There’s a moment every year when the light begins to shift. Mornings arrive slower. The air feels different. Some days it’s subtle. Other times, it’s like your energy has been quietly replaced by fog.
You might notice yourself sleeping a little longer, craving comfort food, or feeling less motivated. But, maybe it’s not you, it’s something else at play.
Our moods, much like the weather, have their own seasons. And sometimes, they follow the clouds.
This pattern has a name: Seasonal Affective Disorder, or SAD. The American Psychological Association describes it as a type of depression that appears in specific seasons, usually when sunlight fades. The World Health Organization notes that seasonal mood changes are a global reality, not limited by geography or culture.
It’s a reminder that the line between body and environment is thinner than we think.
When Light and Mood Intersect
As daylight shortens, the body changes course. Serotonin, the chemical that helps regulate mood, drops. Melatonin, which signals rest, increases. The body’s internal rhythm begins to lose its timing.
For some, this shows up as mild fatigue or slower mornings. For others, it’s a heavier, longer shadow that affects daily life.
But there’s more to it than biology. The way we live today doesn’t leave much room to adjust. The world keeps running at the same pace all year, even when nature tells us to pause.
When we try to outpace our own rhythm, it catches up with us.
Adapting, Not Resisting
Over the years, I’ve realized resilience isn’t about fighting through every low point. It’s about listening, noticing the patterns in how we feel and what helps us reset.
The season will change whether we do or not. The challenge is learning how to move with it instead of against it.
Here are a few small ways to stay balanced when the days grow shorter:
Get as much light as you can
Step outside early in the day. Open windows, let natural light in, and sit where the sun reaches you. Even brief light exposure can help your body find its rhythm again.
Move a little every day
You don’t have to train hard. A short walk, stretching, or any gentle movement helps clear mental fog and lift mood.
Keep sleep steady
Sleep and light are connected. Go to bed and wake up around the same time. Create a calm space that tells your body it’s time to rest.
Eat to support your energy
When moods dip, it’s easy to crave sugar or heavy meals. Try to mix in balanced, nourishing food: soups, grains, vegetables, and healthy fats. Hydration helps too.
Stay connected
SAD can make people pull away from others. Try not to. Message a friend, share a meal, or talk to someone who understands. A bit of warmth from others often matters more than light itself.
Find comfort in slowing down
Winter doesn’t have to be something you survive. It can be a season for reflection, slower mornings, and quiet moments that recharge you for the next cycle.
When It Becomes Too Heavy
If you’ve felt low for several weeks or can’t shake the fog, it may be time to talk to a professional. Cognitive Behavioral Therapy (CBT) has shown strong results in helping people manage SAD. Some benefit from medication or guided light therapy too.
Seeking help isn’t about weakness. It’s about giving yourself the same care you’d give someone you care about.
A Note on Leadership and Awareness
As a leader, I’ve seen how seasonal energy shifts affect teams. Focus drops. Collaboration feels harder. It’s not laziness — it’s rhythm.
When leaders understand this, workplaces become more humane. Simple steps like adding natural light, encouraging breaks, or offering flexibility — can make a real difference.
Wellbeing isn’t about chasing constant positivity. It’s about building awareness and allowing space for people to recharge when they need it.
Moving Forward
Our moods will always shift with the seasons. The trick is to stop seeing that as a flaw.
The darker months remind us that slowing down is part of staying balanced. With light, movement, connection, and care, we can move through winter without losing our sense of self.
At WMHI, we believe resilience grows when we learn to respect our own cycles. The weather will always change, and so will we. Through corporate mental health training focused on developing personal resilience, we can carry light through every season.
