Supporting Your Mood and Learning to Embrace the Dark Season
For many women, something shifts when the days grow shorter.
Energy dips.
Mood feels heavier.
Motivation fades.
The world feels quieter — sometimes too quiet.
If this happens to you every fall or winter, you’re not imagining it.
And you’re not weak for feeling it.
For some women, this is Seasonal Affective Disorder (SAD).
For others, it’s a seasonal sensitivity that deserves care, not dismissal.
And here’s the part that often gets left out of the conversation:
👉 Supporting SAD doesn’t mean fighting winter.
👉 Sometimes it means learning how to meet the dark season differently.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, most often beginning in fall or winter and improving in spring.
But SAD is not “just winter blues.”
It involves changes in:
- light exposure
- circadian rhythm
- vitamin D signaling
- serotonin and dopamine
- melatonin
- cortisol
- female hormones
In short: your internal rhythm is responding to the environment.
Why Women Are Especially Sensitive to SAD
Women are diagnosed with SAD up to four times more often than men.
This isn’t coincidence.
Women’s bodies are:
- more hormonally dynamic
- more sensitive to circadian disruption
- more affected by nutrient depletion
- often carrying higher emotional and mental load
Add stress, caregiving, work pressure, or past burnout – and winter can feel overwhelming on a biological level.
Common SAD Symptoms in Women
1. Low Mood or Emotional Flatness
Not always sadness — often numbness, withdrawal, or feeling disconnected from joy.
2. Deep, Heavy Fatigue
Sleeping more but feeling less rested. Morning heaviness. Low motivation.
3. Cravings & Weight Changes
Carbohydrate cravings are common — the brain is trying to raise serotonin when light is low.
4. Brain Fog & Anxiety
Poor focus, rumination, mental sluggishness, or heightened anxiety.
5. Hormonal Sensitivity
Worsening PMS, PMDD, irregular cycles, or stronger perimenopausal symptoms.
These are not character flaws.
They’re signals.
The Role of Vitamin D in Seasonal Affective Disorder
Vitamin D is one of the most important – and overlooked – factors in SAD.
Vitamin D:
- is made primarily from sunlight
- acts like a hormone
- supports serotonin production
- regulates immune and nervous system balance
During fall and winter:
- sun exposure drops
- vitamin D production plummets
- many women become deficient without realizing it
Low vitamin D is strongly associated with:
- depressive symptoms
- fatigue
- immune vulnerability
- inflammation
And importantly:
You can have “normal” labs and still be functionally low if absorption or activation is impaired.
Why SAD Is Not “Just in Your Head”
SAD is linked to:
- circadian rhythm disruption
- altered melatonin secretion
- serotonin imbalance
- cortisol dysregulation
- vitamin D deficiency
This is biology – not mindset failure.
Supporting SAD and Honoring the Dark Season
Here’s where I gently shift the conversation.
While modern culture teaches us to push through winter, many traditional cultures did the opposite:
they slowed down, turned inward, and honored the dark.
This matters – especially for women.
Celebrating the Dark Season Mindfully (Hygge, Rhythm & Nervous System Care)
Instead of fighting winter, many women feel better when they work with it.
1. Hygge: Creating Safety and Warmth
Hygge (a Danish concept) isn’t about aesthetics – it’s about felt safety.
Think:
- candlelight
- warm blankets
- soft lighting
- capturing books
- nourishing soups and teas
- fewer commitments
- slower evenings
Your nervous system interprets this as safety – which directly supports mood.
2. Respecting a Slower Rhythm
Winter is not the season for constant output.
Women often benefit from:
- earlier bedtimes
- gentler movement
- fewer social obligations
- more reflection and rest
This isn’t laziness – it’s seasonal alignment.
3. Morning Light, Evening Softness
Support circadian rhythm by:
- getting light exposure early in the day (outdoors or light therapy)
- dimming lights in the evening
- reducing screen exposure at night
This helps regulate melatonin and serotonin naturally.
4. Winter as an Inner Season
Emotionally, winter is a time for:
- reflection
- integration
- creativity
- planning seeds for spring
Many women feel calmer when they stop expecting summer-level energy in winter.
What Actually Helps With SAD (Practically)
- Light therapy (especially mornings)
- Personalized vitamin D support
- Consistent sleep timing
- Nervous system regulation
- Season-aware routines
- Gentle, realistic expectations
There is no one-size-fits-all plan – and that’s important.
A Gentle Question for You
If winter feels hard
If your energy, mood, or hormones struggle every year
If pushing through no longer works
What if the answer isn’t doing more —
but listening differently?
How I Support Women Through SAD & Seasonal Shifts
In my coaching work, we look at:
- seasonal symptom patterns
- vitamin D and nutrient status
- circadian rhythm support
- nervous system regulation
- hormonal context
- how to build winter routines that actually feel nourishing
This is not about “fixing” you.
It’s about helping your body feel safe and supported — even in the dark months.
👉 Learn more about my coaching approach
Ready to Feel More Like Yourself This Winter?
If this post felt comforting, validating, or deeply familiar – that’s your sign.
👉 Book your initial consultation here
We’ll create a winter plan that supports your biology and your soul.