Embracing the Season: Holistic Tips for Coping with Fall Back Time, Dark Days, and Seasonal Affective Disorder

As the clocks roll back and the days become shorter, many of us notice changes in our mood, energy, and overall well-being. This shift isn’t just psychological; the lack of daylight affects our biological rhythms, influencing everything from sleep patterns to hormone balance. For some, this change can lead to seasonal affective disorder (SAD), a type of depression triggered by seasonal changes.

Here, we’ll explore how to embrace this time of year by nurturing your mind and body through holistic strategies to help you feel grounded, balanced, and resilient as we transition into winter.

☀️Maximize Daylight Exposure

• Get Outside Early: Aim for a morning walk or any outdoor activity to expose yourself to natural light as early as possible. Morning sunlight helps reset your internal clock, signalling to your body that it’s time to be alert and active.

• Consider Light Therapy: A light therapy box can be an excellent substitute if access to natural light is limited. Look for a lamp with 10,000 lux that mimics natural sunlight; use it for about 20–30 minutes first thing in the morning.

💤 Prioritize Restorative Sleep

• Sleep-Friendly Evening Routine: Avoid screens in the hour before bedtime, as blue light can interfere with melatonin production. Instead, consider reading, journaling, or meditation to wind down.

• Magnesium-Rich Foods: Foods high in magnesium, such as leafy greens, seeds, and nuts, can help your body relax and promote a better quality of sleep.

💫Support Your Gut Health for Better Mood

• Probiotic Foods: Adding fermented foods like yogurt, kimchi, or sauerkraut to your meals can help maintain a healthy gut microbiome, which has been linked to improved mood and mental well-being.

• Fibre and Prebiotics: Foods high in fibre, such as vegetables, fruits, and whole grains, feed beneficial gut bacteria. This can help stabilize mood and support a healthy digestive system.

🍎Embrace Nourishing Seasonal Foods

• Opt for Warming Foods: In colder months, choose warming, grounding foods like soups, stews, and root vegetables, which help stabilize energy and balance your body’s natural rhythms.

• Boost Serotonin with Complex Carbs: Incorporate complex carbs, like quinoa, oats, and sweet potatoes, to give your body the energy it needs and promote serotonin production, helping combat the "winter blues."

🧘🏽‍♀️Mindful Movement and Connection

• Gentle Movement: Yoga, stretching, or a brisk walk can lift your mood by promoting circulation and releasing feel-good endorphins. Aim for at least 20 minutes a day.

• Social Interaction: Reach out to friends and loved ones. Even if it’s just a short call or a coffee date, meaningful social connection can be a powerful antidote to isolation and low energy.

🍃Herbs and Supplements to Support Mood and Energy

• Adaptogenic Herbs: Ashwagandha and Rhodiola can help the body adapt to stress and may support balanced energy levels.

• Vitamin D: With less sunlight exposure, Vitamin D levels can drop during fall and winter. Talk to your healthcare provider about testing your levels and potentially supplementing.

🧠Practice Self-Compassion and Seasonal Acceptance

• Adjust Expectations: Winter naturally encourages a slower pace, and it’s important to honour this. Set realistic goals and be gentle with yourself. Winter is a time for reflection and rest; aligning with this seasonal rhythm can bring greater peace.

• Mindful Reflection: Journaling or meditating on the positives of this time of year—whether it’s cozy evenings, favorite recipes, or holiday gatherings—can shift your mindset from resistance to appreciation.

By embracing this slower season with mindful choices and holistic support, we can navigate the darker days more gracefully and resiliently. Adjusting to fall-back time and facing seasonal affective disorder can be challenging, but with the right tools, you can nurture yourself through these months and even find joy in winter’s unique rhythm.

Remember, it’s a Season, Not Forever.

The darker days won’t last forever, and each season has its purpose. Prioritizing your well-being through these holistic strategies can help you stay balanced, grounded, and open to the gifts of winter.

If you're looking for extra support this season, be sure to book a discovery call with me to see how you may benefit from switching up your current nutrition plan.