SAD - Sarah Coles

For many, winter is a season to endure rather than enjoy. The shorter days, colder nights and an overwhelming sense of dreariness can easily lead to what’s commonly referred to as the “winter blues.” But what if, instead of seeing winter as a challenge, we embraced it as an opportunity to nurture our souls and practice mindfulness?

Whether you’re a winter enthusiast, looking to deepen your connection to the season, or someone trying to find light in the midst of the cold, read on for small, actionable ways to keep your spirits high and find peace in winter’s often-misunderstood charm.

Small Ways to Keep Your Soul Singing in Winter

1. Create a Winter Morning Ritual

How you start your day sets the tone for the hours ahead. During winter, create a snug morning routine that grounds you. Light a candle, sip on hot herbal tea or coffee, and practice 5 minutes of sitting in silence – no phone, no distractions, only mindful breathing.

If you can, carve out a moment to enjoy the morning light, even if it’s just a brief step onto your balcony or a short walk down your street. Natural light can boost your mood by balancing your circadian rhythm.

2. Lean into Hygge

The Danish concept of hygge (pronounced “hoo-gah”) is all about creating cosy, joy-filled environments. Fill your winter days with warm lighting, soft textures like blankets and cushions, and indulgent treats like hot cocoa or warm soups.

Create pockets of hygge throughout your day. Whether it’s curling up to read your favourite book, listening to soft music by the fire, or enjoying a slow-cooked dinner, mindfulness doesn’t have to be complicated – it’s about savouring the moment fully.

3. Spend Time in Nature

Winter enthusiasts know that venturing outside, even in colder weather, can feel surprisingly refreshing. Bundle up and take a serene walk in the park, marvel at the frost-laden trees, and listen to the crackle of snow or the crunch of leaves underfoot.

Nature in winter holds an understated beauty. Pause to notice how quiet everything feels. It’s a perfect reminder that there’s rest in nature, which we too can emulate.

Even during a crisp, grey afternoon, the benefits of fresh air can clear your mind and energise your body.

4. Mindful Movement

Getting active in winter doesn’t need to feel forced. Gentle, mindful movements like yoga, stretching or even dancing in your living room can lift your spirits. Combine movement with gratitude by appreciating what your body does for you.

If you’re into winter sports, skiing or ice skating offer fun ways to stay active as well as soaking up nature. Equally, brisk winter walking provides a simple way to get your heart pumping, with the added benefit of experiencing the crisp winter air.

5. Practice Gratitude

Sometimes, it’s easy to slip into winter complaints about the cold and darkness. Counterbalance this by practicing gratitude. What do you appreciate about this season? Maybe it’s the comfort of warm clothes, the quiet stillness of snowy evenings, or the joy of hearty, winter meals.

Daily journaling is a great way to anchor gratitude in your day. Write down three small things you’re thankful for each day, even if it’s as simple as “I enjoyed a lovely cup of tea.” These may feel small, but over time, the practice shifts your perspective.

6. Stay Connected

Winter can feel isolating if you’re cooped up indoors too much. Reach out to friends or family and prioritise socialising, even if it’s a simple text or a cosy evening of board games at home.

If there’s a local yoga class or workshop in your area, it could be a chance to meet like-minded individuals while practicing winter mindfulness collectively.

How to Find Joy in Winter’s Chill

The winter cold doesn’t have to feel daunting. Instead, it can become part of your practice of mindfulness. Here are a few reflections on how to truly enjoy this often underappreciated season.

Appreciate Winter Comforts: Use the time indoors as an opportunity to slow down. Read the books gathering dust on your shelf, indulge in warm baths, or try a new winter recipe. Winter invites us to focus on small joys.
Observe the Season’s Beauty: Winter’s starkness – bare trees, frosty mornings – offers a different kind of beauty. Pause to absorb the little details you’d usually overlook in warmer months. Clear, crisp skies during winter can be stunning too.
Treat Winter Like an Ally: Winter forces us to find rest, hidden under the hustle of modern life. Take advantage of this pause to reflect on your goals, nurture your inner creativity, or simply enjoy the stillness and quiet.

Winter as a Time of Growth

Much like nature, winter is a season of rest and preparation. It’s a reminder to slow down, recharge and reflect before the energy and renewal of spring come around.

By incorporating small mindful practices, you can help your soul not just survive but thrive through winter. From creating cosy spaces to stepping outside in the chill, there’s plenty of opportunity to find joy in this often-overlooked season.

Winter mindfulness is about working with the season, not against it. Carry these tips into the colder months and discover just how much magic the season holds.

What’s your go-to winter self-care practice? Share it in the comments—your tips might inspire someone else who’s ready to fall in love with winter.

Further Reading: Seasonal Affective Disorder (SAD)

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Seasonal Affective Disorder, often referred to as SAD, is more than just the “winter blues.” It’s a recognised form of depression that follows the cyclical changes of the seasons, typically appearing in late autumn or early winter and often subsiding with the arrival of spring. If you’ve noticed that your mood and energy levels take a significant dip as the days grow colder and darker, you’re not alone—many people experience the effects of SAD every year.

