As we approach the end of the year – learning how to navigate SAD and find peace in the quieter moments.

As the nights get longer and the mornings get darker, there is often a shift that we feel. It starts off as very quiet and then gradually becomes louder and more prevalent as the days go on. It’s very subtle at first; we feel slower to start the day, have less motivation, and generally have less spirit about the days ahead. This is more than just ‘winter blues’ it’s something deeper, and it’s important to acknowledge that.

This lingering sense of fatigue and low mood that creeps in as the colder months approach is often known as SAD or Seasonal Affective Disorder. This can show up as tiredness, low mood, lack of motivation or productivity and even isolation.

Another part of SAD can show up in feeling burnt out. Burnout can feel like you’re running on autopilot, saying ‘I’m fine’ when you’re not. It can look like numbing, shutting down, or snapping at the people you love. This may feel like you’re failing but I assure you, you are not - your body is signalling to you that it needs rest .

One of the hardest parts of SAD and burnout is how isolating it can feel. You may look around and wonder why everyone else seems to be coping, smiling, thriving and begin to question why you’re not. You may feel like something is wrong with you but it is your body’s natural response to a season that can be emotionally and physically demanding. It’s okay if your version of thriving this month looks like making it through the day with enough energy to brush your hair or reply to one message. You’re not behind - you’re doing your best with what you have. That counts too.

Understanding SAD

I believe the first steps to helping yourself are awareness and learning. We’ve now identified this shift as SAD and begun to understand what it is - but to truly support ourselves, we need to explore why it happens.

SAD isn’t just about feeling low. It can affect our sleep patterns, appetite, concentration, and even our ability to feel joy or connection. One of the biggest causes is the lack of sunlight, which disrupts our body’s internal clock - also known as the circadian rhythm which helps regulate our sleep-wake cycle, hormone production, and mood. As the darker months set in and daylight hours shorten, serotonin levels (the chemical that supports mood and feelings of well-being) can drop, while melatonin (which makes us feel sleepy) can increase. This imbalance creates a fog that’s hard to shake, and explains why we often feel more drained, disconnected, or overwhelmed at this time of year. SAD isn’t a flaw in you - it’s a very natural, physiological response to the change in season.

It’s also worth noting that SAD doesn’t just affect the mind and how we feel, it largely affects the body, too. The reduced sunlight in winter months can interfere with vitamin D production, which plays a role in both physical and mental health. Low levels of vitamin D have been linked to fatigue, weakened immunity, and a higher risk of depression. Add to that the lifestyle changes colder months bring - less time outdoors, fewer social plans, and more time spent in isolation, it's no surprise that our emotional reserves feel depleted.

Supporting ourselves through SAD

Understanding the biological roots of SAD gives us a foundation, but the next step is learning how to support ourselves through it. While we can’t control the seasons, we can create small rituals of care that anchor us through them.

Sometimes peace isn’t loud, flamboyant or glamorous, sometimes it looks like simply getting through the quiet moments – one breath, one step, one small act of care at a time.

Here are a few small but meaningful ways to find grounding when the world feels heavier:

▪ Let light in – open your curtains as soon as you wake up, sit near windows or take a brief walk in daylight – natural light works wonders.

▪ Create warmth – whether that be lighting a candle, drinking something walk or wrapping yourself in a blanket – allow comfort and downtime to become a form of self care

▪ Check in with yourself – journal, voice note, or just ask yourself – ‘what do I need today?’ or ‘how could I show up best for myself and my needs today?’

▪ Rest without guilt – rest isn’t giving up, it’s preparing to begin again

It’s important to acknowledge that although these changes won’t “fix” everything overnight, but they gently work with your biology to make the heaviness a little easier to carry.

An invitation to slow down…

In an age where the ‘Winter Arc’ and ’75 hard’ challenges are glamourised, we sometimes forget that it’s okay, even necessary and vital, to slow down. As much as Winter can be about pushing harder and reinventing yourself, it can equally be an invitation to pause, reflect and nurture the parts of yourself hat need it.

Sometimes, the hardest part of this season isn’t the darkness outside - it’s the one that creeps in quietly within us. The world doesn’t slow down just because we’re struggling, but maybe it should. We aren’t meant to operate like machines; we’re meant to move in seasons too. Just like the trees shed their leaves to make room for growth, we can allow ourselves to rest, reset, and trust that light will return in its own time.