Winter can be a challenging time for many, as shorter days and colder weather often bring more than just a chill in the air. For some individuals, these seasonal changes may trigger Seasonal Affective Disorder (SAD), a form of depression that occurs during the darker months of the year.
“SAD can deplete our energy and affect our mood, leading to a cycle where we engage less in activities we enjoy, skip routines, and withdraw socially,” says Jessica Schaefer, a licensed clinical therapist with Aspirus Health. “This can make winter feel even more difficult to navigate.”
To combat the effects of SAD, Schaefer recommends small, intentional changes that can make a big difference. Examples include setting achievable goals, such as taking more steps during the day, meeting a friend for a simple outing, or trying a new activity. These small actions can boost energy, increase feel-good chemicals in the brain, and help individuals reconnect with positive emotions.
Schaefer also suggests creating moments to look forward to, such as planning a weekly movie night or experimenting with new recipes. “Even small, manageable steps can help us find moments of joy and connection,” she notes.
For those experiencing persistent feelings of hopelessness, Schaefer advises seeking professional help. “If these feelings last for more than a couple of weeks or if someone experiences suicidal thoughts, reaching out to a health care provider is critical. A primary care provider can guide individuals to the resources they need.”