Embracing Light through the Dark Season: Support for Seasonal Affective Disorder (S.A.D.)

As the days grow shorter and darker, some of us begin to feel an emotional weight settling in—a mood shift that comes with the change in season. This is known as Seasonal Affective Disorder, or S.A.D., a type of depression that usually starts in the late fall and continues through winter.

What is S.A.D., and Who Does It Affect?

S.A.D. affects millions, often creating feelings of sadness, low energy, and sometimes a loss of interest in activities we usually enjoy. For those who experience it, the shift can feel overwhelming, as if a cloud has dimmed the light from within. The reduced sunlight can disrupt the body’s biological clock, also known as circadian rhythm. Often, we experience a decrease in serotonin levels, the brain chemical (neurotransmitter) that affects mood and feelings of wellbeing. Additionally, since our bodies naturally produce melatonin when it is dark, the increase in darkness during times when we can’t go to sleep can play havoc with the natural balance of our systems, as well.

While S.A.D. is challenging, small changes can help us find balance and light, even on the darkest days. Here are three tips to support yourself or someone you love during this season:

1. Let in the Light: Natural light helps our mood tremendously. Try to spend time outdoors during daylight hours, even if it’s just a short walk. If getting outside is tough, consider using a light therapy lamp, which can help mimic sunlight.

2. Stay Active and Social: Movement and connection are powerful ways to lift our spirits. Physical activity and reaching out to friends or loved ones can keep feelings of isolation at bay and boost mood through the release of endorphins.

3. Create a Cozy Routine: Lean into the season by setting up warm, cozy spaces and incorporating comforting routines like a morning tea ritual or a five-minute evening meditation to create moments of peace.

Ritual to Welcome the Light

As we head into the darker months, consider starting each day with a "Light Embracing" ritual. Each morning, take a few minutes to sit by a window or outside. Close your eyes, take a few deep breaths, and visualize a gentle light filling your body. Feel the warmth within, radiating from your heart to your whole being. This simple practice can help start the day with a sense of lightness and intention, even when the world outside feels dim.

Seasonal shifts can be challenging, but small adjustments and practices can make a big difference. You’re not alone, and with a few mindful changes, it’s possible to bring a bit of light into every day.

This is also the time of year you will find me reaching for my citrus essential oils. Especially Bergamot. Bergamot Oil helps to relax, restore and calm. This beautiful oil is also incredibly uplifting and so helpful for dealing with depression, anxiety, and tension. Bergamot is an excellent oil for helping with sleep issues and insomnia and is one of my personal favorite essential oils for seasonal affective disorder.