Seasonal depression: tips for better living the cold season

Autumn is well and truly here, and winter is already starting to make itself felt, with its even shorter days, its biting air and its hushed atmosphere. For many, this transition can be accompanied by a feeling of fatigue or melancholy, often linked to seasonal depression. If you feel more demotivated or the grayness weighs on you, know that you are not alone.

However, this time of year also has a unique charm. It invites us to slow down, reconnect with ourselves and savor the simple pleasures that warm the heart. With a few caring habits and a new perspective, it is possible to transform winter melancholy into a season full of sweetness and inspiration.

In this article, we will share tips to alleviate the effects of seasonal depression and ideas to help you better appreciate this period between fall and winter. Brew yourself a hot drink, get comfy, and discover how to get through this season with more serenity.


1. Understanding seasonal depression

Seasonal depression, or seasonal affective disorder (SAD), is a reality for many of us at this time of year. It often occurs when the days get shorter and exposure to sunlight decreases. This phenomenon can lead to fatigue, low morale, and sometimes even changes in appetite or sleep.

It is important to remember that these feelings are valid and common. They do not define your strength or resilience. If you recognize yourself in these symptoms, do not hesitate to seek help from a health professional.


2. Compassionate advice to find inner light

a. Incorporate light into your routine

Light is essential for our well-being, and in November, it can be difficult to enjoy it naturally. Here are some solutions:

• Get outside whenever possible: Even a short walk during your lunch break can make a difference. Fresh air and sunlight, even if it’s weak, can recharge your energy.
• Invest in a light therapy lamp: These specially designed lamps mimic natural light and can help regulate your mood and circadian rhythm. Our writer Marie-Pier really loves this one. 

What you put on your plate can also influence your mood:

• Choose foods rich in vitamin D and magnesium, like mushrooms, nuts, and seeds.
• Add superfoods like spirulina, chia seeds, or maca for a natural energy boost.
• Try a comforting recipe like a fall smoothie bowl made with protein powder, cinnamon, and warm plant-based milk.

Staying active, even if it’s a little, can contribute to better mental health:

• Try activities that make you feel good, like yoga or a mindful walk.
• Remember that moving is also a way to reconnect with your body and relieve accumulated stress.

Create gentle moments to refocus:

• Take a hot bath with a few drops of relaxing essential oils like lavender or sweet orange.
• Disconnect from stress with moments of journaling or meditation.
• Enrich your hot drinks with natural supplements for a comforting effect, like a relaxing cacao powder.

3. Romanticize the coming fall and winter

Creating a warm atmosphere at home can transform your mood.

• Arrange scented candles, soft blankets and cushions in warm tones.
• Add natural elements like fir branches, pine cones or dried leaves to invite nature into your home.

The beauty of this time of year lies in the simple moments:

• Enjoy walking in the fallen leaves or listening to the rain fall.
• Organize a cozy evening with inspiring books, a good movie or a cup of hot tea.
• Don’t forget to capture these magical moments, whether in photos or just in your memory.

Even if temperatures drop, nature remains a precious ally:

• Go outside to observe the transformations around you, like the trees preparing for winter.
• Participate in seasonal activities like outdoor Christmas markets or a walk in a snowy forest.

At RAW Nutritional, we believe that taking care of yourself also involves your nutrition. Here are some suggestions to put all the chances on your side.

• Protein powders: To prepare nourishing smoothies that support you throughout the day.
• Superfoods: Add matcha tea to your routine for a natural boost.
• Natural supplements: To strengthen your immune system and reduce seasonal stress.

Fall and winter, while intimidating for some, can also become seasons of rest, introspection and rebirth. Give yourself permission to slow down, savor each moment and reconnect with what really matters to you.

What are your favorite rituals to warm your heart this time of year? Don’t hesitate to share them with us in the comments or discover our suggestions to accompany you. Together, let’s celebrate this season in a gentle and nourishing way!