Winter & Mental Health - A NAMI in the Lobby Newsletter Article

The days are getting shorter, the air is feeling colder, and the snow is sticking longer.

Fittingly, as I write this article, snow is falling for the first time this season. I’ve been planning the newsletter for weeks, but as luck would have it, the day I finally sat down to write is also the day I had to navigate icy roads on my morning commute. After the warm fall we’d been having, today was a bit of a shock…

Winter brings up a lot of different feelings for a lot of different people. If you’re like me, you may be mourning the loss of the pretty red and gold leaves but still looking forward to the holiday season.

Like many others, I rely on sunlight—not just for physical health but for mental well-being too. The darker, colder months have always been a little harder for me to navigate. Though I’ve never been officially diagnosed with Seasonal Affective Disorder (SAD), my doctors have suggested strategies to help, like increasing my Vitamin D intake, discussing seasonal changes in therapy, and trying one of those light therapy lamps designed to mimic sunlight. (It’s on my wish list this year—hint, hint if you’re reading this Mom.)

Over the years, I’ve found comfort in the growing conversation around SAD—formerly called Seasonal Depression—and the gradual breakdown of the stigma surrounding it. Hearing others share their experiences has helped me understand that my struggles in winter are valid and real. I’m not alone, and there is treatment available (and I’m not just saying that because it’s basically NAMI’s mission statement).

If you or someone you know experiences shifts in mood, heightened depression or anxiety, low energy, or any other challenges during the winter months, it might be worth learning more about SAD. It’s also helpful to distinguish between SAD and the “winter blues,” a milder, more common emotional adjustment that many experience as the seasons change. Both are valid, and both deserve attention. Practicing self-care and, if needed, talking with a therapist or healthcare provider can make a meaningful difference.

Winter may come with its challenges, but recognizing how it affects us—and knowing there are tools and support to help—can make the season a little brighter. Whether it’s a light therapy lamp, a walk in the limited daylight, or a simple conversation with someone who understands, every step counts.

For those navigating SAD or winter blues, there are a variety of strategies that can help. These self-care practices and coping techniques include, but aren’t limited to:

1. Limit Alcohol and Substances.

2. Make a habit of getting out for a daily walk. This helps your mood by breathing in fresh air and providing a change in scenery, all while exercising.

3. Add vitamin D into your diet and make nutritional changes.

4. Plan fun activities and stick to those commitments. Once SAD begins, you're more likely to pull back and cancel plans.

5. Get social with friends and family. This helps stimulate your mind and mood by being around others.

6. Move your body with physical activity. It doesn't have to be hard exercise, but moving your body will provide physical stimulation. If you can participate in an exercise group or class, that allows you to get physical and social benefits.

7. Reach out to your support network. Tell your family and friends how this change of season affects you so they can check in on you. They can also help hold you accountable to your commitments and support you.

8. Explore Light Therapy. In light therapy, also called phototherapy, you sit a few feet from a special light box so that you're exposed to bright light within the first hour of waking up each day. Because light therapy mostly entails exposure to a specific light, you may be able to explore adding this to your daily routine without a specific professional therapy practice.

9. Stick to a Schedule. People who live with SAD often have trouble sleeping at night and getting up in the morning. A regular sleep schedule often improves sleep and alleviates symptoms of seasonal depression.

10. Keep a Journal. Writing down your thoughts can have a positive effect on your mood. Journaling works by helping you prioritize life’s problems, identify your depression triggers, and find better ways to control them.

    
    

If a table visitor at NAMI in the Lobby expresses a concern about Seasonal Affective Disorder, maintain your boundaries while you talk to them about symptoms and possible treatment options. Some resources you may want to consider sharing are: local Community Mental Health Centers, The Anxiety and Depression Association of America (ADAA), The Depression and Bipolar Support Alliance (DBSA), and, of course, 988.

If you have any questions or concerns, please reach out to Richard or Miranda. If you believe you or someone else is experiencing suicidal ideation or a mental health crisis, call or text 988.