How to Beat the Winter Blues

When Shorter Days Bring Heavier Feelings
As daylight slips away earlier and temperatures drop, millions of Americans feel the emotional shift that comes with winter. Seasonal Affective Disorder (SAD), commonly referred to as seasonal depression, becomes especially prevalent in northern states where sunlight fades before many people even leave work. According to Dr. Kaushal Nanavati, Assistant Dean of Wellness at Upstate University Hospital, reduced sunlight means reduced vitamin D—a nutrient that plays a vital role in mood, energy, and overall well-being.

Recognizing the Signs
Seasonal depression doesn’t always arrive loudly; sometimes it shows up subtly, through changes that creep into daily life. Common symptoms include difficulty sleeping or insomnia, withdrawal from hobbies or loved ones, persistent guilt, and a noticeable dip in energy. And while the holidays may look joyful from the outside, they can intensify feelings of grief, loneliness, and isolation for those already struggling. As Dr. Nanavati notes, when the world seems full of celebration, the contrast can deepen the sense of being alone.

Small, Daily Steps That Help
The good news: there are practical ways to manage seasonal depression and soften its impact. Nanavati recommends eating colorful, nutrient-dense meals, staying active each day, and practicing small acts of kindness—each of which helps redirect the mind and create positive emotional momentum. Even the smallest gesture can shift focus away from sadness and toward connection, purpose, and hope. “Where you are isn’t where you have to be,” he reminds.

When to Seek Help
Anyone experiencing thoughts of self-harm should reach out immediately to a healthcare provider or call the National Suicide Prevention Lifeline at 800-273-8255. You can also text TALK to 741741. Support is available, and no one has to navigate the winter darkness alone.