Finding Your Light Within: A Gentle Guide to Seasonal Affective Disorder
Have you noticed how your body seems to whisper different things as the seasons shift? Perhaps as autumn arrives and the days grow shorter, you feel yourself pulling inward—craving more rest, feeling a heaviness that wasn't there in summer, sensing a quiet sadness settling into your bones.
You might wonder if you're imagining it, being too sensitive, or if something is truly shifting within you. The truth is: you're not imagining anything. Your body and heart are responding to real changes in light, rhythm, and season. What you might be experiencing is Seasonal Affective Disorder (SAD)—and understanding it with gentleness can be your first step toward holding yourself through these darker months.
At Discover Peace Within, we believe that honoring your experience—even when it feels heavy—is an act of deep self-love. Your struggle with the changing seasons isn't a weakness. There is nothing wrong with you. It's about being asking for something different — something nurturing, something that helps you stay connected to yourself when the world around you grows dim.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is more than just feeling a little low when winter arrives. It's a recognized form of depression that flows with the seasons—usually appearing in fall and winter, then naturally lifting as spring returns.
Think of it as your internal rhythms falling out of sync with the world around you. Just as flowers need sunlight to bloom, our nervous systems need light to maintain balance. When that light diminishes, our bodies feel it. Especially if you are a deeply feeling, deeply thinking person, or if you are highly sensitive.
The beautiful thing about understanding SAD is recognizing the pattern. This isn't random sadness—it's your body responding to its environment in a predictable way. And what's predictable can be prepared for, held, and worked with tenderly.
The Gentle Science Behind It
Our bodies are wired to dance with light and darkness. We have internal clocks—circadian rhythms—that tell us when to wake, when to rest, when to feel energized or sleepy. These rhythms rely heavily on sunlight.
When autumn and winter bring shorter days, two important things happen in your brain:
Serotonin (your mood-balancing neurotransmitter) can drop when you receive less sunlight. This isn't your fault—it's biology responding to environment.
Melatonin (your sleep hormone) may be produced at different times or in different amounts, making you feel drowsy when you want to feel awake, or disrupting the gentle flow of your sleep-wake cycle.
There's also vitamin D—the sunshine vitamin—which decreases when we're indoors more. Lower vitamin D has been connected to lower mood, creating another layer of seasonal sensitivity.
Understanding this science isn't about fixing yourself. It's about having compassion for what your body is navigating.
Recognizing the Whispers: Signs of SAD
Sometimes our bodies speak to us in whispers before they have to shout. Tuning into these early signals is an act of mindful self-care.
What SAD Might Feel Like
In Your Heart and Mind:
A persistent heaviness or emptiness that settles in
Activities that once brought joy now feel flat or overwhelming
Difficulty focusing, as though you're moving through fog
A critical inner voice that grows louder
Thoughts that spiral into dark places (please reach out for support if this happens)
In Your Body:
Wanting to sleep more, or struggling to pull yourself from bed
Exhaustion that doesn't lift with rest
Craving comfort foods, especially carbs and sweets
Weight changes you didn't consciously choose
A heaviness in your limbs, as if gravity is stronger
In Your Relationships:
Pulling away from people you love
Feeling irritable or more easily overwhelmed
Wanting to hibernate rather than connect
Noticing your sex drive has shifted
If these experiences show up consistently as the seasons change—for at least two years in a row—it may be SAD. But remember: only a compassionate mental health professional can truly diagnose what you're experiencing. You don't have to figure this out alone.
Your Authentic Self Beneath the Seasonal Shadow
Here's something important to hold: SAD doesn't define you. It's an experience moving through you, not your identity.
You might feel like two different people—the vibrant, energized version of yourself in summer versus the withdrawn, heavy version in winter. And you might wonder: which one is the "real" me?
Sweet one, you are both. You are whole in every season.
