How I beat my SAD (Seasonal Affective Disorder)
Winter doesn't have to suck.
If you’re a summer child like me, you're probably already dreading the cooler temperatures and shorter, darker days. You might be holding on to every last bit of summer you can get, soaking up the last days of sunshine, impulsively buying fall clothes you can’t afford, or planning your Halloween extravaganza(s) weeks in advance. I get it. As someone who spent the first eighteen years of my life in one of the sunniest countries (Morocco) and has battled a pretty rough case of SAD (it’s a real condition that affects millions of Americans—look it up), I want to reassure you: winter doesn’t have to be all doom and gloom. Fall can be pretty neat too.
I wouldn’t call winter my favorite season, but it has slowly grown on me over the years. With the right mindset and a few adjustments, I promise it can be manageable—and, dare I say, you might even enjoy some of it.
So, I’m bringing back (updated with new tips) this little piece I wrote about last winter—a season that turned out to be suprisingly good to me.
Last winter was pretty good to me—one of the first where my usual SAD didn’t turn me into a ghost of myself, barely able to get out of bed and participate in my own life. A few things were different this time around: I was better prepared. I took a sunny escape halfway through, did more of the things I love, and was much, much nicer to myself. It turns out that "not being a winter person" was yet another belief I didn't need to cling to so religiously. It turns out that I actually like the side of me that comes out and the things I do during the cold months.
At first, I resisted it—pathologizing it, seeking an escape from it, as I had always done, and envying those who could skip it altogether. But once I allowed myself to lean into the season fully, I was able to embrace it on its own merit. I eventually grew to enjoy getting to spend more time with myself and exploring my inner world. There is something about the limited energy and daylight that forced me to sit myself, making it harder to act on my restless tendencies or get scattered. I had to prioritize only the most important people and things, which left me no choice but to align with myself and what I really wanted to pursue. Of course, I still had my bad days—the ones where I didn't want to get out of bed or face the world, do anything, or see anyone. But there were fewer than there used to be.
Professionally: I was fortunate to take on more stimulating, aligned work that genuinely made me excited to wake up in the morning and brave the cold. The self-prescribed light therapy lamp I use every morning and as needed throughout the day certainly helped too. (vitamin D supplements are also your best friend!)
Creatively: This winter, I wrote a lot; in addition to training as a journalist, I took poetry workshops and reconnected with my literary side. I made it a habit to do at least one creative thing every week. This year, I want to infuse my winter with more music and singing, which have always been healing practices during my lowest moments.
Mentally: my deep-thinking, intellectually curious, knowledge-seeking side was given full permission to come out and play. I fell down countless curiosity rabbit holes and learned so much about myself and the world. In doing so; I gave myself permission to experience joy in my own unique way.
Socially: I was more discerning with my social schedule, prioritizing only the "Hell yes's", which made my calendar far less busy but far more fulfilling. I saved my energy for the essentials and brought back the phone call to catch up with loved ones when I couldn't be with them in person. This year, I want to make it a point to stay connected to the communities that feel the most like home to me.
Physically: with my brain so busy buzzing, I might have neglected my physical body and didn't keep a consistent movement routine—but I’m not beating myself up about it. I’ve learned that I need to do a better job prioritizing my physical health. This year, I plan to incorporate more frequent daytime walks, cardio and, strength workouts (kettlebells!), while giving myself plenty of grace on the days/weeks I struggle to follow through.
Emotionally: I practiced more self-compassion in the face of perceived shortcomings, more loving self-care, and less self-sabotaging behavior (this took time to get to and has been the culmination of many years of self-reflection and self-work). While still a work in progress, I've started listening to my body more and moving it in more intuitive ways. I’ve made it a point to pause to feel and process my emotions when I notice old behaviors resurfacing (like escapism, numbing, or restlessness). Though I still repress quite a bit, I've cried more freely and more often. I plan to continue doing the self-reflection and growth work, both alone and with my therapist(s).
Spiritually: Mindfulness is still a challenge at times, but I've been working on it by dedicating intentional time for meditation, aimless walks, and 'unproductive' moments focused on being present.
With this shift in perspective, I began to find beauty in 'winter things': Halloween!, cozy holiday gatherings—even the culturally borrowed kind, intimate dinners and game nights, magical snow-covered mornings, the softness of my robe on chilly days, hiding under the comforter on a frosty night, hot chocolates galore, deep focus sessions, a slower, more intentional lifestyle, hiding my messy hair under a beanie on a lazy day etc.
Now, don't get me wrong—my heart will always belong to the summer (and I ‘ll always continue to joke that I was a camel in a past life). But this winter was pretty good to me.
