Building positive routines to manage Seasonal Affective Disorder

Building positive routines for Seasonal Affective Disorder can help you feel steadier during winter, even when motivation is low.

The aim is not to fix how you feel, but to support yourself kindly. It can be easier than you think but all it takes is consistency. Even the routine itself can feel as though you are doing something good for yourself.

Why routine helps low mood

When mood drops, the brain often pushes us towards withdrawal and inactivity. No one wants to get up when it’s dark, which is understandable, as your brain still thinks it is night time.

This can deepen low mood over time, but getting yourself into a gentle routine provides structure. One which can change if life gets in the way.

Positive routines for Seasonal Affective Disorder work best when they are flexible and compassionate.

Choosing one supportive routine

I encourage people to choose one small routine to focus on, rather than trying to change everything.

Examples include:

• Getting dressed by a certain time. Sounds crazy but even if it is dark and the weekend, the simple act of getting dressed at 8am when you would do for work can help set your mind for being productive the rest of the day.
• Eating one nourishing meal daily. It is very easy for this to slip when we feel down.
• Stepping outside once a day. Something I spoke about in the previous blog. Doesn’t matter what time of day you can do this.

These routines send a message of self respect and care, even on difficult days.

Letting go of all or nothing thinking

If you miss a day, nothing is ruined. Simply begin again. Positive routines for seasonal affective disorder are about continuity, not perfection.

Try asking yourself, what is one small thing I can do today that supports me.

Noticing progress differently

Progress in winter often looks quiet. It may be getting through the day, keeping one promise to yourself, or choosing rest without guilt. These are meaningful achievements, even if they do not feel dramatic

My podcast is full of mindfulness tips and coping strategies to get you through – Don’t Get a Therapist Yet