Your authentic self doesn't disappear when winter comes—it's still there, perhaps quieter, perhaps harder to hear, but present. The journey through SAD isn't about becoming someone else. It's about finding ways to stay gently connected to yourself when everything in your environment makes that feel harder.
Gentle Pathways to Light: Treatment Approaches
The beautiful news is that SAD responds well to compassionate, consistent care. You have options, and you can choose what feels right for your body and heart.
Light Therapy: Inviting Dawn Inside
Light therapy is like bringing a sunrise into your home. It involves sitting near a special light box that mimics natural sunlight for 20-30 minutes each morning.
How to Practice Light Therapy Mindfully:
Create a morning ritual around it—make tea, journal, or simply breathe while the light washes over you
Position your light box at eye level, about an arm's length away
Choose a 10,000 lux light that filters UV rays
Notice how your body responds—does your energy shift? Does your mood lift slightly?
Think of this as feeding your nervous system the light it's been hungry for. Most people notice gentle shifts within a week or two.
Therapy: A Sacred Space for Your Whole Self
Therapy offers something precious: dedicated time to be fully seen, to explore what lives beneath your sadness, to reconnect with the parts of yourself that feel lost in winter's darkness.
Cognitive Behavioral Therapy (CBT) for SAD: This approach helps you notice the stories you tell yourself about winter, about your worth, about your capacity—and gently reshape those stories into something more true and kind.
You might explore:
The thoughts that arise when days grow short
Ways to stay engaged with life even when energy is low
Problem-solving for winter-specific challenges with creativity and self-compassion
The Deeper Work: Sometimes SAD connects to older wounds—childhood experiences, unprocessed grief, beliefs about yourself that were planted long ago. Therapy creates space to tend to these tender places, to understand how they weave into your seasonal experience, and to heal at the root.
Medication: Chemical Support When Needed
For some, antidepressant medication becomes an important piece of seasonal wellness—and there's no shame in this. Sometimes our brains need support that goes beyond what light and therapy alone can provide.
Common Options:
SSRIs that gently increase serotonin availability
Bupropion XL, which can be started before symptoms typically arrive
If you're considering medication, work with a prescriber who listens to your whole experience and partners with you in finding what feels right.
Vitamin D: Nourishing from Within
Since sunlight is scarce, many people benefit from vitamin D supplementation in fall and winter.
A Mindful Approach:
Have your levels checked first (not too much, not too little)
Typical doses range from 1,000-2,000 IU daily
Take it with a meal that contains healthy fats (it absorbs better)
Notice how you feel after a few weeks
Mindful Practices for Seasonal Wellness
Beyond clinical treatments, there are daily rhythms and rituals that can hold you through darker months. These aren't about forcing happiness—they're about gentle, consistent care.
Welcoming Natural Light
Open your curtains first thing in the morning—invite whatever light exists inside
Spend time near windows during the day
Bundle up and step outside, even for five mindful minutes
Notice how light—even winter light—feels on your face
Moving Your Body with Gentleness
Movement doesn't have to mean intense workouts. It can be:
Gentle yoga or stretching in the morning
Dancing in your kitchen to a song you love
Walking slowly, paying attention to each step
Swimming, letting water hold you
The invitation is to move in ways that feel nourishing, not punishing.
Honoring Your Need for Rest
Yes, SAD can make you want to sleep more—and sometimes, that's exactly what your body needs. The key is finding balance.
Wake at a consistent time, even on weekends (your circadian rhythm loves this)
Create an evening ritual that signals rest time
Make your bedroom a sanctuary—cool, dark, peaceful
If you nap, keep it brief and early in the day
Nourishing Yourself with Food
Winter often brings cravings for comfort and carbs. Rather than fighting this, can you meet it with curiosity?
Notice what your body is actually asking for
Choose complex carbs that provide steady energy
Include protein to balance blood sugar
Add omega-3s (salmon, walnuts) which support mood
Stay hydrated—your body needs water even in winter
This isn't about restriction. It's about listening deeply to what truly nourishes you.
