Finding Light in the Quiet of Winter
January has a way of quieting the world, and in that quiet, many of us finally feel the
weight we’d been carrying through the holidays. After the decorations have all come down and
our “normal” routines return, this month often invites us to sit with emotions we pushed aside
during the holiday rush. Feelings of happiness or loss; disappointment or elation; loneliness or
belonging. The duality of such a season of life can cause difficulty for many of us, who often feel
the weight of these emotions rush back. These cold winter months are often referred to as the
“winter blues” and with good reason - seasonal affective disorder (SAD) tied to a let-down from
the holiday season and reduced daylight hours fundamentally alters our behaviors and mindsets
(Hohm et al., 2023).
How then can we ward off the effects of this condition? Traditional therapies point to
general talk therapy when feeling the extra weight of these emotions, medication in tougher
cases, and even light therapy for those who would like to attempt a relatively new alternative
intervention (though be aware, the evidence for light therapy’s effectiveness to treat SAD
symptoms has been disputed by some; see Nussbaumer et al., 2019). In any case, mindfulness
and self-care are often prioritized to assist us in those bleak times where nothing seems to be
getting any better. Structural changes like ensuring healthy bedtime routines and sleep hygiene
are fundamental to increasing our overall mood health. A 2021 study from Harvard, for example,
proved that individuals who reduced their sleep either intentionally or not were afflicted with
higher rates of irritability, frustration, depression, stress and exhaustion (Harvard Medical
School, 2021).
Other self-care strategies include exercising regularly, integrating yourself within family
and friend circles, getting outside when you can (briefly if it’s colder; longer if you can tolerate it
when it gets warm out!), and engaging in meaningful hobbies and games to provide you a sense
of meaning at the best or simple distraction at the worst. As always, if you are continuing to
struggle, please reach out to your mental health professional and schedule something; you are not
alone in the struggle for mental health at any time of year, but at this time especially.
As we settle into the stillness of January, remember that tending to your mental health
isn’t a sign of weakness—it’s an act of care. Though winter can feel long and heavy, it doesn’t
last forever. Even small steps can soften the weight. Be gentle with yourself, stay connected, and
seek support when you need it. With patience, intentional care, and support from others, we can
make space for light even in the colder months. And above all, remember this: brighter days,
both literally and emotionally, are on their way!
Harvard Medical School. (2021, October 1). Sleep and Mood. Sleep.hms.harvard.edu. https://
sleep.hms.harvard.edu/education-training/public-education/sleep-and-healtheducation-
program/sleep-health-education-87
Hohm, I., Wormley, A. S., Schaller, M., & Varnum, M. E. W. (2023). Homo temporus: Seasonal
Cycles as a Fundamental Source of Variation in Human Psychology. Perspectives on
Psychological Science. https://doi.org/10.1177/17456916231178695
Nussbaumer-Streit, B., Forneris, C. A., Morgan, L. C., Van Noord, M. G., Gaynes, B. N.,
Greenblatt, A., Wipplinger, J., Lux, L. J., Winkler, D., & Gartlehner, G. (2019). Light
therapy for preventing seasonal affective disorder. Cochrane Database of Systematic
Reviews, 3. https://doi.org/10.1002/14651858.cd011269.pub3
