Light in the Dark: Practical Ways to Feel Better (Even When Winter Feels Heavy)(Part 3)

If Part 1 helped you understand what SAD is, and Part 2 helped you recognize the signs, then Part 3 is where we get practical.

When seasonal depression hits, our motivation can feel like it suddenly disappears. So instead of a long list of “do more” advice, which can overwhelm us to a great extent, think of this as a menu. Pick one or two things that resonate with you and feel doable. If you can commit to performing small changes consistently, those baby steps will add up and can make a real difference.

1) Start With Light (Even if You Don’t Feel Like It)

Winter light definitely hits different. The days are shorter, the sun is weaker, and a lot of us hibernate indoors more than we realize. Trust me, your body notices that shift.

• Get outside within 30–60 minutes of waking (even 5–10 minutes helps)

  
  

• Still go on gray days—daylight helps even when it’s not sunny

  
  

• If mornings are hard, aim for midday light (lunch break walk, errands during daylight)

If you'd like to try a light therapy lamp:

• Use it in the morning, not late at night

  
  

• Start with short usage, then build up

  
  

• If you have eye conditions, bipolar disorder, or migraines, check with your clinician first

2) Build a Gentle “Winter Routine” (Not Punishment)

Routines sometimes feel like rules when you’re low and already don't have enough energy. But a simple routine can also be a lifeline—something that holds you up when your emotions can’t.

Try a 3-step morning reset:

1. Light: open blinds / step outside / sit by a bright window

2. Water: drink a glass of water

3. One small win: make your bed, stretch, or wash your face

If you’re having a hard day, use a “minimum day plan”:

• 1 hygiene step

  
  

• 1 food step

  
  

• 1 movement step

  
  

• 1 connection step

3) Move Your Body in a Way That Doesn’t Feel Like a Chore

Movement helps your mood, but “go work out” can feel impossible when you’re depressed. Just the thought of going to the gym or even doing exercises at home is enough to make some feel like curling back up in bed under the covers. So let's make the movements smaller and kinder for our body and our mind.

• 5-minute stretch by a window

  
  

• Short walk or jog with music/podcast

  
  

• Gentle yoga or chair stretches

  
  

• Dance to one song in your kitchen (yes, this counts too!)

4) Feed Your Brain (Without Shaming Yourself)

SAD often comes with cravings—especially carbs and sugar. I know I have a very dangerous sweet tooth! That’s not you being “undisciplined.” That’s your body looking for quick comfort and energy. There's a reason there's "comfort foods" to begin with. They take us back to places of happiness and warmth.

Instead of fighting yourself, try adding support:

• Add protein to breakfast (eggs, yogurt, protein shake, nut butter)

  
  

• Add something warm (soup, tea, oatmeal)

  
  

• Keep easy options around for low-energy days

5) Don’t Isolate in Silence (Connection Is a Treatment Too)

Seasonal depression loves isolation. Most of us look at it as our time to "hibernate". Sometimes it can convince you that you’re a burden, or that nobody will understand how you're feeling/what you're going through.

Connection doesn’t have to be a big social event:

• Text one person: “I’m having a heavy week. Can you check in on me?”

  
  

• Take someone with you while you run errands

  
  

• Short phone call

  
  

• Support group (online and/or in-person)

  
  

• Therapy or coaching (online and/or in-person)

If you don’t know what to say, you can simply say this: “I don’t need you to fix it. I just don’t want to feel alone in it.”

6) Know When to Get Extra Support

If your symptoms are intense, lasting, or affecting your ability to function, it’s okay to get help. Therapy, coaching, and medical support are tools as well.

If you ever feel unsafe or like you might harm yourself, please reach out immediately to a trusted person or local emergency/crisis support in your area.

What's Next

Part 3 was all about making winter feel a little more manageable through small, practical steps you can actually stick with—getting more light, building a gentle routine, adding simple movement, supporting your body with warm nourishing basics, and leaning into connection instead of isolating. None of it is about “fixing yourself” overnight; it’s about creating tiny anchors that help you feel steadier, especially on the heavy days.

In Part 4, we’re going to take it a step deeper and talk about mindset—how to work with your thoughts when they get darker in the winter, how to quiet the inner critic, and how to practice self-compassion in a way that feels real (not cheesy) while you keep moving forward.

If you want to share your experience with seasonal depression (or what helps you cope), you're welcome to leave a comment or message me. Someone reading might need your words more than you realize.