Written by: Joy F. Harris (She/Her) MSW, LCSW
Ah, winter. The season of hot cocoa, crackling fires, cold crisp air, white blankets of snow, and the relentless urge to hibernate like a bear who’s just discovered Netflix and DoorDash. For some, it’s a magical time of year, while for others, it’s a soul-crushing, daylight-deprived slog through an endless tundra of gray skies and existential dread. Whether it is your jam or not, many of us were already feeling over it when that groundhog popped out of the ground, saw his shadow, and told us winter was not going anywhere anytime (real) soon.
Some people simply dislike the cold weather, snow, and ice, staying inside more, or the lack of sunshine. Others really struggle with this time of year and may be battling Seasonal Affective Disorder (SAD). SAD is the melodramatic cousin of the winter blues (or, as I like to say, blahs), which sweeps in to ruin any good times that may be had during this time of year.
At its core, SAD is more than just a fleeting case of the winter blahs. It’s a type of depression that emerges in response to the changing seasons, often beginning in late fall and lingering through the winter months. The lack of sunlight, the shorter days, and the colder weather can disrupt our internal rhythms, leaving us feeling out of sync with the world around us. For those who experience SAD, the weight of this shift can feel overwhelming and can create a heaviness that colors every aspect of life.
Imagine waking up to a gray, overcast sky that seems to stretch endlessly in every direction. The sun, which is our life-giving source of warmth and energy, feels like a distant memory. You drag yourself out of bed, your body feeling heavy with fatigue, and you find that the tasks that once felt manageable now seem insurmountable. The joy you used to find in everyday moments feels just out of reach. This is the reality for many who live with SAD, and it’s a reality that can feel incredibly lonely.
But here’s the thing: you are not alone. SAD is a shared experience, a reminder that we are all deeply connected to the natural world and to one another. Just as the seasons change, so too do our emotions, and there is no shame in feeling the weight of winter’s darkness. It’s okay to acknowledge that this time of year is hard. It’s okay to ask for help. And it’s okay to give yourself the grace to rest, to heal, and to seek out the light—both literally and figuratively.
For those navigating SAD, small things like intentional acts of self-care matter! It might mean investing in a light therapy box, which is a tool that mimics natural sunlight and can help regulate your mood. It might mean bundling up and stepping outside, even for just a few minutes, to breathe in the crisp winter air and remind yourself that the world is still alive and vibrant not matter the time of year. It might mean reaching out to a friend or loved one, sharing your feelings, and allowing yourself to feel cared for by others. The key to battling through the brutal winters for someone with SAD is to avoid falling into isolation and stagnation. Take care of yourself —get enough rest; try to find the beauty in each day because it is there when you look hard enough; eat well; maintain a productive and active routine within your own limits; avoid stress when possible; and take the steps to reach out to someone for an extra word of encouragement when you feel you need a boost.
Never let a ground hog ruin your day. One of the most beautiful aspects of humanity is our resilience, our ability to find hope even in the darkest of times. Spring always follows winter, and with it comes the promise of renewal, growth, and light. Until then, be gentle with yourself. Celebrate the small victories, whether it’s getting out of bed, taking a shower, or simply acknowledging that today was hard, but you made it through. The sun will return, and with it, so will you.
Make an appointment with one of our therapists in Pittsburgh, PA, or email info@elementspgh.com or call 412-587-6020.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
