Let’s address the switch from living your best hot girl summer to feeling like you want to hibernate until spring. Now that summer’s officially over, we’re saying goodbye to beach days, barbecues, and all the bright, sun-soaked moments that make the season feel like magic. And if you’re like me, the changing seasons bring more than just cooler weather and cozy sweaters—they bring a shift in mood that’s hard to ignore. Seasonal Affective Disorder (SAD) is real, and for years, it’s been my not-so-welcome guest during the fall and winter months.
While I’m not saying I have all the answers (because trust me, some days I just want to binge-watch shows in bed), I’ve picked up a few survival strategies that help me shake off the blues and keep going that I want to share:
Listen, when SAD hits, my first instinct is to pull back and isolate myself. But I’ve realized that the worst thing I can do is go through this alone. Staying connected with friends, family, and loved ones helps me feel grounded, even when I’m not in the best headspace. A FaceTime with a friend or grabbing coffee with someone you love or appreciate can be a mood-boosting practice. Sometimes, just talking to someone who understands where you’re coming from is all the therapy you need. And just because we’re taking a break from outside, doesn’t mean we can’t still have fun and cultivate our relationships inside.
One of the hardest parts of the fall and winter months is the lack of sunlight. I’m not going to lie—on those gray, gloomy days, it feels like someone dimmed my internal brightness. That’s because less sunlight means less Vitamin D, which directly affects our mood. So, when I can, I make it a point to step outside and get some sun. Some of my favorite fall activities are hiking, biking, visiting pumpkin patches (always with a hayride!), and outdoor ice skating. Anything that gets you out of the house and into nature will be a great way to enjoy the season. Even a 10-minute walk outside during lunch can make a world of difference. And when the sun doesn’t feel like cooperating, I use a light therapy lamp that mimics natural sunlight. It’s not the beach, but it does the trick.
Exercising in the winter feels like such a chore when it’s cold, it’s dark, and the couch is calling my name. But I’ve learned that moving my body, even in small ways, can make a huge difference. I’m not saying you need to hit the gym for an hour or run a marathon, but simple things like stretching, doing yoga at home, or even dancing in your living room to your favorite playlist can lift your spirits. For me, it’s all about setting small, manageable goals. Trying a 15-minute fitness video on Youtube or a few minutes of stretching before bed does wonders for my energy levels. Annabelle Hayes offers a wide range of at-home workout content for all fitness levels.
This is the time of year when I truly focus on turning my home into my own personal sanctuary. If I’m going to be spending a bulk of my time here, it needs to feel close to perfect. Think soft blankets, candles with warm scents, mood lighting, and everything that makes me feel cozy. Your environment plays a huge role in how you feel, so why not make it as inviting as possible? I’ve learned that creating a space that feels like a warm hug helps me feel a little lighter on those darker days.
There’s nothing wrong with indulging in comfort food (I mean, we deserve it), but I’ve noticed that what I eat during these months plays a big role in how I feel. For me, it’s all about balance. I make sure to load up on mood-boosting foods like fruits, veggies, and healthy fats, but I’m not shy about treating myself to something comforting when I need it. A cup of tea, a hearty bowl of soup—these little moments of nourishment go a long way in keeping my spirits up.
One thing I’ve had to remind myself over and over: it’s okay to not be super productive every day. Glamorize rest, even. Some days, getting out of bed is an accomplishment in itself, and that’s fine. When SAD hits, I focus on setting small, manageable goals. Maybe I won’t clean the entire house, but I can fold the laundry or do the dishes. The key here is to be kind to yourself. Don’t beat yourself up for not doing it all. It’s a season, not a sprint.
When the seasonal blues comes knocking, I turn to things that lift my spirit. For me, that’s journaling. Writing down my thoughts and feelings helps me process what’s going on inside. But maybe for you, it’s listening to a podcast, reading a good book, or watching a show that makes you laugh. Be intentional with what you consume and consider exploring a channel or niche that’s new and exciting. You deserve it.
Sometimes, no amount of sunlight or cozy blankets can shake the seasonal blues. That’s where therapy comes in. Talking to a professional has been a game-changer for me. They help me sort through my emotions, build coping strategies, and remind me that what I’m feeling is valid. Whether it’s through traditional therapy, group sessions, or apps that make it easy to find someone to talk to, therapy can offer you a lifeline when the seasonal shift feels overwhelming.
Finally, the most important thing I’ve learned about SAD is that it’s seasonal. It doesn’t last forever, even though it feels like it might. Knowing that there’s an end in sight helps me get through the tough days. Each year, I get better at managing it, and each year, I remind myself that brighter days are coming.
