, or time in nature can all help calm the nervous system.

6. 🌱 Explore Complementary Supports

Vitamin D: Many people are deficient in winter months, and supplementation can help. See Louella to get your Vitamin D levels tested.
Other nutrients and herbs: Speak to Louella to find which nutrients and herbs may be best for you. Individualized treatment is best – we are not all made the same!

Be Gentle With Yourself

If you’re finding things tough right now, please know it’s okay. Winter can be beautiful, but it can also be emotionally heavy. You’re not meant to push through alone or pretend everything is fine. Make an appointment to talk things through with Louella.

Take one small step at a time. Rest when you need it. Connect with others. Let nature remind you: every season changes. Brighter days are ahead.

SAD