Winter can bring on Seasonal Affective Disorder (SAD), a condition that many mothers recognize as their energy, patience, and motivation dwindle. Acknowledging this struggle does not mean you are falling short. It is essential to understand that SAD is a genuine issue impacting mood, sleep, and focus, especially for those managing the demands of motherhood. The goal isn’t to pile on yet another expectation but to find manageable ways to make winter more bearable with simple, therapist-approved strategies that fit seamlessly into your daily life.
Below are nine accessible ideas that merge clinical insights with the realities of being a mom. Feel free to pick what resonates with you, skip what doesn’t, and revisit this list whenever you need a little boost. You deserve this kind of support during a season that can be particularly challenging.
1. Start your day with bright light
Morning light is crucial for regulating your brain’s internal clock, which can significantly improve your mood and energy levels. If sunlight is scarce, consider using a 10,000-lux light box as soon as you wake up. The Mayo Clinic recommends choosing a UV-filtering model. Place it at your breakfast table for 20 to 30 minutes while enjoying your morning routine. A simple step: set your light on the kitchen counter tonight so it’s ready for tomorrow.
2. Move your body in tiny bursts
Finding the energy to exercise can seem daunting, especially when you’re feeling worn out. Instead of aiming for lengthy workouts, think snack-sized sessions. A quick ten-minute walk with your stroller, marching in place during a show intro, or a brief stretch session during a favorite song can make a difference. Combine physical activity with light, such as a short walk outside after school drop-off. A practical step: set a timer for eight minutes to do a gentle routine while your coffee brews.
3. Protect sleep like a nonnegotiable
SAD often disrupts sleep patterns, making it essential to prioritize consistent sleep schedules. Dedicate 30 minutes to unwind each night: dim the lights, enjoy a warm shower, and switch your phone to do-not-disturb mode. If the early darkness makes you sleepy by 7 p.m., allow yourself a brief rest without fully napping. Use this script: “I am heading to quiet time at 9:30 so I can be present tomorrow.”
4. Feed your brain steadily
Maintaining steady blood sugar levels can help stabilize your mood. Strive for regular meals rich in protein, complex carbohydrates, and colorful foods. Stock up on winter-friendly options like soup, prewashed greens, eggs, Greek yogurt, frozen fruits, and microwavable grains. Staying hydrated also plays a critical role. If you’re curious about vitamin D, discuss it with your healthcare provider. An easy step: create a “winter energy basket” in the pantry filled with nuts, tuna packets, and granola bars for easy access to nutritious snacks.
5. Schedule micro-connection
Isolation can amplify feelings of sadness. Small connections can be incredibly beneficial. Send a quick voice note to a friend, join a text conversation, or arrange a weekly winter walk with a neighbor. You might also consider swapping childcare for an hour of adult time with someone you trust. Use this script: “Winter is tough for me. Can we be check-in buddies on Tuesdays?”
6. Lower the bar on purpose
Expecting perfection in a low-energy season can feel overwhelming. Acknowledge your winter baseline and embrace the concept of “good enough.” Identify which chores can be simplified: opt for more sheet-pan dinners, reduce the need for elaborate activities, and consider grocery delivery when necessary. A practical step: create a “winter bare-minimum list” of three items you will prioritize each day, such as taking your medications, getting fresh air for five minutes, and ensuring you have protein at lunch.
7. Create a warmth ritual you can repeat
Enjoying pleasant sensory experiences can soothe your nervous system. Focus on warmth and comfort: sip from a heated mug, wear thick socks, listen to a soothing playlist, use a diffuser with your favorite scent, or cuddle under a weighted blanket during a nap. Attach your ritual to predictable moments, like after dinner or when you come in from the cold. A useful step: gather your favorite tea bags and a cozy lamp on a tray to signal relaxation time.
8. Talk back to the seasonal story
SAD often brings unsettling thoughts, like “This will never change.” Acknowledge the season. Remind yourself that moods will shift with time and support. Implement a grounding mantra, such as, “This is winter talking. I am not my thoughts.” Keep a sticky note on the fridge containing three affirmations that matter to you: “I am loved. This is temporary. Small steps count.” Use this script when feelings of guilt arise: “I am doing my best today.”
9. Line up professional support early
You deserve support that aligns with the season. Therapy, telehealth consultations, group supports, or medication adjustments are all valuable options. The National Institute of Mental Health recommends bright light therapy, cognitive behavioral therapy tailored for SAD, and medication as evidence-based options. If winter has historically been difficult for you, consider scheduling appointments before symptoms intensify. And if you ever experience thoughts of self-harm, reach out for immediate help. A useful step: add your therapist’s number and a trusted friend’s number to your favorites today and share your plan with your partner.
Improving your well-being during winter doesn’t hinge solely on willpower. It involves gradually building a supportive environment around you, allowing your brightness to shine through even when the sun lingers away. Try implementing one idea from this list this week, and acknowledge any lift in your mood. Remember, you are doing a remarkable job.