But while SAD is well-documented, it’s sometimes misunderstood—or even dismissed as just a bout of gloominess. Is there more to it? And, most importantly, how can you combat its effects? Here, we’ll break down everything you need to know about SAD, explore how it differs from the winter blues and provide practical tips to help you better manage its symptoms.

Does Seasonal Affective Disorder Really Exist?

Yes, absolutely. Seasonal Affective Disorder is a legitimate mental health condition recognised by medical professionals. While it’s still being studied, SAD is thought to be linked to changes in sunlight and how those changes impact your body’s internal clock (also known as your circadian rhythm). During the autumn and winter months, reduced daylight can disrupt your sleep-wake cycle and lower serotonin levels—a brain chemical that helps regulate mood.

According to the NHS, roughly 1 in 15 people in the UK are affected by SAD during the autumn and winter months. Although it’s more commonly reported in northern regions, where the days can be particularly short, anyone can experience it. Symptoms often include low mood, fatigue, difficulty concentrating, and changes in appetite (often leading to carb cravings).

It’s essential to recognise the seriousness of SAD—it’s more than just feeling a bit down as the seasons change. For some people, it can significantly impact their daily function and overall quality of life.

Isn’t It Just the Winter Blues?

The term “winter blues” is often used to describe mild feelings of sadness or sluggishness that commonly occur during colder months. While the winter blues can feel unpleasant, it tends to be more manageable and doesn’t usually interfere with daily life in the way that SAD can.

Think of it this way:

Winter Blues: Temporary feelings of mild sadness or lack of energy, often resolved with minor lifestyle adjustments.

Seasonal Affective Disorder (SAD): A recurring form of depression with more pronounced symptoms, requiring targeted treatment and management strategies.

If you find yourself withdrawing from social activities, struggling to get out of bed, or feeling persistently low for weeks on end, it may go beyond the winter blues. It’s worth exploring whether SAD could be at play—and if so, seeking the right resources and support.

How to Manage Seasonal Affective Disorder

The good news? You don’t have to endure a long, dreary winter without hope. There are steps you can take to manage SAD and boost your mood during the darker months. Below, we’ve gathered practical advice to help you feel more like yourself all year round.

1. Maximise Your Exposure to Daylight

One of the key factors behind SAD is the lack of natural sunlight during autumn and winter. To combat this, try to get outdoors as much as possible during daylight hours—even if the weather isn’t ideal. A short lunchtime walk or a relaxing moment in your garden can do wonders.

If spending time outdoors isn’t practical, consider investing in a light therapy box. These specialised lamps mimic natural sunlight and can help regulate your body’s internal clock. Many users report significant improvements in mood and energy levels after consistent use.

2. Maintain an Active Lifestyle

Exercise isn’t just good for your body—it’s great for your mind too. Regular physical activity helps release endorphins, also known as “feel-good” chemicals, which can naturally lift your mood. Whether it’s a yoga class, a brisk jog, or even a home workout, aim to stay active throughout the season.

Not a fan of the gym? No problem. Activities like dancing, gardening, or even a quick stretch can help you feel energised and more positive.

3. Eat Foods That Fuel Your Energy

What you eat can have a direct impact on how you feel. While it’s tempting to reach for comfort foods high in sugar and refined carbs, these can lead to energy crashes later on.

Instead, nourish your body with whole grains, lean proteins, fruits, and vegetables. Foods rich in omega-3 fatty acids (like salmon, walnuts and flaxseeds) are particularly effective in supporting brain health and mood.

4. Develop Consistent Sleep Habits

A disrupted sleep cycle often goes hand-in-hand with SAD. You can support better rest by creating a soothing bedtime routine and sticking to a consistent sleep schedule.

Avoid screens for at least an hour before bed, as the blue light emitted by phones and laptops can interfere with melatonin production. Aim for 7–8 hours of quality sleep each night to give your body the rest it needs.

5. Lean on Your Support Network

Remember, you’re not alone in facing SAD. Talk to friends, family, or colleagues about how you’re feeling—they may be more understanding than you expect. Sometimes, simply sharing your experience can bring relief.

If you find that your symptoms are becoming overwhelming, don’t hesitate to seek help from a mental health professional. Cognitive-behavioural therapy (CBT), particularly a variation known as CBT-SAD, has been shown to be highly effective in treating seasonal depression.

6. Engage in Activities That Bring Joy

Combat the monotony of winter by making time for hobbies and activities that genuinely bring you happiness. Whether it’s reading, painting, cooking, or cosy movie nights, creating pockets of joy in your routine can help brighten your days.

7. Join a Community

Feeling connected is crucial for mental well-being. Join groups or communities focused on wellness, mental health or shared interests. Whether it’s a yoga class, a book club or a virtual group dedicated to SAD awareness, being part of a community can offer a sense of belonging and support.

Take Back Your Winter

Seasonal Affective Disorder may be a challenge, but it’s one you can take control of with the right tools and strategies. By understanding its causes, distinguishing it from the winter blues, and implementing supportive habits, you can reclaim your joy and thrive even on the darkest days.

If you’re struggling, reach out—whether it’s to loved ones, support groups, or mental health professionals. Remember, your mental health matters and small, intentional actions can lead to big improvements.

Here’s to brighter days—no matter the time of year.

Tag: SAD

Winter Mindfulness: Finding Joy in the Chill