https://youtu.be/BHHs3MPc9sE
Video content summary: My Tips for Coping With Seasonal Affective Disorder (S.A.D.)
The clocks change, and suddenly it feels like the day is over before it starts. It’s winter is coming, and in New England that can mean it’s getting dark around 3:30 PM.
If you’ve ever felt that panic when the sun starts dropping earlier and earlier, you’re not alone. These are the habits I use to deal with the winter blues and Seasonal Affective Disorder (S.A.D.), especially when the gray days stack up.
Feeling the Winter Chill in New England
I live in New England, and when daylight savings hits, it’s a gut punch. A couple weeks later, you can already see the sun “descending” in the afternoon, and it starts to feel like the day is slipping away.
For part of this, I’m outside (audio might be a bit wild). I literally live right next to a highway, so consider it an experiment. Still, getting outside is a big part of what helps, so it felt right to talk about this out here.
Who I Am and Why I’m Sharing This
My name is Dani Taylor. I’m the co-owner of VeganProteins online coaching, and I talk a lot about training, habits, and building a life you can stick with.
I’m also switching up my filming spots at home because I got tired of sitting in the same place all the time. Sometimes a small change in your space helps more than you’d expect.
My Struggle with Depression and S.A.D.
I struggle with depression, clinical diagnosed depression, and winter tends to make it worse. The seasonal piece is real for me.
A few things that always hit at once:
- The clocks changed a couple weeks ago
- It starts getting dark around 3:00 PM
- The days feel shorter fast, and it adds pressure
It’s fun winter depression, except it’s not fun at all.
Quick Disclaimer Before the Tips
I’m not a mental health professional, and these tips aren’t a replacement for professional care if you need it.
I think these ideas can help a lot of people feel steadier in winter. If you think you’re dealing with Seasonal Affective Disorder, talk to a qualified professional.
Tip 1: Plan Your Winter Ahead (So It Doesn’t Plan You)
A lot of winter stress isn’t just the weather. It’s the calendar.
Early winter can be packed with Thanksgiving, Christmas, travel, gift shopping, New Year’s plans, then New Year’s resolutions. Then comes the stretch that can feel endless, January, February, March (especially in New England). It can feel like a long tunnel, with nothing exciting on the other side.
A simple winter plan helps in two ways: it keeps you from overbooking yourself early, and it gives you something to look forward to later.
Avoid overcommitting in early winter
If your schedule is already stacked, your mood has less room to breathe. Be realistic about what you can do, and what you can skip.
Build things into January, February, and March
It doesn’t need to be fancy. It doesn’t need to be a Caribbean vacation. You just need a few things on the calendar that get you excited.
A few indoor date night ideas I use
Jo and I do more indoor activities in winter than any other season. Escape rooms are a favorite for both of us.
A few options that work well when it’s freezing outside:
- Escape rooms
- Movie nights (going out to the movies is a big one for me)
- Simple planned nights at home that still feel like an “event”
Movies and local day trips still count
Big vacations can be expensive and hard to schedule. Another thing I like is picking a nearby city we haven’t explored yet, driving there, and treating it like a mini tour for the day.
And when March hits, I start planning my garden. I can’t do much outside yet up here, but planning gets me excited. It’s a reminder that spring is coming.
Tip 2: Use Light on Purpose (Not Just When You’re Desperate)
One of the biggest drivers of seasonal depression is the lack of light. The days get short, you barely see the sun, and it wears on you.
If you live somewhere that gets dark early, a light box is worth trying.
Why a light box can help
I bought mine for $20. Jo has one too. We keep them on our desks and turn them on full blast, pointed at our faces, during the hours when it “should” be light outside.
That usually means:
- When we wake up and start working
- Sometimes into early evening, even around 6:00 PM if we’re still working
Start before you feel awful
This part matters. Don’t wait until you feel like you’re already in a hole.
If you start early, you might think, “I don’t know if it’s working.” Then you realize you feel okay, and that’s the point. Is it a miracle? No. It’s helpful, not a miracle.
Even if some of it is placebo, when you’ve dealt with real S.A.D., you’ll try almost anything that’s safe and simple.
Tip 3: Get Outside Regularly (Even When You Don’t Feel Like It)
This is the most important one on my list.
Get outside. I don’t care how cold it is.
There’s a saying in Norway: there’s no such thing as bad weather, just bad clothing. I agree with that. If winter keeps you trapped indoors, upgrading your winter gear is a mental health purchase.
Dress for the day you have
It’s about 35 degrees out while I’m talking about this, and I’m fine.
