How to overcome seasonal depression: a Daylight Savings Survival Guide

Summary: Feeling the slump as daylight dwindles? While most people just “survive” the season of early sunsets, what if you could thrive in it? In this guide, we’ll dive into some unconventional strategies for thriving during the darker days, from mastering the art of slow living to carving out dedicated time for rest and relaxation. Discover science-backed and unique ideas to transform your evenings into moments of creativity, reflection, and recharging. Ready to turn back the clock on seasonal burnout? Let’s make this your season of slow, powerful growth.

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Thriving when the sunlight fades

As we "fall back" into daylight saving time and watch daylight hours shrink, it's easy to feel our energy and mood shrink, too. Suddenly, the sun sets before most of us even leave work, and we're thrust into longer evenings that can feel…a bit dark. But this time of year doesn't have to feel like a slow slide into winter hibernation. In fact, with a few shifts in mindset and some intentional habits, we can overcome seasonal depression and turn this season of less sunlight into a thriving time for growth, creativity, and relaxation.

Here are some science-backed yet unconventional ways to adapt to and embrace this transition.

1. Lean Into Slow Living: A Time to Pause, Not Just Hibernate

As the days shorten, consider this season a gentle nudge to slow down. Our culture glorifies busy schedules and productivity, but the rhythm of nature is pulling us in the opposite direction. Use these darker months to adopt a practice of slow living. Try savoring your morning coffee instead of gulping it down, take breaks to stretch and breathe throughout the day, and truly unwind at night.

Slow living isn't about doing nothing—it's about doing less, but with intention and presence. Studies suggest that when we slow down and do one thing at a time, we reduce stress and enhance focus and overall satisfaction.

So, try syncing your schedule to the season by embracing a little extra stillness and savoring the small moments that often get overlooked in the bustle. This approach can bring a sense of calm and tranquility to your life, helping you navigate the seasonal changes with ease.

  2.  Be Intentional about Building Rest and Relaxation Into Your Daily Routine

This time of year is the perfect season to develop a rest-focused routine. Instead of fighting the urge to wind down earlier in the evening, build a relaxation ritual into your routine. Think of it as a form of self-care that aligns with the rhythms of nature. Try winding down with a warm bath, lighting some candles, or practicing meditation before bed.

Aiming for quality rest doesn't mean aiming for hours of sleep alone. Try incorporating short, rejuvenating rest breaks during the day, even if it's just for five minutes. Short bursts of intentional rest help our minds and bodies recharge, energizing us in ways that will serve us well, even beyond these darker months.

  3.  Seek Out Natural Light—It's Powerful Medicine to Overcome Seasonal Depression

We're designed to respond to natural light; it's part of our biology. But during this season, we don't get nearly enough of it. Make it a goal to get outside daily, even if just for a few minutes in the morning. Exposure to sunlight in the morning can help regulate your circadian rhythm, making it easier to fall asleep at night and wake up feeling refreshed. If getting outside isn't an option, consider investing in a light therapy lamp, which can simulate daylight and boost mood, productivity, and energy levels.

Holiday Tip:  Check out this stylish light therapy lamp that I'm loving this season. It makes a great holiday gift! They'll enjoy the style and the benefits all season.

Natural light isn't just about what you can physically see—it's also about what your body feels. Even on a cloudy day, being outside can increase your vitamin D levels, improve your mood, and combat the effects of seasonal affective disorder (SAD).

If your energy is low, it’s a good idea to ask your doctor to check your Vitamin D levels to see if you would benefit from supplements. If it’s determined that you need supplements, I recommend Pure Encapsulations. (Always check with your doctor before taking supplements.) This American-made brand is hypoallergenic and produced without all the extra fillers found in many other brands. It's the only brand I buy for my family.

  4.  Get Creative with Your Evenings

With longer nights, we're given more time indoors, which can feel limiting at first. But what if we approached it as a chance to try new things? Embrace creativity and use these dark evenings as a canvas. Start a new hobby, like painting, knitting, or journaling. Dive into that stack of books you've been meaning to read or explore some new recipes that give you a cozy sense of joy and accomplishment. Not sure what to read? Check out my Book Club page for suggestions.

Or, if you're up for it, try writing out a "seasonal bucket list" to see how you can turn these darker months into something special. It's about making room for experiences and moments that bring you joy, which may just become winter traditions you'll look forward to year after year.

  5.  Fuel Your Body with Warming, Nourishing Foods

 

We often think of summer as the time to eat light and fresh, but our bodies naturally crave something heartier in colder months. Incorporate warming, nutrient-dense foods into your diet, like root vegetables, legumes, and spices like turmeric and ginger that can help keep your immune system strong. (Choose organic for the best quality.)

Consider creating a ritual around cooking, like preparing a pot of soup or stew each week. There's something deeply nourishing about cooking with seasonal ingredients that bring a sense of grounding and comfort—an ideal pairing for these colder, darker months. Plus, cozy food can be fuel that helps lift your mood and give you a boost when natural sunlight is in short supply.

Need Inspiration? Check out my Pinterest collection for "Healthy Recipes with a Dash of Comfort"

  6.  Check In With Yourself: What Needs Recharging?

Longer nights are a natural invitation to turn inward. Use this time as an opportunity for introspection. Start with a simple question: "What areas of my life need recharging?"

This season can be a great time to check in with yourself, reflect on the year so far, and begin setting intentions for the coming year. Whether you're focusing on mental, physical, or emotional wellness, spend a few minutes each evening journaling or simply reflecting. Are there relationships that need more of your attention? Goals that need re-evaluating? Areas where you could be gentler with yourself?

Pro-Tip: Use this reflective period to reset for the next chapter.

  7.  Embrace the Night and Create a Cozy Space

Since we're spending more time indoors, why not make our spaces cozy and inviting? Create an environment that feels like a retreat from the world—add soft blankets, warm lighting, and textures that invite comfort. When the world outside is dark, we can create a warm, bright space indoors. This act of creating a cozy space can bring a sense of comfort and security, making the longer nights more enjoyable.

Making our homes feel cozy can have a surprising impact on our mood. The Danish have a concept called "hygge," which is about creating a cozy, charming atmosphere that nurtures well-being. Consider adopting a bit of hygge to combat the winter blues, and watch as your evenings feel a little brighter and more fulfilling. Check out my post on Hygge for the Holidays.

Thrive this Season with these Tips on How to Overcome Seasonal Depression

By embracing these strategies, you can transform the dark into something light and turn seasonal depression into an opportunity for growth and well-being. Remember, you have the power to thrive, even during the season of less sunlight.

Less sunlight doesn't have to mean less energy, joy, or creativity. If anything, the darkness is a cue to shift gears, nurture our inner lives, and tend to parts of ourselves that may have been neglected in the busier months. By leaning into this season's natural rhythm and embracing intentional slow living, relaxation, and creativity, we're reminded that even in the darkest months, there's so much light to be found.

So this season, as you adjust to less sunlight, try letting go of the hustle and give yourself permission to slow down. It's a time for resetting, recharging, and reconnecting with what truly makes us feel alive—no matter what the clock or calendar says.

Most importantly, if you are still feeling down, please contact your healthcare provider for additional support. You don't have to do this alone.

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