Winter Doesn’t Have to Feel Like a Struggle: Mental Health & the Season Shift
As the days grow shorter and colder, you might find yourself feeling more tired, irritable, or disconnected—and wondering why. Winter can bring on big emotional shifts, especially for those navigating seasonal affective disorder (SAD), grief, depression, or burnout. But the problem isn’t you. It might just be the season. At Sprout Therapy PDX, we believe your mental health deserves care that honors the natural rhythm of winter.
Why Winter Feels So Hard (Even If You Love Cozy Season) For many people, the shift into winter means:
Less sunlight and vitamin D
Disrupted sleep and energy cycles
Isolation from shorter days and colder weather
Increased pressure to be cheerful around the holidays
Even if you like winter, the physical and emotional toll is real. You’re not imagining it—and you’re not weak for struggling.
What Is Seasonal Affective Disorder (SAD)? SAD is a form of depression linked to seasonal changes, especially in fall and winter. Symptoms can include:
Fatigue or excessive sleep
Low mood or irritability
Changes in appetite (often increased cravings)
Difficulty concentrating
Feeling disconnected or hopeless
SAD is more common in the Pacific Northwest—and it often overlaps with other mental health conditions or life stressors.
Winter Isn’t a Problem to Solve—It’s a Season to Move Through Modern culture rewards productivity and cheerfulness. But winter asks something else of us: slowness, reflection, and rest. Therapy during this time can support you in:
Naming and honoring emotional shifts without shame
Adjusting expectations of yourself during this season
Exploring rituals of comfort, warmth, or care
Managing depression, grief, or trauma flare-ups
Ways to Care for Your Mental Health in Winter
Get outside when you can. Even brief daylight helps regulate your mood.
Use light therapy or vitamin D supplements (talk to your doctor first).
Stay connected, even in small ways. Text a friend, join a group, or talk to a therapist.
Let yourself rest. Winter isn’t laziness—it’s biology.
You don’t have to force joy or productivity through the coldest, darkest months. You’re allowed to shift, to slow down, and to be exactly where you are. Winter doesn’t have to be a struggle when you have the support to move through it gently.
Feeling off this winter? Sprout Therapy PDX offers inclusive, trauma-informed therapy for clients across Oregon. Reach out today to get matched with a therapist who understands seasonal shifts and how to care for your mental health through them.