From Hibernating to Thriving: Creating a Winter Routine to Beat Seasonal Affective Disorder (SAD)

When winter rolls around, it’s tempting to press the snooze button on many areas of our lives. The shorter days, colder weather, and lack of sunlight can leave us feeling unmotivated and out of sync. For those living with Seasonal Affective Disorder (SAD), this seasonal slump can feel even heavier and lead to a clinical, seasonal depression. But what if winter wasn’t just something to endure? What if you could find a way to turn it into a season of care, connection, and even joy?

Let’s reimagine winter together. By creating a thoughtful, personalized routine, you can nurture your mental health and transition from a hibernating to a thriving mindset.

Set the Tone:

Mornings set the tone for your day. When battling SAD, the right morning routine can help make a difference in your entire day

• Light Therapy instead of Sunlight: Invest in a light therapy box and position it near your breakfast nook or desk. As you sip your coffee, let the bright light mimic natural sunlight, kickstarting your body’s serotonin production.

• Move Your Body Gently: Skip the pressure of an intense workout first thing in the morning. Instead, try some light stretching, a yoga flow, or even a 5-minute walk around your living space to get your blood flowing.

• Set a Small, Achievable Intention: Instead of an overwhelming to-do list, choose one intention for the day. It could be “take a walk at lunch” or “call a friend.” Small wins build momentum.

Nourishing Body and Mind:

Comfort food doesn’t have to derail your health—it can uplift you when done right. Winter is the perfect time to explore meals that are both cozy and nutrient-packed.

• Meal Prepping With a Purpose: Take a Sunday afternoon to prepare hearty, nutritious meals like soups loaded with veggies, whole grains, and lean proteins. Add warming spices like turmeric or cinnamon, which can lift your mood naturally.

• Snack Smart: Keep quick, energy-boosting snacks on hand like nuts, dark chocolate, or citrus fruits to combat mid-afternoon slumps.

• Hydration Is Key: The cold may not make you thirsty, but staying hydrated is vital for mental clarity. Jazz up your water with slices of lemon or warm herbal teas for a seasonal twist.

• Ditch the Booze: Try a dry January challenge or set goals to reduce alcohol use throughout the winter months. Alcohol is a depressant and can contribute to symptoms of SAD.

Weekly Connection Goals:

When the instinct to hibernate kicks in, staying connected to others can feel challenging—but it’s crucial for combatting the isolating effects of SAD.

• Make It Intentional: Set a weekly goal to connect with someone you care about. It could be a coffee date, a FaceTime call, or even sending a thoughtful text.

• Join a Group or Class: Winter is the perfect time to explore something new—a book club, virtual cooking class, or even a yoga studio. Finding a community around a shared interest helps combat loneliness.

• Keep It Low Pressure: Connection doesn’t have to mean hosting a dinner party. Sometimes sharing a quiet moment watching a movie with a friend is just as fulfilling.

A Sample Winter Wellness Day:

Here’s a practical template to help you build your own routine:
Morning:

• Wake up and spend 20 minutes with your light therapy box while sipping coffee or tea.

• Do 5-10 minutes of light stretching or yoga to awaken your body.

• Eat a warm, nutritious breakfast—oatmeal with nuts, cinnamon, and a drizzle of honey is a great choice.

Midday:

• Take a short outdoor walk, even if it’s just to the mailbox. Aim for daylight exposure when possible.

• Have a wholesome lunch—think a hearty soup or grain bowl with vibrant veggies.

Afternoon:

• When energy dips, enjoy a mood-boosting snack like an orange or a handful of almonds. Spend a few minutes reflecting on what’s going well today or practicing gratitude.

Evening:

• Connect with someone you care about, whether it’s a quick phone call or cooking dinner together.

• Unwind with a calming activity like reading or knitting, and dim the lights to prepare your body for sleep.

• Limit screen time and ditch any evening caffeine intake to ensure that you are preparing your body for an optimal sleep. Take advantage of the cold by keeping the room cool and the bedding cozy!

Building a winter routine isn’t about perfection; it’s about progress. It’s giving yourself tools to combat the challenges of SAD while embracing the season in a new way. Small, intentional actions can help you shift your mindset from surviving winter to thriving in it.