Coping with Seasonal Affective Disorder
As the days grow shorter and the light begins to fade, many of us feel the subtle (or not-so-subtle) tug of the changing seasons. The Earth’s tilted axis alters our exposure to sunlight, shifting not just our external environment but our inner landscape as well. These transitions are natural — yet they can profoundly influence mood, energy, sleep, and focus.
For some, this manifests as Seasonal Affective Disorder (SAD) — a cyclical form of depression that peaks in the darker months. But even without a formal diagnosis, many notice seasonal dips in motivation, warmth, or vitality. At Flourish Integrative Mental Health & Midwifery, we see this as an invitation to slow down, listen more deeply, and support both body and mind through the darker season.
Embracing the Seasonal Shift
The arrival of autumn and winter can feel like a turning inward. Energy naturally declines, inviting us to rest, reflect, and realign. Instead of resisting this slower rhythm, what if we worked with it?
Consider adopting the Scandinavian principle of Hygge — the art of cozy contentment. Create small rituals that nourish your senses: soft blankets, candlelight, herbal tea, journaling, and slow, mindful meals. Give yourself permission to release the pressure of constant productivity. This season is nature’s reminder that stillness is also part of growth.
Meditation, mindfulness, and gentle breathwork are beautiful ways to attune to the season’s energy. Reflect on what is being shed, and what quiet seeds are being planted beneath the surface.
Light Therapy: Restoring Your Rhythm
Reduced sunlight can disrupt the body’s circadian rhythm, melatonin production, and serotonin balance — key players in mood and sleep regulation. Light therapy (phototherapy) is one of the most evidence-based tools for SAD.
Light Therapy Tips:
Timing: Use your light box early in the morning to help reset your internal clock.
Intensity: Look for a box offering at least 10,000 lux and 200 square inches of light exposure.
Distance: Sit about 16–24 inches away, allowing the light to enter your eyes indirectly.
Duration: Begin with 10–15 minutes daily, building up to 30 minutes as tolerated.
Many people notice improvements in mood and energy within 1–2 weeks. Consistency is key.
Supporting the Body: Movement, Nutrition & Rhythm
Your physical body craves rhythm as much as your mind does. Movement — even in brief daily doses — helps counter fatigue, stimulate endorphins, and balance neurotransmitters. Try morning walks, yoga, or dancing to music that makes you feel alive.
Nutrition matters, too.
During colder months, it’s common to crave heavier foods. Instead of judging those impulses, aim to balance them. Choose warm, nourishing, and grounding meals that don’t weigh you down — roasted root vegetables, lentil or squash soup, and spices like ginger, turmeric, cinnamon, and rosemary that promote circulation and lift mood.
Blood sugar regulation plays a major role in emotional steadiness. Prioritize protein and limit sugary indulgences that can spike and crash energy levels.
Botanical Remedies & Supplements
Nature offers powerful allies during the darker months:
St. John’s Wort and Lemon Balm Tinctures (combine; take ½ teaspoon three times daily in a small amount of water or 40-80 drops)
Bach Flower Remedy; Mustard (2-4 drops, four times daily)
Vitamin D3 (2,000-5,000 international units daily, or more depending on your lab value)
Aromatherapy Blend; 10 drops of Grapefruit, Rosemary, & Frankincense
Each body is unique, and herbal or supplement strategies should be tailored to your constitution, medications, and overall health. Request an appointment at Flourish Integrative Mental Health & Midwifery if you want a personalized care plan or have individual questions.
Embrace the Light Within
Seasonal change asks us to move inward, nourish our roots, and tend the soil of the self. Whether through light therapy, movement, nutrition, or mindful rest, you can align with nature’s rhythm rather than fight it.
If the season feels especially heavy or your mood shifts noticeably each year, you don’t have to navigate it alone.
At Flourish Integrative Mental Health & Midwifery, we offer holistic support — from integrative medication management and functional testing to therapy, botanical medicine, and ketamine-assisted psychotherapy. Together, we’ll create a plan that honors your body’s wisdom and restores your inner light.