6 Simple Ways to Beat the Seasonal Affective Disorder and Boost Your Mood Naturally

Even after what feels like forever in Canada, my Caribbean girl self (Reppin' St.Kitts) still struggles when the sun disappears. Every year around this time, when the days get shorter and the mornings darker, I start to feel it. That subtle dip in energy, motivation, and mood that comes with Seasonal Affective Disorder (S.A.D.).

It’s real, it’s common, and it can totally sneak up on you. So, instead of pretending it’s not happening, I’ve learned to lean in and build little habits that help me feel a bit more like me.

Here are some things that help me manage S.A.D. and find light, even when the sky is grey.

1. Let There Be Light

Sunlight makes a huge difference in how I feel. I try to start my day by opening every drape in the house, even if the sun’s playing hide and seek. If your home doesn't get a lot of natural, I suggesting using a sunlight lamp for about 20–30 minutes — it mimics natural light and helps boost serotonin and energy. If you work from home, try setting it near your desk — total game changer.

2. Move a Little Every Day

I know, when it’s cold outside, staying under a blanket feels like the only plan. But even a quick walk around the block or a gentle stretch can boost endorphins and reset your internal clock.

Movement doesn’t have to be intense — think cozy walks, yoga, or dancing in your kitchen. Anything that gets you moving counts.

3. Check Your Vitamins

Lack of sunlight can also mean a drop in vitamin D, which plays a big role in mood regulation. I take a vitamin D supplement every morning during fall and winter — and I’ve noticed a big difference in my energy.

Magnesium and B vitamins are also great for supporting mood and overall well-being (but of course, check with your doctor first before adding anything new!).

4. Eat for Energy

When it’s grey and chilly, it’s easy to crave comfort food 24/7. (I’m guilty too.) But I’ve learned that what I eat affects how I feel. Adding more colourful fruits, veggies, omega-3s, and protein-rich meals gives my body the fuel it needs to stay balanced, without that mid-afternoon crash.

5. Stick to Your Self-Care Routine

Even the smallest habits make a big difference: journaling, meditation, prayer, skincare — anything that grounds you. I try to get dressed every day, even if I’m staying home. Something about swapping PJs for actual clothes helps me mentally switch gears.

6. Be Gentle With Yourself

This one’s the hardest, but also the most important. With seasonal affective disorder some days are just going to feel off — and that’s okay. You’re not lazy or unmotivated, you’re just human.

The seasons change, and so do we. Give yourself grace, take things one cozy day at a time, and remember — brighter days always come back. 

If you’re struggling with S.A.D., please know you’re not alone. These small habits have helped me a lot, but it’s also okay to reach out for help if you need it — therapy, community, and support make a world of difference too.