Winter Blues are Real...
Winter Blues Are Real: Why You're Not Broken for Feeling Different in the Dark Season
Winter blues are real...
If you've been feeling different lately - more tired, less motivated, craving comfort foods, or struggling with mood changes - you're not imagining it. Shorter days, less sunlight, and seasonal energy shifts can profoundly affect your physical, emotional, and mental well-being.
You're not broken if you feel different in winter. You're not lazy, unmotivated, or failing at self-care. Your body and spirit are responding to natural rhythms that have been part of human experience for millennia.
The Science Behind Seasonal Changes
Your winter struggles aren't "all in your head" - they're rooted in real biological processes:
Light and Circadian Rhythms:
Reduced sunlight disrupts your body's internal clock
Melatonin production increases, making you feel sleepy
Serotonin levels can drop, affecting mood and motivation
Vitamin D deficiency becomes more common
Hormonal Shifts:
Cortisol patterns change with less natural light exposure
Thyroid function can slow down in winter months
Insulin sensitivity may decrease, affecting energy levels
Sex hormones can fluctuate with seasonal changes
Neurochemical Changes:
Dopamine levels may drop, reducing motivation and pleasure
GABA production can be affected, impacting anxiety and sleep
Norepinephrine changes can influence focus and alertness
Brain-derived neurotrophic factor (BDNF) may decrease
The Programming That Makes Winter Harder
Modern society has programming around seasonal changes that actually makes them more difficult to navigate:
"Productivity should be constant" - The belief that you should maintain the same energy and output year-round
"Seasonal changes are weakness" - The idea that struggling in winter means you're not strong or resilient enough
"Just push through it" - The expectation that willpower should override biological rhythms
"Everyone else is fine" - The assumption that if others seem unaffected, something is wrong with you
"Winter depression isn't real" - The dismissal of seasonal mood changes as "just excuses"
These beliefs aren't serving you - they're adding shame and pressure to a natural biological process.
What Seasonal Changes Actually Look Like
Winter's effects on your system might show up as:
Physical Changes:
Increased need for sleep but feeling less rested
Craving carbohydrates and comfort foods
Decreased energy and motivation
More frequent colds or infections
Joint stiffness or muscle tension
Emotional Changes:
Feeling sad or down more often
Increased irritability or anxiety
Loss of interest in usual activities
Feeling overwhelmed by normal tasks
Social withdrawal or isolation
Mental Changes:
Difficulty concentrating or focusing
Memory issues or mental fog
Decreased creativity or problem-solving ability
Negative thought patterns
Difficulty making decisions
Spiritual Changes:
Feeling disconnected from purpose or meaning
Loss of motivation for spiritual practices
Questioning life direction or goals
Feeling spiritually "flat" or empty
Difficulty accessing joy or gratitude
The Wisdom of Winter Energy
Instead of fighting winter's energy, what if you worked with it? Traditional cultures understood that winter is meant to be a time of:
Rest and Restoration:
Sleeping more to allow your body to repair and regenerate
Slowing down to conserve energy for essential functions
Taking breaks from high-intensity activities
Prioritizing comfort and nurturing
Introspection and Reflection:
Turning inward to process the year's experiences
Reflecting on what you want to release or change
Contemplating your deeper values and priorities
Planning for the growth that will come in spring
Connection and Community:
Gathering with loved ones for warmth and support
Sharing stories and wisdom during long nights
Creating cozy, nurturing environments
Focusing on quality relationships over quantity
Creative Incubation:
Allowing ideas to gestate without pressure to produce
Engaging in gentle, nourishing creative activities
Reading, learning, and absorbing new information
Preparing for the creative burst that comes with longer days
Working With Winter Instead of Against It
Light Support:
Use a light therapy box in the morning
Spend time outdoors during daylight hours, even when cloudy
Keep your living and working spaces well-lit
Consider full-spectrum light bulbs
Nutritional Support:
Take vitamin D supplements (with professional guidance)
Eat warming, nourishing foods
Include omega-3 fatty acids for brain health
Limit processed foods and excess sugar
Movement Support:
Engage in gentle, consistent exercise
Try yoga or stretching for flexibility and mood
Dance or move to music you enjoy
Walk outside when possible, even for short periods
Sleep Support:
Honor your body's need for more rest
Create a consistent sleep schedule
Make your bedroom dark and cool
Limit screen time before bed
Emotional Support:
Practice self-compassion for seasonal struggles
Connect with others who understand seasonal changes
Consider therapy or counseling if needed
Use grounding techniques for anxiety
When to Seek Professional Help
While seasonal changes are normal, Seasonal Affective Disorder (SAD) is a real condition that may need professional support. Consider reaching out if you experience:
Severe depression that interferes with daily life
Thoughts of self-harm or suicide
Complete loss of interest in all activities
Significant changes in appetite or sleep
Inability to function at work or in relationships
Clearing the Shame Around Seasonal Struggles
If you've been carrying shame about feeling different in winter, it's time to clear that programming. Your seasonal changes aren't character flaws - they're biological realities that deserve understanding and support.
You're not:
Weak for needing more rest in winter
Lazy for having less motivation during dark months
Broken for craving comfort and warmth
Failing for struggling with seasonal transitions
You are:
Human, with natural rhythms that respond to environmental changes
Wise to listen to your body's seasonal needs
Strong for seeking support and understanding
Normal for experiencing winter differently than summer
Your Winter Assignment
This season, practice working with your natural rhythms instead of against them:
What is your body asking for right now?
How can you honor your need for rest without guilt?
What support do you need to navigate this season?
How can you create more warmth and light in your environment?
Remember: You're not broken if you feel different in winter. Your body and spirit are responding to natural rhythms that have guided humans for thousands of years. The problem isn't your seasonal changes - it's the programming that tells you something is wrong with being human.
What if this winter, instead of fighting your natural rhythms, you honored them?
Want support for navigating seasonal changes and clearing the shame around them? Check out my Eraser Method™ training.
