As we turn the clocks back and the days become shorter, many of us begin to feel the weight of the colder, darker months. The time change may seem like a small shift, but for those who are grieving or living with the impacts of trauma, it can magnify feelings of sadness and isolation. The winter blues, often known as Seasonal Affective Disorder (SAD), is a real challenge, one that can exacerbate grief and trauma, making it harder to navigate the emotional journey you’re already on. 

The sudden decrease in daylight hours can disrupt our internal rhythms, leading to mood changes, fatigue, and increased emotional vulnerability. For those processing grief, trauma, or emotional hardship, the shorter days can intensify feelings of loneliness, sadness, and even hopelessness. It’s not just the colder weather or the holidays that bring back memories—it’s the lack of light itself, a subtle yet profound trigger for our mental health. 

Grief and trauma are already heavy loads to carry. The darkness, both literal and emotional, during this time of year can make it feel like that load is too much to bear. You may find yourself feeling more tired, unmotivated, or unable to concentrate. You may notice an increase in irritability or frustration, or that you’re withdrawing from friends and family. These symptoms can overlap with those you’re already managing in your grief journey, compounding the emotional difficulty. 

But there are ways to prepare for and cope with these seasonal shifts. While the sadness may not go away overnight, there are steps you can take to support yourself through this time. 

• Prioritize Sunlight Exposure 
  Natural light is essential for our mental and emotional well-being. Try to spend time outdoors during daylight hours, even if it’s just for a brief walk. If the weather doesn’t cooperate, consider using a light therapy lamp to mimic sunlight, which can boost your mood and energy levels. 

• Keep a Routine 
  The shorter days can throw off our sense of time and routine, making it easier to slip into feelings of sadness or isolation. Sticking to a daily routine can provide structure and a sense of normalcy. Plan meals, sleep, and activities at consistent times to help stabilize your internal clock. 

• Stay Connected 
  Grief can often make us feel alone, and winter can add another layer of isolation. Even when it’s hard, make an effort to reach out to loved ones. Whether it’s a call, a text, or even a virtual check-in, connecting with someone who understands your journey can make the winter months feel a little less lonely. 

• Engage in Physical Activity 
  Exercise is a proven mood booster, helping to release endorphins that can counter feelings of sadness or hopelessness. Even light activities like stretching, walking, or yoga can make a difference in how you feel physically and emotionally. 

• Create a Cozy, Comforting Environment 
  Your surroundings can have a significant impact on your mood. Warm up your space with soft lighting, cozy blankets, and comforting scents. Having a peaceful environment where you feel safe and nurtured can help soothe some of the emotional weight you’re carrying. 

• Be Gentle with Yourself 
  It’s okay to not feel okay. Grief and trauma don’t operate on a schedule, and neither do the winter blues. Give yourself permission to rest when needed and accept that some days may feel harder than others. Allow yourself to grieve in your own time and way, without the pressure to “snap out of it.” 

• Practice Mindfulness and Grounding Techniques 
  When the weight of grief or sadness feels overwhelming, mindfulness can help bring you back to the present moment. Grounding exercises, such as focusing on your breath or engaging your senses, can help you feel more anchored when emotions start to spiral. 

The darker months of the year are a challenging time for anyone, and especially for those navigating grief and trauma. But knowing that these feelings are common, valid, and temporary can be a source of comfort. By taking small steps to care for yourself, you can find ways to cope with the winter blues while continuing your healing journey. 

You are not alone in facing this. Reach out to others when you need support, give yourself grace, and remember that even in the darkest days of winter, light is never far away.