November Newsletter: Seasonal Sadness: A Guide to Staying Steady in Winter

Winter often brings a natural shift in mood. As the light decreases and days shorten, the body and nervous system adjust. Many people notice lower energy, heavier emotions, and a slower pace during this time. These can be very natural nervous system responses to the season. This time of year can also bring social pressure to feel joyful, motivated, and reflective. If life feels uncertain or tender, that contrast can feel uncomfortable. Feeling sad or flat in winter is not necessarily a sign that something is wrong, it can be a natural human response to less light, more stillness, and the internal changes that come with colder months.

Why winter can feel heavier

There are real biological and psychological shifts that occur, including:

• Changes in serotonin and melatonin

• Altered sleep patterns

• Fluctuations in motivation and energy

• A natural pull toward lower activity levels

Winter naturally invites more introspection. Slower pace and quiet can bring emotions forward that were easier to manage or ignore during brighter, busier months. This is not always comfortable, yet it is a normal seasonal rhythm for many people.

Seasonal sadness vs depression

Seasonal sadness may look like:

• Moving or thinking more slowly

• Mild irritability or emotional sensitivity

• Wanting more rest and comfort

• Reduced motivation or enthusiasm

Depression looks and feels different. If you notice persistent hopelessness, losing interest in activities you normally care about, significant changes in appetite or sleep, or thoughts of harming yourself, it is important to reach out for support. Therapy and medical care are there for a reason, and seeking help is an act of care, not failure.

For most people experiencing winter sadness, what is happening is a seasonal adjustment of mood and energy.

What can help

There are practical, supportive steps that can help regulate mood and maintain steadiness:

• Gentle daily movement or walking

• Keeping regular mealtimes and balanced nutrition

• Maintaining consistent but manageable social connection

• A simple daily rhythm or structure

• Talking about how you feel rather than carrying it alone

• Rest that is intentional and restorative

The goal is not high productivity or forced positivity but rather to aim for stable routine, steady energy, and self-support.

Staying steady as the season changes

Winter does not always feel bright or inspired, and that is okay. Seasonal mood shifts are a common response to environmental change. You can support yourself by creating a rhythm that accommodates what your body needs rather than fighting it.

This can look like:

• Building in pockets of rest across the week

• Incorporating gentle sensory comfort such as warmth, soft textures, calming sounds, or grounding scents

• Keeping warm and dressing in a way that feels supportive

• Choosing nourishing meals that feel soothing and stabilising

• Allowing comfort while still engaging in daily tasks

• Giving yourself permission to slow down without disconnecting from life completely

The focus is steadiness, not perfection. Respond to your needs with intention. Hold yourself with care while still moving through the essentials of your day. Winter is a season that invites softer pacing, and honouring that can help you stay grounded and supported.

With care

Preeti

The Healing Practice