Staying Connected, Even When You Want to Hide
Isolation makes everything heavier. Even when your instinct is to withdraw:
Schedule regular connection time with loved ones
Be honest: "I'm having a hard winter, but I want to stay close to you"
Join a winter activity—book club, craft circle, anything that creates gentle structure
Consider a SAD support group where others understand
Creating Winter Rituals You Love
What if winter could hold beauty instead of just struggle?
Light candles in the early evening
Create a cozy reading corner
Start a creative project just for you
Practice gratitude for winter's gifts—rest, reflection, turning inward
Make something warm and fragrant (soup, bread, tea)
Planning Ahead: Your Seasonal Wellness Map
One of the most empowering things about recognizing your pattern is the ability to prepare with intention.
Before Winter Arrives
Schedule therapy or increase session frequency
Set up your light therapy box and test it
Stock up on vitamin D
Create a list of winter activities that bring light to your heart
Talk with loved ones about what you'll need
Prepare your home—maximize light, create coziness
As Symptoms Begin
Start all your practices immediately
Be extra gentle with yourself
Lower the bar for productivity—winter is not summer
Check in regularly: What do I need today?
During the Deepest Months
Maintain consistency with what helps
Celebrate tiny victories—you got out of bed, you reached out, you tried
Remember: this is temporary. Spring will come.
When to Reach Out for Support
Please consider professional support if:
Your symptoms feel overwhelming or interfere significantly with daily life
You're having thoughts of harming yourself (call 988 immediately)
Self-care practices aren't enough on their own
You want to explore the deeper roots of your seasonal struggle
You simply want companionship on this journey
Reaching out isn't weakness—it's wisdom. It's choosing yourself.
Reframing Your Relationship with Winter
Beyond treating symptoms, there's an invitation to explore: What is winter teaching me?
For some, winter's darkness mirrors internal landscapes that need attention. For others, it's a forced slowing-down in a culture that glorifies constant doing. Sometimes, winter asks us to rest in ways we resist all year.
What if you could:
Honor your need to hibernate without shame
See winter as a season for internal work, dreaming, germinating
Release the pressure to be productive in the way summer (and our society) demands
Trust that dormancy is part of the cycle, not failure
This doesn't mean pretending SAD isn't hard. It means finding meaning within the difficulty.
A Love Letter to You in Winter
If you're reading this while winter feels heavy:
You are not broken. You are a sensitive being responding to real changes in your environment. Your struggle is valid. Your pain matters. And underneath it all, the essence of who you are remains untouched by seasonal shadows.
You deserve support. You deserve gentleness—especially from yourself. You deserve to reconnect with joy, even if that looks different in winter than it does in summer.
Every small act of self-care—every morning with your light box, every vulnerable conversation, every moment you choose connection over isolation—is a profound act of love.
Spring will come. And while you wait, you don't have to wait alone.
Next Steps: Reaching Out
If you're ready to explore how therapy can support you through SAD—and help you understand the deeper patterns beneath it—we're here.
At Discover Peace Within, we create a safe, nurturing space where you can:
Explore your unique experience of seasonal patterns with a therapist who truly sees you
Understand the deeper roots of your winter struggle—childhood experiences, beliefs about yourself, unprocessed emotions
Develop personalized coping strategies that honor your authentic self
Work through CBT techniques specifically designed for SAD
Process the grief of losing parts of yourself to seasonal darkness
Build a sustainable wellness plan that carries you through every season
Feel genuinely supported, not just "fixed"
Your first step is gentle: We offer a free consultation with a Client Care Coordinator who will listen to your story and help you find the right therapist match.
You don't have to navigate winter's darkness alone. You don't have to white-knuckle your way through another hard season. There's support here, whenever you're ready.
Contact Information:
Website: discoverpeacewithin.com
Phone: 720.772.8432
Location: 1212 Delaware Street, Denver, CO 80204 | Serving Denver and Colorado state-wide virtually
Scheduling: Click to book online