Hello Seasonal Affective Disorder

Let’s be real: winter can be a real A-Hole. The days get shorter, the sky turns into a relentless gray blanket, and suddenly all you want to do is curl up in a blanket of your own until, oh, May. If you’re anything like me, the shift in seasons and dealing with seasonal affective disorder can hit hard—and not just because you miss seeing the sun after 4pm.

So, if Seasonal Affective Disorder (SAD) has you feeling more sluggish than motivated, let’s take a deep breath, throw a snowball at our problems (metaphorically, please), and talk about how to keep our spirits from hibernating through the colder months. I’ve got some tips that will help, and if not, at least make you laugh while you stare at your Vitamin D supplements.

1. Lighten Up (Literally)

If we can’t have the real sun, let’s fake it ‘til we make it. Light therapy boxes are a game changer. You can sit in front of one while you work, read, or scroll Pinterest for more home renovation ideas you’ll one day convince your partner to tackle (ahem, look Dale). These babies mimic natural sunlight, tricking your brain into thinking you’re not living in a perpetual dusk. It’s science, and it works!

Also, I will likely get said light box thrown at me by so many of you, but I do hit the tanning bed 1x per week for these 6 weeks. It warms me up, takes away the Wisconsin Winter Glow and hits me with some light, helping me manage seasonal affective disorder.

2. Move Your Body, Even If It’s Just to the Fridge

I know, I know. Exercise is supposedly the cure for everything. But I’m not suggesting you sign up for a 6am bootcamp class while it’s snowing. Just move. Dance in your kitchen, take the dog for a walk (or pretend you’re one of those people who run for fun), or even have a solo dance party to 90s jams in your living room.

Movement gets the endorphins going, and as Elle Woods famously said, “Endorphins make you happy.” And while I won’t go full ‘Legally Blonde’ on you, I will say that regular movement can alleviate some symptoms of seasonal affective disorder.

3. Embrace Hygge, aka the Art of Being Cozy AF

If we’re stuck in winter, we might as well make it cozy, right? Think: blankets, hot cocoa, and candles that smell like you’re living in a forest cabin. Hygge (pronounced hoo-gah, not ‘huggy,’ though that’s also appropriate) is the Danish way of turning cold, dark months into a full-on cozy fest. So grab your fluffiest socks and snuggle into a good book, your favorite Netflix show, or your dog (bonus points if it’s all three).

Warning: May lead to an overwhelming urge to redecorate your living space in 50 shades of neutral.

4. Check In on Your Mindset (Yes, Even Now)

I get it—mindset work feels like a lot when you’re just trying to keep it together, but this is when it matters most. Take five minutes each morning to journal, set an intention, or just remind yourself that this gray funk isn’t permanent. Sometimes just naming what you’re feeling (hello, seasonal affective disorder) takes away some of its power. You’ve faced worse before, and you’ll face worse again, but winter? You got this.

Bonus Tip: Feel free to swear a little when journaling. No one’s fucking grading this.

5. Vitamin D: More Than Just a Supplement

Seriously, we need Vitamin D. The sun’s ghosting us, so we’ve got to make up for it somehow. Whether it’s a supplement or food packed with the good stuff (think salmon, eggs, and fortified cereals), keeping those Vitamin D levels up can make a noticeable difference in your mood. And if you’re like me and perpetually forget to take your vitamins? Set a reminder on your phone. Or stick them next to your coffee, because we both know that’s a daily ritual. When I finally got in to a routine with this it was a game-changer in dealing with seasonal affective disorder.

6. Socialize, Even When You Don’t Feel Like It

It’s tempting to hole up and play hermit during the winter months, but trust me: some human interaction can do wonders. Schedule a coffee date with a friend (even if it’s virtual), go out for a walk with someone who makes you laugh, or join a group activity where you can share your collective misery about the weather. Connection is key, even when Netflix and a blanket seem like the only answer.

Note: No one said your social interaction couldn’t happen in your favorite cozy socks.

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7. Plan Something to Look Forward To

I can’t say enough about this one. Having something on the calendar, whether it’s a weekend getaway or a night out with friends, gives you something to focus on other than the fact that it’s pitch dark at 5pm. Even something small—like planning a spring garden or starting a new creative project—can give you a glimmer of hope. It’s all about tricking your brain into thinking the world won’t always be this cold and gloomy.

Bonus: If your plan involves travel, please take me with you. I can fit in a suitcase. I promise to bring snacks.

There you have it—7 tips to help you flip winter the bird (politely, of course) and keep SAD from stealing your joy. Remember, this season is temporary, and so is the funk that comes with it. Now, go light your cozy candle and grab that Vitamin D—spring will be here before you know it!