What helps me:
- Scarf
- Warm coat
- Heavy shoes
- Hat
- Gloves when it gets colder
Plan walks when the sun is out
I’m naturally a homebody. I can stay inside for days and feel “fine,” but it’s not good for me.
So I watch the forecast and plan a walk for the sunniest part of the day. Even a short one helps.
Sunlight does something your brain needs
Getting sunlight on your face and in your eyes helps your body regulate your circadian rhythm. It supports the hormones that keep your sleep and energy steadier.
The best way I can describe it is this: it gives you life.
A small idea I’m considering
I’m thinking about getting one of those heat lamps restaurants use on patios and putting it on my patio. If I can sit outside for a few minutes in the morning and feel warm enough, I’ll do it.
If you take nothing else from this post, take this. Do what you’ve got to do, but get outside.
Tip 4: Bring the Outside Inside
Another reason winter can feel heavy is that everything loses color. You stop seeing green things growing. If you live in Florida, you might not relate, but a lot of the country turns gray and bare.
So I try to bring “alive” back into the house.
Add houseplants (safely)
We keep lots of plants in the house. It helps the space feel active and changing, even when the world outside looks frozen.
If you have pets, make sure your plants are safe for cats and dogs.
Keep fresh flowers around for a pop of life
I also bring home flowers every few weeks. I can usually make a bunch last close to three weeks with the way I take care of them, so I swap them out about that often.
When it feels like there’s no life to be found outside, a little color on the table helps more than you’d think.
Tip 5: Socialize on Purpose (Yes, Even If You’re an Introvert)
This goes against my nature. I’m an introvert, and I can turn into a total hermit in winter.
But people need people.
If you spend six months indoors, barely talking to anyone, it messes with your head. The COVID lockdowns proved that. We have plenty of data now, and most of it points in the same direction.
A few ways I keep connection in my week:
- I go to a community gym, and I see many of the same people daily
- I make sure we stay in contact with friends and family
- In the tougher months (January through March), I try to schedule something simple, like a trivia night
Online connection can help, but it’s not the same as being in the same room laughing with real people.
Tip 6: Make Laughter a Winter Habit
Laughter really is the best medicine, at least for me. If you’ve met me in person, you know I’m always cracking jokes, even when I probably shouldn’t.
But at home alone, I don’t laugh much. When I noticed that, I started being more intentional about it.
Most nights, Jo and I are sitting in the living room watching something. My default choice is usually heavy, dark, intense stories. I love that stuff.
When winter feels bleak, I switch it up. I put on something funny, light-hearted comedies, or standup. I even save some of the funniest shows I want to watch for winter.
Think about a day when you felt awful, then a friend showed up, cheered you up, and you laughed until it hurt. You probably felt better fast. That’s not nothing.
Tip 7: Make Winter Cozier (Hygge Helps)
There’s a word, “hygge.” It’s Danish and Norwegian, and it’s about treating the cold, dark months as a season to make your space simple, inviting, and cozy.
We don’t have a perfect English word for it, but the idea is easy to practice:
- Big, soft blankets
- Candles
- Fires (if you have a fireplace)
- Warm sweaters
- A home setup that feels comforting
I dread winter every year, so I’m not pretending this is effortless. But mindset matters here. If you can find even a few winter-only things to look forward to, it changes the whole season.
Change perspective, change everything.
If anyone knows winter, it’s Norwegians. If you need ideas, look at how they get through it.
Bonus Basics You’ve Heard Before (Still True)
A lot of the classic advice helps too:
Keep a consistent bedtime, exercise, eat well, drink water.
They’re obvious, so I focused more on the stuff that’s easy to overlook, but the basics still support everything else.
When It’s Time to Get Professional Help
If you feel like you’re struggling beyond what these tips can touch, reach out to a mental health professional. You Are Not Alone, and there’s no shame in getting help.
Different treatments work for different people, and a professional can help you sort out what’s best for you.
Coaching and Community Through VeganProteins
If you’re interested in support with fitness and nutrition as a vegan, that’s what we do at VeganProteins.
Here are a few options mentioned on the channel:
- VeganProteins one-on-one coaching application
- Muscles by Brussels Membership free one-month trial (bi-weekly live coaching calls, monthly workouts for gym or home, 200-plus high-protein vegan recipes, a custom app, new bonuses, monthly habit challenge cash winners, and a strong vegan athlete community)
- The 28 Day Overhaul program
Final Thoughts
Winter can feel like a slow grind, especially when the sun disappears before dinner. A plan, more light, time outside, plants, people, laughter, and a cozier home can all help you feel more like yourself again. Start early, keep it simple, and repeat what works. If you try one thing first, make it getting outside.
