Slowing down before winter: 12 ways to prepare for seasonal blues

As the days shorten and the nights become longer, we at balance are giving you a gentle reminder on how to prepare for that energy dip.

Winter is notoriously associated with a change in mood. For some, this seasonal shift brings more than a touch of the “winter blues” – it can mean Seasonal Affective Disorder (SAD), a form of depression that follows the changing light cycle. Preparing early, before the heaviness sets in, can make all the difference.

But what is SAD? Do you have it? And how can we prepare for it? To understand SAD and how a change in weather can affect mood, it is good to know how prevalent the issue truly is. In the UK, around 3% of people experience Seasonal Affective Disorder, while up to 20% report milder ‘winter blues’ symptoms – with women about three times more likely to be affected.

Symptoms often include low mood, oversleeping, increased appetite (especially carb cravings), difficulty concentrating, and withdrawal from social activities. The good news? There are gentle and proactive ways to prepare before the season fully sets in. 

To help you out and implement these strategies before winter truly sets in, we have compiled a list of 12 ways to gently avoid seasonal blues and SAD. Take a read below… 

1. Start Tracking Your Mood Now

Begin noting how your energy, sleep, and emotions shift as daylight decreases. Awareness helps you spot patterns early and gives you a head start on managing them.

2. Embrace the Slowdown

Instead of fighting the natural rhythm of the season, give yourself permission to ease into slower days. Think of autumn and winter as times of restoration and not having to stop early and stay inside.

3. Light Therapy Before You Need It

Meta-analyses show bright light therapy significantly outperforms placebo light in reducing SAD symptoms, with substantial improvement in many users. Investing in a medically approved light therapy lamp and using it for 20–30 minutes in the morning can help reset your circadian rhythm before symptoms intensify.

4. Maximise Natural Light

• Sit near windows during the day.

• Open curtains wide.

• Take short walks outdoors, even on cloudy days, because natural light exposure still counts.

5. Build a Winter Movement Plan

Exercise is proven to boost mood and reduce depression. You don’t need intense workouts for this, so try yoga, home strength routines, or 15-minute outdoor walks. The key is consistency, not intensity.

6. Create a Nourishing Food Routine

• Incorporate complex carbs (oats, quinoa, brown rice) to stabilise blood sugar.

• Add omega-3s (salmon, walnuts, chia seeds) for brain health.

• Keep vitamin D in mind: deficiency is linked to SAD. (Always check with your doctor before supplementing.)

7. Re-evaluate Sleep Hygiene

Seasonal shifts can disrupt circadian rhythms. Try:

• Going to bed and waking up at consistent times.

• Limiting screens before bed.

• Making your bedroom a dark, cool, calming space.

8. Plan Social Anchors 

SAD often leads to withdrawal. Pre-schedule recurring meet-ups (book club, group walks, movie nights) so you have connections built into your calendar before the slump hits.

9. Curate a Comfort Toolkit

This could include:

• Cosy blankets and candles.

• Books you’ve been meaning to read.

• A playlist that lifts your mood.
  

• Mindfulness apps for guided meditation or breathwork.

Having these ready makes winter feel less like something to endure and more like something to gently experience.

10. Talk About It Openly

Share with friends or family that you’re preparing for seasonal changes. Normalising the conversation reduces stigma and ensures you have support if you need it.

11. Consider Professional Guidance

If you’ve struggled in past winters, reach out to a therapist before symptoms intensify. Cognitive Behavioural Therapy (CBT), in particular, is effective for SAD.

12. Be Kind to Yourself

The season doesn’t require productivity at all costs. If your body asks for rest, listen. If your mind asks for gentleness, offer it. Preparing for SAD isn’t about “fixing” yourself; it’s about making space for your wellbeing.