Stop Fighting the Season: A Better Way to Do Winter

DPS Staff
3 days ago
3 min read

In our experience, the seasons often influence our clients' psychological well-being. From a clinical perspective, what you're experiencing isn't just "the winter blues" -- it's a biological and neurological response to environmental stressors.

When the days shorten and the temperature drops, your nervous system often shifts into a state of "conservation mode." This can manifest as Seasonal Affective Disorder (SAD) or subsyndromal winter depression.

This article explains why this happens and how you can support your mental health.

The Biological Reality of Winter

There are several physiological hurdles your brain faces in winter, which can make it difficult to treat the symptoms.

Circadian Dysregulation: Lack of sunlight disrupts your internal clock, causing a "phase shift" in sleep-wake cycles.
Neurotransmitter Imbalance: Reduced light exposure can lead to a drop in serotonin (which regulates mood) and a sudden rise in melatonin (which triggers sleepiness).
Social and Physical Withdrawal: Cold weather often leads to "behavioral activation" deficits. By not moving and socializing, we stop doing the things that keep us healthy.

1. Light Therapy and Circadian Anchors

Your brain relies on light as a "zeitgeber" (a time-giver). Without it, your mood becomes off-balance.

The Gold Standard: Use a 10,000 lux light box for 20–30 minutes within an hour of waking. This mimics sunlight and helps "reset" your brain chemistry.
Natural Exposure: Seek "optical flow" by walking outside; even on gray days. Ambient light is significantly stronger than indoor lighting.

2. Radical Acceptance of Seasonal Capacity

In therapy, we often discuss the "tyranny of the shoulds." By forcing oneself to remain productive in the winter, one creates a cycle of shame.

The Clinical Reframe: View winter as a period of biopsychosocial maintenance.
Lower the Bar: Reducing your expectations isn't giving up; it’s a strategic adjustment to your current "energetic budget."

3. Behavioral Activation (Movement)

An antidepressant, such as physical activity, can be extremely helpful in winter. Unfortunately, the "barrier of entry" may be higher when it's cold.

Low-Friction Movement: We recommend "micro-dosing" exercise. Taking a brief walk or stretching for five minutes will release dopamine without overwhelming your nervous system.
Function over Form: Focus on movement that regulates your heart rate rather than achieving fitness goals.

4. Nutritional Support for Brain Health

In high-stress seasons, your brain needs specific fuel to produce mood-regulating chemicals.

Stable Glucose: Fluctuating blood sugar can mimic or worsen anxiety and irritability. As such, aim for protein-rich, complex carbohydrates.
Serotonin Precursors: Foods like turkey, eggs, and nuts contain tryptophan, which helps your brain produce serotonin during the dark months.

5. Micro-Routines as "Emotional Handrails"

Whenever your internal world feels chaotic or heavy, external structure provides stability.

Predictability: Choose one or two "anchor habits" (e.g., a specific morning beverage or a consistent bedtime). Predictability reduces cognitive load on tired brains.

6. Social Connection and the "Safety Signal"

A feeling of isolation signals to the primitive brain that you are at risk, which increases anxiety levels.

Low-Energy Connection: If a party feels impossible, a 10-minute phone call or a text exchange still provides the "belongingness" your nervous system needs to feel secure.

7. Cognitive Hygiene (Limiting Inputs)

When your baseline resilience is low, "doom-scrolling" or constant news alerts can trigger a "fight-or-flight" response.

Guard Your Bandwidth: Intentionally curate your digital environment to prevent "empathy fatigue" and sensory overload.

When to Seek Clinical Intervention

It is sometimes not enough to make lifestyle adjustments alone. If you notice any of the following symptoms, it may be a sign that you need professional assistance:

Anhedonia: A total loss of interest in the things you once loved.
Vegetative Symptoms: Significant changes in appetite, excessive sleeping (hypersomnia), or extreme lethargy.
Cognitive Fog: Difficulty concentrating or making simple decisions.
Feelings of Hopelessness: Thoughts that things will never improve.

Life-changing options include Cognitive Behavioral Therapy (CBT-SAD) or medicine. When it comes to managing your health, seeking help is not a sign of weakness, but rather a proactive move.