Seasonal Affective Disorder and Your Nervous System: Why Winter Feels So Heavy (and what helps)

Equinox is just 2 weeks away and we're nearing the end of Winter here in Manitoba. And if you live in a Northern climate like I do, chances are this past season has taken a toll — not just on your mood, but on your nervous system.

Seasonal Affective Disorder (S.A.D) is a form of depression that typically shows up during the darker months of the year when daylight is limited and routines shift. While it’s often talked about as a “mental health” issue, S.A.D. is deeply physiological. Less light, colder temperatures, and reduced movement all influence how our nervous system regulates energy, motivation, mood, and cognition.

Common symptoms of S.A.D include:

·        Low mood or persistent heaviness

·        Low energy or fatigue

·        Brain fog, poor memory, or reduced cognitive clarity

·        Procrastination and difficulty initiating tasks

·        Social withdrawal, avoiding, conserving energy

·        Increased anxiety or feeling more easily overwhelmed

·        In nervous system speak, these are all part of the shutdown or 'hypo-arousal', where we don't have enough battery power to complete our tasks.

If any of this resonates, I want to normalize what you’re experiencing. I've managed S.A.D. for over 30 years so I've explored many solutions over the decades. Learning about how my nervous system works completely changed my relationship with the disorder and myself. These symptoms are not a personal failing or lack of willpower — they are signs of a nervous system doing its best to adapt to prolonged darkness and reduced stimulation.

Why tending to your physiological state matters:

When the nervous system is under-resourced, it often shows up as negative self-talk (“What’s wrong with me?”), low motivation, and a sense of being stuck. The key thing to know is this: we don’t think our way out of S.A.D — we support our body first, and our thoughts often soften naturally. To help with that, I like to use the acronym S.A.S.S as a simple framework.

S.A.S.S: Supporting your nervous system through winter

S — Sense your state

Notice and name what you’re feeling without trying to change it.Low energy? Foggy? Heavy? Anxious? Naming your state helps orient your nervous system and reduces internal resistance.

A — Acknowledge and greet (a.k.a. 'name it to tame it')

Gently acknowledge your experience instead of fighting it.This might sound like: “Ah, this is what my body feels like after a long, dark winter.”

S — Soothe & Safety

Offer your nervous system cues of safety through calming self-touch (hand on heart, gentle holding, slow breathing) and kind self-talk. Try saying: “It’s okay to feel this way. We’re figuring this out.”

S — Shift your state (gently)

Once safety is present, you can begin to experiment with small shifts.

Ways to experiment with shifting your state:

1. Co-regulation

Connect with someone you trust and can be yourself around. Let them know you’re feeling low. S.A.D. often comes with isolation and embarrassment— yet nervous systems heal through connection. Reaching out, especially when we feel like hiding, is a powerful act of self-care.

2. Gently mobilize (up-regulation without pushing)

Because physiological energy is often low, this is not the time to push or go hard. Choose options that match your capacity:

·        Imagining movement

·        Gentle stretching or self-myofascial release

·        Dancing (solo in the kitchen or out with friends)

·        A slow walk in the sunshine (bonus if you find a forest)

·        Light gym sessions

Remember, pacing is key. Choose lighter weights, walk instead of run, and give yourself credit simply for showing up. The goal is to 'get the ball rolling' not to deplete yourself even further.

3. Prioritize light exposure & sleep

As the days grow longer, take in more daylight into your eyes — especially earlier in the day. Regulate your circadian rhythms with morning and evening light exposure and reduce blue screen light before bed to improve the quality of your sleep. If you need extra light support, consider an indoor S.A.D. light ('Daylight' is a good brand and available at Diamond Athletics in Winnipeg) to help signal alertness and regulate.

4. Seek out additional nervous system support

In addition to working with someone like me who can help you understand your physiology and provide you with customized tools and coaching, many people find relief through acupuncture, Reiki or mindful movement practices, all which directly supports regulation, energy, and resilience during seasonal transitions. If I start to struggle, acupuncture is an amazing (and immediate) support for me.

I've been taking my own medicine over the past week. Our extreme and prolonged cold weather combined with very little sunshine over the past month left me feeling stuck in my body & foggy in my brain. I was noticing but also losing motivation to do much about it. When I woke up in freeze one morning (a funky blend of anxiety plus immobilization), I was able to apply S.A.S.S. and shift my state within a few hours. I also did the vulnerable key thing - telling someone and asking for support. I reached out to a friend for a walk and shared my experience without masking. I also booked in with my acupuncturist and practiced receiving support.

If winter has felt heavy, please know you’re not alone — and you’re not broken. Keep tuning into your nervous system state and experiment with the tips I've provided. Be reassured that most people begin to feel more clarity, energy, and emotional ease as light returns.

Crisis Hotline Info: Seasonal Depression can be debilitating and lead to suicidal ideation. If this feels like more than you can handle, seek support immediately.

In Manitoba: Crisis Stabilization Unit or Canadian Mental Health Association

In Canada: Dial 9-8-8 or visit The Lifeline Canada Foundation

Joy Onyschak is a Somatic Practitioner and Certified Breathing Behaviour Analyst who helps people struggling with nervous system dysregulation and are seeking body-based solutions to restore their energy, access resiliency, and be fully present for their lives.   Learn more about her work at: https://www.joysomatics.ca

Book a workshop or private session: https://www.joysomatics.ca/bookings