Managing SAD & Boosting Winter Wellbeing: What the Science Says
As the clocks go back and the daylight hours shrink, many of us feel the seasonal shift not just in temperature — but in mood, energy, and motivation. For some, these changes are mild. For others, they signal the onset of Seasonal Affective Disorder (SAD) — a form of depression that typically begins in late autumn and can persist through winter.
The good news? Evidence-based lifestyle strategies can make a real difference in how you feel, think, and function during the winter months.
At EverWell, I support women with a holistic approach that blends medical insight, coaching, and practical tools — and here’s what I recommend for protecting your wellbeing this season.
What Is SAD?
SAD is more than just the "winter blues." It’s a recognised subtype of depression triggered by the lack of sunlight, particularly in countries with shorter daylight hours. It’s thought to be linked to:
Disrupted circadian rhythms (your body clock)
Lower serotonin levels (affecting mood)
Increased melatonin production (causing fatigue)
Symptoms may include:
Low mood or irritability
Fatigue, sluggishness, and oversleeping
Increased appetite (especially for carbs)
Difficulty concentrating
Loss of interest in usual activities
1. Prioritise Light Exposure
Light therapy is one of the most well-supported treatments for SAD.
Try this:
Use a 10,000 lux light box for 20–30 minutes in the morning. Aim for daily use from late October through March.
Get outside early — even on cloudy days, morning light helps reset your circadian clock.
Keep curtains open, work near windows, or use daylight bulbs indoors.
Research shows that light therapy can improve symptoms of SAD in as little as 1–2 weeks.
2. Move Your Body — Especially Outdoors
Exercise boosts endorphins, serotonin, and energy — all of which are often depleted in winter.
Try this:
Aim for 30 minutes of movement daily, even brisk walking counts.
Add strength training twice a week to support metabolism, mood and resilience.
Consider yoga, Pilates or stretching if energy is low — movement doesn’t have to be intense to be effective.
Outdoor exercise offers a double benefit: light + movement = better mood.
3. Eat to Support Mood & Energy
Comfort eating is common in winter, but balancing blood sugar and nutrient density helps avoid the energy crashes that can worsen fatigue and low mood.
Try this:
Eat regular meals with protein, fibre and healthy fats.
Include omega-3 fats (oily fish, walnuts, flaxseed) to support brain health.
Watch alcohol and caffeine — both can impact mood and sleep if overused.
Low levels of vitamin D, iron, and B vitamins can mimic or worsen SAD — consider testing and supplementing if needed.
4. Protect Sleep & Reset Your Rhythm
Longer nights don’t always mean better sleep. Disrupted sleep cycles can make SAD symptoms worse.
Try this:
Stick to a regular sleep-wake schedule (even on weekends).
Dim lights after sunset and avoid screens 1–2 hours before bed.
Use morning light or a sunrise alarm to cue your body clock naturally.
A consistent sleep pattern strengthens your mood and immune system — both crucial in winter.
5. Support Mental Health Proactively
If you’re feeling persistently low or struggling with motivation, don’t wait until it worsens.
Try this:
Speak with your GP or mental health professional about SAD-specific therapies like CBT.
Track your mood, energy, and habits — awareness is the first step to change.
Coaching or group support can help you reframe the season and stay on track with healthy routines.
6. Embrace Seasonal Self-Care
Instead of resisting winter, lean into it. Slower, darker months can be an opportunity for deep rest, reflection, and nourishment.
Try this:
Build in restorative rituals: journaling, reading, baths, hot drinks, early nights.
Create connection: meet with friends, join a class, or check in with loved ones regularly.
Reconnect with what brings joy — not just productivity.
How EverWell Can Help
Winter can be challenging — but you don’t have to navigate it alone.
We can support women through:
Holistic strategies for low mood, low energy & hormonal shifts
Lifestyle coaching for winter routines, movement & mindset
Guidance on supplements, nutrition, HRT and seasonal symptoms
Accountability and compassion when motivation drops
Together, we can create a personalised winter wellbeing plan that fits your body, lifestyle, and needs — not one-size-fits-all advice.
Final Thoughts
Winter is a season — not a sentence. With the right tools, you can manage SAD and even thrive through the colder months.
Start early, be proactive, and reach out for support if you need it. You deserve to feel calm, clear, and confident — all year round.
With warmth,
Elie
Founder, EverWell
