Breaking the Cycle of Seasonal Depression: Tools for Thriving During Winter
The shorter days and colder months can feel like a heavy weight for many, as seasonal depression sets in. If you’re finding it harder to get out of bed, feeling low on energy, or struggling with feelings of isolation, you’re not alone. While winter can be challenging, it also offers opportunities to reconnect with your body and emotions, breaking the cycle of shutdown that often accompanies the season.
In this blog, we’ll explore tools to combat seasonal depression, focusing on movement, grounding exercises informed by polyvagal theory, and how therapy can provide deeper emotional support.
What Is Seasonal Depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that typically occurs during the colder months when daylight hours are shorter. Symptoms can include:
Persistent feelings of sadness or low mood
Fatigue or lack of energy
Difficulty concentrating
Increased cravings for carbs or weight changes
Loss of interest in activities you usually enjoy
Winter’s quiet and stillness can nudge us toward rest and reflection, but it can also lead to nervous system shutdown. This might look like numbness, dissociation, or a pervasive sense of hopelessness. Recognizing these states as natural nervous system responses can empower you to take compassionate steps toward balance.
Tools to Combat Seasonal Depression
1. Movement: Reconnecting with Your Body
When seasonal depression leads to feelings of shutdown, movement can gently invite your body out of freeze mode. Movement doesn’t have to be intense; it’s about finding ways to reconnect with your body in a way that feels safe and nourishing.
Tips for Movement in Winter:
Gentle Walks: Even a short walk outdoors can help shift your nervous system into a more regulated state, especially when paired with deep breathing.
Yoga or Stretching: These practices encourage mindful awareness of your body and can release tension that might be keeping you stuck in freeze.
Dance or Playful Movement: Moving to music can tap into joy and spontaneity, signaling safety to your nervous system.
The key is to approach movement with curiosity and self-compassion, allowing your body to find its rhythm without forcing it.
2. Grounding Exercises: Finding Stability
Grounding techniques are essential for reconnecting with the present moment and your sense of safety. Based on polyvagal theory, grounding helps shift your nervous system from shutdown or fight-or-flight into a state of calm connection.
Effective Grounding Techniques:
5-4-3-2-1 Method: Engage your senses by identifying five things you see, four you can touch, three you hear, two you smell, and one you taste. This helps anchor you in the here and now.
Slow, Intentional Breathing: Focus on extending your exhales longer than your inhales, which activates the parasympathetic nervous system and promotes calm.
Weighted Comfort: A weighted blanket or a heavy scarf can provide deep pressure that signals safety and grounding to your body.
3. Honoring the Season’s Rhythm
Winter invites us to slow down, but slowing down doesn’t mean shutting off. Honoring the season’s rhythm means finding a balance between rest and engagement. Reflect on what feels restorative versus what might be tipping you toward isolation or numbness.
The Role of Therapy in Breaking the Cycle
Therapy offers a supportive environment to navigate the complexities of seasonal depression. A therapist trained in polyvagal-informed care can help you:
Understand your nervous system’s responses to seasonal changes.
Develop personalized strategies to move from shutdown into connection and engagement.
Create a safe space to explore deeper emotional patterns that winter might bring to the surface.
Therapy can also help you build resilience, turning winter into an opportunity for growth rather than a season to endure.
Thriving Through Winter
Breaking the cycle of seasonal depression requires patience and intention, but it’s possible to transform winter into a season of healing and reconnection. By incorporating movement, grounding exercises, and therapy, you can move through winter with a greater sense of ease and balance.
If you’re ready to take the first step toward feeling better this winter, therapy can provide the tools and support you need. Schedule a consultation today and start prioritizing your mental health. If you’re in Colorado, I’m accepting new clients for immersive therapy, nervous system resets, and traditional weekly or biweekly therapy. I use a somatic approach to deactivate the nervous system and alleviate client’s symptoms.
About the Author
Martha Carter is a licensed therapist providing virtual services in Colorado. She is trauma-informed and trained in somatic, neurobiology-based modalities to help people with all types of trauma, chronic pain, and eating disorders heal from the inside out.
(Colorado residents only)
