Finding Light in the Darkness
Seasonal depression, also known as Seasonal Affective Disorder (SAD), can make the darker months feel like an uphill climb. I first felt it in Portland, where the sun seemed to disappear for weeks, leaving behind endless stretches of gray. I always knew the sun was important, but those long cloudy days made me realize how deeply its absence affected my mood, energy, and spirit.
When the sun finally returned, the city felt like it had just woken up. People flooded out of their homes, smiling and laughing, as though they’d just shared a collective moment of joy. The transformation was both eye-opening and humorous, reminding me how much light—and its absence—affects our mental and emotional well-being.
After experiencing this firsthand, I learned some powerful strategies to cope with the winter darkness. Here’s what worked for me, and I believe it can help you too:
1. Brighten Your Day with a Happy Light
One of the first things I did was invest in a happy light. These lamps mimic the natural sunlight our bodies crave, and I can honestly say they work wonders. Every morning, I’d sit by mine—journaling, sipping tea, and letting it lift my spirits. Even on the grayest days, it helped me feel energized and kept my mood up. It wasn't just brightening the room—it was brightening me from the inside.
Pro Tip: Place your happy light near your workspace or breakfast table for daily exposure, ideally in the morning.
2. Embrace Community Connection
Isolation can be one of the most detrimental aspects of seasonal depression. When we withdraw, the darkness of winter only intensifies. That’s why I made a conscious effort to embrace community—from yoga classes to ecstatic dance to simple get-togethers with friends. Sharing energy with others, whether through movement or conversation, was like a breath of fresh air.
Practical Idea: Check out Meetup groups, community events, or online gatherings if you’re looking to expand your circle.
When you're surrounded by supportive people who uplift you, the cold months don’t feel as heavy. We’re all in this together, and the support of others is one of the most powerful ways to combat isolation.
3. Indulge in Bodywork
During the darker months, bodywork became my lifeline. I turned to massages, energy healing, and other forms of body therapy. The physical act of touch released built-up tension, grounding me and helping me reconnect with my body and soul. It also gave me the space to pause and reflect when life felt too fast and overwhelming. Prioritizing self-care through bodywork was essential in maintaining balance during those difficult months.
Pro Tip: Schedule regular self-care sessions, whether it’s a professional massage or a simple at-home practice like self-massage or restorative yoga.
4. Allow Yourself to Rest
Winter is nature’s season for rest—and let’s face it, we need it too. Instead of resisting the slower pace, I embraced it. I gave myself permission to rest deeply, without guilt. I let myself sleep longer, stay cozy at home, and just be. This stillness wasn’t a break from life—it was a time for reflection and self-renewal. By honoring the natural rhythm of rest, I found space to recharge my mental and emotional batteries.
Mantra for Rest: “Rest is not laziness; it is part of my healing process.”
5. Take Inspiration from Nature
Even in the grayest of months, there is beauty to be found in nature. I made it a practice to observe the quiet beauty of winter: the bare trees, the rain-soaked earth, the stillness. Whenever I felt overwhelmed, I’d take a deep breath and reconnect with nature. It reminded me that, just like the earth, we too need this time for stillness before the new growth of spring.
Activity Idea: Bundle up and go for a nature walk. Focus on small details like the sound of rain or the texture of tree bark to ground yourself in the present moment.
6. Move Your Body—Even When You Don’t Feel Like It
Movement is essential, no matter the season. Whether it’s yoga, ecstatic dance, or even bundling up for a walk, getting your body moving keeps your energy flowing and helps you process emotions. I found that even on rainy Portland nights, dancing in a warm, dimly lit room with strangers was one of the best ways to reignite my joy and energy.
Pro Tip: Try creating a simple playlist of upbeat songs and dance around your living room. It’s a great way to boost your mood instantly.
7. Support Your Mood with Supplements
Supplements can play a significant role in supporting mental and emotional health during the colder months. While they should never replace a healthy lifestyle, they can help enhance your efforts to maintain balance. Here are a few supplements that helped me:
Vitamin D: Boosts mood and energy when sunlight is scarce.
Omega-3 Fatty Acids: Supports brain function and emotional stability.
Magnesium: Reduces stress, improves sleep quality, and eases tension.
B Vitamins: Alleviates fatigue and irritability.
Adaptogenic Herbs: Herbs like Ashwagandha and Rhodiola help the body adapt to stress and enhance resilience.
Reminder: Always consult a healthcare provider before adding new supplements to your routine.
The Neurochemical Impact of Lack of Sunlight
When we don’t get enough sunlight, it has a significant impact on our neurochemistry. The lack of sunlight leads to reduced serotonin production, the brain chemical that regulates mood, sleep, and appetite. This decrease in serotonin levels is one of the main reasons people feel depressed or fatigued during the winter months.
In addition to serotonin, the absence of sunlight disrupts circadian rhythms, which help regulate our sleep-wake cycle. A lack of natural light exposure can also affect melatonin production, making it harder for you to fall asleep and wake up feeling rested. This imbalance in your sleep cycle can contribute to feelings of exhaustion, irritability, and mental fog.
Finding the Light Again
Seasonal depression can feel heavy, but there are many ways to find light during the dark months. For me, it was about finding light in all its forms—through my happy light, in the energy of community, through movement, and emotionally by honoring winter’s call for rest and reflection.
And when the sun finally returned? It felt like a rebirth. The light came back, both outside and within, reminding me that every season—no matter how difficult—has its purpose. The return of the sun symbolizes hope, renewal, and the ability to shine again, no matter how long the darkness lasts.
Call to Action: Light Is Within Reach
If you’re struggling with the gray days, try these practices. Whether it’s a small step like seeking out a community event or investing in a happy light, you can begin to reclaim your energy today. And always remember: even in the darkest months, the light is never far. It’s waiting to return, just like you.
Affirmation: “The light within me is always shining, even when the world feels dark.”
Happy sun worshipping!