Winter Wellness: Finding Inner Peace in the Darkest Months

The winter chill in the northern hemisphere brings shortened days, reduced sunlight and freezing temperatures that can wreak havoc on your mental health. This time of year, darkness descends in more ways than one, and it's easy to fall into a depressive state filled with anxiety, melancholy and fatigue.

During these darkest months, many people suffer from Seasonal Affective Disorder (SAD), a condition with symptoms of persistent lethargy, pervasive sadness, heightened moodiness, and disrupted sleep.

I should know, I was one of the millions who are affected every year. When the autumn gloom seeped in, my mood reflected it. Going to work in the darkness and returning home in the same left me chasing daylight on the weekends. I daydreamed of spending winters in a tropical paradise surrounded by blue skies and bright sunshine. But aside from escaping to a sunny island for winter, is it possible to counteract the "winter blues"?

Thankfully, yes! Whether you've got a slight case of the winter blues or you're suffering from multiple seasonal affective disorder (SAD) symptoms, you can make it through the year's darkest months by embracing strategies like light therapy, exercise, healthy eating, and other self-care routines.

In this blog, I'll show you how to find winter wellness and inner peace during the darkest days of the year.

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD), also known as the "winter blues," is an official type of seasonal depression that starts when the seasons change in the fall and continues into the dark winter months.

But why? While the scientific community has yet to determine the specific cause of seasonal affective disorder (SAD), it has pinpointed the main factors that come into play.

Serotonin: The brain chemical serotonin, also known as the happy hormone, helps regulate your mood. However, sunlight greatly affects the levels of molecules and neurotransmitters that help maintain peak serotonin levels. Without the right amount of the sun, your serotonin plummets and with it so does your mood.

Circadian rhythm: The winter months bring on decreased sunlight, disrupting your body's biorhythm. Once this internal clock isn't ticking normally, signs of depression and seasonal affective disorder (SAD) can quickly set in.

Melatonin levels: The seasonal changes can upset and disrupt the body's natural level of melatonin, causing changes in your mood, appetite, and sleep patterns.

As the months of spring bring more light and warmth, most people feel their depression and seasonal affective disorder (SAD) symptoms lift rapidly.

What are the symptoms and signs of Seasonal Affective Disorder (SAD)?

The recurrent seasonal patterns, symptoms and signs of seasonal affective disorder (SAD) mimic those associated with depression but differ in that they only last 4-5 months out of the year.

Symptoms and signs can include:

• Persistent anxiety, sadness, helplessness or "empty" mood

• Feelings of guilt, hopelessness or pessimism

• Irrational irritability, frustration, or restlessness

• Loss of interest in hobbies or social activities

• Pervasive fatigue, oversleeping, overall "sluggishness"

• Difficulty in concentrating or decision-making

• Creeping thoughts of death or suicide

• Overeating, weight gain

It's important to remember that not everyone with seasonal affective disorder (SAD) experiences all the symptoms listed, but if you find yourself nodding along to many of them, you might be feeling the prevalence of seasonal affective disorder (SAD) and noticing the negative impact on your daily life.

Natural Strategies for Managing Seasonal Affective Disorder (SAD)

While there's no surefire cure to prevent seasonal affective disorder (SAD), there are many natural strategies you can implement to manage the signs and symptoms. Many people who begin treatment before the yearly shift find they can head off serious changes in mood, appetite and energy levels.

Here are some natural strategies and habits I've incorporated that have helped me keep the worst of the winter blues at bay.

Implement Light Therapy and Vitamin D: A light therapy box mimics the sun's rays and helps alleviate seasonal affective disorder (SAD) symptoms. Exposure to just 30 minutes of light, even artificial light, can compensate for reduced natural sunlight. When I set my light therapy box to go off 10 minutes before my morning alarm, I feel more awake, alert, and ready to go in the mornings.

If you're able to get outside each day or even sit by a window, this can also significantly help diminish the symptoms of seasonal affective disorder (SAD). Don't forget to supplement vitamin D this time of year; the winter sunlight isn't strong enough to provide it, and your body depends on it!

Get Moving with Physical Activity: When you're feeling the winter blues "or blahs",” it can be hard to find the energy to exercise. But regular exercise will boost your mood and energy levels! If the weather and temperatures allow, the best mood buster is a little nature therapy with a quick walk or run outside.

But when it's too cold for outdoor workouts, try a suitable indoor activity like joining a yoga studio, a rock-climbing gym or signing up for a fitness class. When all else fails, I love putting on dance music and going crazy in my living room. It gets my heart rate up and puts a smile on my face!

Take Good Care of Yourself: This is the time of year to embrace healthy eating and wellness routines to help you feel your best. For some people that might look like scheduling more social outings with friends and family. For others, it means indulging in hobbies or creative pursuits.

I find that a simple group meditation practice and keeping a gratitude list help me stay grounded and thankful for all of the wonderful things in my life. Find what lifts your mood and brings you joy, and make that a part of your winter wellness routine.

Maintain Good Sleep Habits: While getting good sleep is important all year round, it's tempting to hibernate and sleep more during the winter. While it might feel good, sleeping too much further disrupts your circadian rhythms and sleep cycles. Maintaining the habit of waking up and going to sleep at the same time every day — yes, even on weekends — can help keep the symptoms of seasonal affective disorder (SAD) away.

It's also important to note that both alcohol (which is a depressant) and electronic devices greatly disrupt sleeping patterns. For me, sipping warm herbal tea and putting down the screen at least one hour before turning in helps me relax and get a good night's sleep.

Create a Cozy Home Environment: Studies have shown that our surroundings can have a big impact on our mood. During the dark days of winter, making your home a cozy place can work wonders for your mental wellness. From the colour of your walls to the lighting of your rooms, there are many ways to spruce up your surroundings. I created a beautiful book corner with my favourite reading chair, a warm light, some colourful cushions and a few indoor plants. It's the perfect place to relax.

For most people, taking steps and implementing natural strategies early on can help prevent seasonal affective disorder (SAD) complications from getting worse over time. However, a small percentage of those suffering through the seasonal funk may need medication and professional help to get through the winter months.

Find Your Light with a Wellness Retreat

The cold, dark months of winter can make even the simplest tasks feel overwhelming and take a toll on your mental health. If you're feeling drained, unmotivated, and disconnected, you might be suffering from seasonal affective disorder (SAD).

At The Place Retreats in Bali, we offer award-winning luxury wellness retreats to help you beat the winter blues. Our Balinese tropical sanctuary is designed to help combat the symptoms of seasonal affective disorder (SAD) through holistic therapies, movement practices, and mindfulness techniques to reclaim your energy, restore balance, and rediscover inner peace.

Through individualised therapy sessions (including EMDR, CBT, and DBT), Kundalini yoga, meditation, and deep tissue matrix healing, our expert team brings a personalised approach to help boost your serotonin levels, reset your circadian rhythms and regulate your mood. With Bali's sunlit landscapes, you can emerge from winter feeling lighter, brighter, and fully renewed.

Don't let the winter blues get you down! Escape the seasonal slump at The Place Retreats. Contact us today to learn how our tailor-made retreats can help you find light, warmth, and clarity—even in the darkest months.