Winter often brings changes to our energy, mood, and daily rhythms, making it harder to stick to the routines that work well in warmer months. Shorter days and reduced sunlight can disrupt our internal clock and, for some, contribute to seasonal affective disorder (SAD). By recognizing these seasonal shifts and adjusting our routines with intention, we can better support our mental health throughout the winter months.

SAD is a type of depression that’s linked to changes in the seasons. It most commonly begins in the fall or winter months and typically improves or resolves in the spring. Symptoms often include low energy, fatigue, low mood, loss of interest in activities that typically bring joy, and disrupted sleep patterns. “SAD can affect anyone, even those without a personal or family history of depression, and is more common than many people realize,” says Hannah Howdeshell, Clinical Provider Supervisor at Centerstone.

These symptoms are largely connected to reduced sunlight during shorter days. Less sunlight can disrupt the body’s circadian rhythm (the internal clock that regulates sleep, energy, and hormones) which, as a result, can affect mood and emotional well-being.

Social withdrawal is a common result of SAD, with individuals feeling less inclined to interact with friends or attend social activities. Productivity may decrease, making it harder to complete our responsibilities.

One of the most effective strategies in fighting back against SAD is increasing light exposure. “Spending even five to ten minutes outside each day, such as taking a short walk around the block, can help regulate the circadian rhythm,” says Howdeshell. “For those unable to get outside regularly, light therapy lamps can help mimic natural sunlight indoors.”

Maintaining consistency is also key. Waking up at the same time each day, even when it’s dark outside, can help stabilize the body’s internal clock. Tools like sunrise alarm clocks can make waking up feel more natural and less challenging during darker months.

Adjusting routines helps restore balance to the circadian rhythm and reintroduce light and movement into the day. Structure itself is beneficial for depression, as it creates consistent, positive habits that can reduce symptoms over time. Rather than making drastic changes all at once, small, gradual adjustments are often more sustainable and effective. Even making one small change a week can make a huge difference overall.

Being mindful of mood changes is an important first step. Tracking moods using apps or journaling can help identify patterns, such as times of day when your energy or mood dips. Reviewing these patterns can clarify which parts of your routine may benefit from adjustment. Some small, practical changes to consider include:

• Opening curtains during the day to let in natural light
• Getting regular movement, even indoors or during poor weather
• Maintaining consistent wake-up and bedtime routines
• Spending a few minutes each day on a hobby or activity you enjoy
• Intentionally finding small moments of joy

If symptoms of SAD feel overwhelming or persistent, reaching out to a mental health professional or support line is an important step to restoring balance. Centerstone’s caring team of counselors is available so you don’t have to navigate seasonal mental health challenges alone.