From Darkness to Light: Caring for Your Mood Through the Winter Solstice
- Kate Horstmeier
- Dec 4
- 2 min read
As the year winds down and daylight fades early, many people notice their energy dipping and mood shifting. You might crave carbs, desire more sleep, or feel fatigued and irritable. These changes aren’t imagined — reduced sunlight affects our circadian rhythm, serotonin, and melatonin levels, leading to what we call Seasonal Affective Disorder (SAD) or the “winter blues.”
But there’s also a deeper rhythm at play. The winter solstice — the longest night of the year — marks a quiet turning point. For centuries, it has symbolized stillness and renewal, reminding us that darkness isn’t something to escape, but a season for rest before the light returns.
If You’re Struggling With the Winter Blues…
Try these evidence-based ways to support your mind and body during the darker months:
Get morning light. Step outside early in the day or use a 10,000-lux light therapy box for 20–30 minutes. Morning light helps reset your body clock and lift your mood.
Move your body. Even gentle walks or stretching can boost serotonin and endorphins, improving energy, sleep, and motivation.
Nourish yourself well. Choose steady-energy foods like lean proteins, whole grains, colorful fruits and vegetables, and omega-3s from salmon, chia, or walnuts. Limit excess sugar, caffeine, and alcohol, which can disrupt sleep and worsen mood.
Check your Vitamin D. Low levels are common in winter and can contribute to fatigue and low mood. Ask your provider about testing and, if needed, begin supplementing under their guidance. Foods like fortified milk, egg yolks, mushrooms, and fatty fish can also help support healthy levels.
Seek connection and support. Therapy, community, and — when appropriate — medication can make a meaningful difference. You don’t have to push through the season alone.
These steps are small but powerful ways to restore balance — physically and emotionally. And in many ways, they mirror what the solstice teaches us: that healing happens slowly, through intentional care.
The Solstice Invitation
As the earth begins its gradual tilt back toward the sun, this season invites reflection, not avoidance. Instead of pushing against fatigue or guilt, try asking yourself:
What might this slower season be trying to teach me?
What unhelpful habits or expectations am I ready to release?
Where can I invite small moments of light — connection, gratitude, or calm — back into my day?
Simple rituals — lighting a candle, journaling by lamplight, or taking a mindful breath — can remind you that the light is returning, both around you and within you.
A Gentle Reminder
Just as daylight increases minute by minute after the solstice, emotional renewal takes time. Be patient with yourself. Rest, connect, and trust that brighter days are coming.
If this winter feels heavier than usual, our team at Best Self Counseling Center is here to help you find balance and light.