By Lisa Thurber, Master’s-Level Counseling Intern
This time of year, many people experience what’s commonly known as the “winter blues.” For some, it’s a mild dip in motivation or mood. For others, it can progress into Seasonal Affective Disorder (SAD), a form of depression linked to changes in daylight and circadian rhythm. Regardless of where we fall on that spectrum, it’s important to remember that what we’re feeling is valid—and that there are ways to care for ourselves in these darker months.
Why the Change in Seasons Affects Us
Our bodies and minds are deeply connected to light. Sunlight helps regulate our sleep-wake cycle, influences hormone levels, and supports serotonin production—the “feel-good” neurotransmitter that boosts mood and energy. When daylight hours decrease, it can throw these systems out of balance. We might find ourselves sleeping more but still feeling tired, craving comfort foods, or feeling more withdrawn.
I often describe this as a kind of “emotional hibernation.” The natural world slows down during winter, and in some ways, our spirits do too. While this isn’t inherently bad, it becomes a concern when the slowing down turns into isolation, sadness, or a sense of hopelessness.
Signs You Might Be Affected
Some common signs of seasonal mood changes include:
- Feeling persistently down, irritable, or anxious
- Losing interest in activities you usually enjoy
- Changes in appetite—especially craving carbs or sweets
- Oversleeping or trouble getting out of bed
- Feeling sluggish or easily fatigued
- Difficulty concentrating or staying motivated
If these symptoms sound familiar and persist for more than a couple of weeks, it’s worth having a conversation with a counselor or healthcare provider. You don’t have to simply “wait it out” until spring.
Practical Ways to Offset Seasonal Mood Changes
The good news is there are several small but powerful steps that can help lift your mood and sustain emotional health through the darker seasons.
Seek the Light
Make it a priority to get outside during daylight hours, even for a short walk. Natural light—even on cloudy days—can help regulate your body’s internal clock. Some people also benefit from light therapy, using a special lamp that mimics natural sunlight. Just 20–30 minutes in the morning can make a difference in mood and energy levels.
If your home tends to feel dim, try opening curtains early in the day, rearranging furniture to maximize sunlight, or adding warm, soft lighting in the evenings to create a cozy atmosphere.
Move Your Body
Exercise is one of the most reliable mood boosters available. You don’t have to join a gym or start running marathons—gentle movement counts. Walking, stretching, yoga, or even dancing in your living room can help release endorphins and reduce stress. Movement also helps counteract that sluggish feeling that often comes with colder weather.
Stay Connected
When it’s cold and dark, it’s tempting to retreat and hibernate, but isolation tends to worsen low mood. Try to stay socially engaged, even in small ways. Attend a community event, join a book club, or volunteer somewhere that matters to you.
At Anchorpoint Counseling Ministry, we see the power of connection every day. When people share their struggles, they often realize they’re not alone—and that in itself brings comfort and hope.
Create Comforting Rhythms
Our emotional health thrives on structure and rhythm. Maintaining regular sleep, meal, and activity schedules helps stabilize mood and energy. Create daily rituals that ground you—like morning coffee by a window, evening prayer, journaling, or a few moments of gratitude before bed.
I often encourage clients to intentionally make their space nurturing—add a warm blanket, light a candle, or listen to calming music. These small acts of care remind your body and mind that you’re safe and supported.
Nourish Your Spirit
Seasonal transitions can also stir spiritual reflection. As the outside world quiets, we’re invited to slow down and look inward. Take time to connect with God in ways that feel authentic to you—through prayer, Scripture reading, meditation, or time in nature.
One verse I often return to in this season is Psalm 46:10: “Be still, and know that I am God.” These words remind me that stillness is not emptiness—it can be sacred space where we are reminded of God’s presence and care, even when the world feels dim.
Know When to Seek Support
Sometimes, despite our best efforts, the darkness feels too heavy to manage alone. That’s when counseling can be a lifeline. Talking with a therapist can help you identify patterns, develop coping skills, and find new ways to reconnect with meaning and hope.
At Anchorpoint Counseling Ministry, we offer a safe, compassionate space to process what you’re feeling—whether it’s seasonal sadness, grief, or something deeper—and to rediscover a sense of peace and purpose.
Embracing the Season Rather Than Resisting It
It can help to reframe this time of year not as something to “get through,” but as an invitation to rest, reflect, and nurture yourself differently. The slower pace and longer nights can remind us of the value of restoration. Just as the earth replenishes itself during winter, we too can use this time to replenish our emotional and spiritual reserves.
Maybe that looks like reconnecting with creative hobbies or reaching out to loved ones for meaningful conversation. Maybe it’s allowing yourself to slow down without guilt, trusting that this season—like all others—will pass and bring new growth.
You’re Not Alone
If you’re finding this season difficult, please know you’re not alone and there is help available. The darkness of winter does not have to mean darkness within. With the right support, you can find light, warmth, and connection even in the coldest months.
If you’d like to learn more about how Anchorpoint can help during the winter blues, check out our services or fill out a digital intake. You can also give us a call at 412-366-1300. You don’t have to face the darker days alone. Together, we can find light again.