The first few weeks of January are often characterized by a strange, collective cognitive dissonance. On one hand, our screens and store shelves are saturated with the "New Year Glow"—an aesthetic of bright white gym sneakers, vibrant green juices, and the sun-drenched optimism of a fresh start. On the other hand, for those of us in the Northern Hemisphere, the reality outside the window is quite different. It is dark, it is cold, and the ground is often frozen solid.
For many, this gap between societal expectation and biological reality is more than just a nuisance; it is a source of deep emotional distress. While the cultural narrative demands that we feel "vibrant" and "reborn," our biology might be screaming for hibernation. This conflict is especially poignant for those living with Seasonal Affective Disorder (SAD). When you are struggling with a dip in serotonin and a surge in melatonin triggered by the lack of sunlight, being told it’s time to "seize the day" can feel like a personal failure. But the truth is, your lack of a "glow" isn't a character flaw—it’s a biological response to the season, and learning to honor it is a vital step toward holistic wellness.
Seasonal Affective Disorder is a type of depression that comes and goes with the seasons, typically beginning in late autumn and reaching its peak in the depths of winter. It isn't just "feeling a little down"; it is a physiological shift. According to the National Institute of Mental Health, the reduced sunlight of winter can disrupt your body's internal clock (circadian rhythm) and lead to a drop in serotonin levels, which affects mood. Simultaneously, the darkness can cause an overproduction of melatonin, the hormone that regulates sleep, leaving you feeling perpetually lethargic.
This biological reality often clashes violently with the "January 1st" pressure cooker. You might see friends posting about their 5:00 AM gym routines or "miracle mornings" while you are struggling with the heavy, leaden feeling in your limbs that makes simply brushing your teeth feel like a marathon. This creates a specific kind of winter loneliness—the feeling that the rest of the world has moved into a bright, productive future while you are still stuck in the gray, cold past.
When we force ourselves to perform vibrancy we don't feel, we increase our cognitive load and deplete our already limited energy reserves. This can lead to decreased cognitive function, irritability, and a sense of "stuckness." True emotional well-being comes from acknowledging that we are part of nature, and nature does not bloom all year round.
In his book Wintering, author Katherine May explores the biological necessity of rest and retreat. She suggests that wintering is a season in the cold—a dormant period where we must survive on the stores we’ve gathered. In the natural world, trees aren't considered failures because they lose their leaves and stop growing in January. They are simply shifting their energy underground to protect their roots and prepare for the spring.
As human beings, we often deny ourselves this same grace. We treat our lives like a linear upward climb of productivity, rather than a series of cycles. Embracing the concept of "wintering" means shifting our focus from external "glow" to internal "preparation." It means recognizing that your current need for extra sleep, softer lights, and slower days is not a delay in your progress; it is the very thing that will make your spring growth possible.
By leaning into the season rather than fighting it, we can actually improve our quality of life. Stress relief techniques that focus on comfort and containment—rather than expansion and exertion—are far more effective during these months. This shift in perspective can alleviate the "New Year shame" and allow for a more authentic approach to self-care practices.
Consider the story of Elena, a freelance writer who suffered from severe SAD every year. For years, Elena tried to fight the winter blues by doubling down on her resolutions. She would sign up for high-intensity fitness classes in January, hoping the endorphins would "cure" her. Instead, she found herself "bed-rotting"—a term for spending entire days under the covers, paralyzed by the gap between her goals and her energy levels. Each "failed" workout deepened her depression.
Last year, Elena worked with a holistic wellness coach who introduced her to the idea of "Micro-Comforts." Instead of trying to find the glow in a fluorescent-lit gym at 6:00 AM, Elena began to curate her environment to support her biology.
By the end of January, Elena hadn't "crushed" any massive goals, but she felt significantly more stable. Her mood was more consistent, and she avoided the deep shame-spiral of previous years. By honoring her need for a slower pace, she maintained a level of mental clarity that allowed her to keep working on her writing, even if it was from the comfort of her sofa. She learned that she didn't need a "New Year Glow" to be successful; she just needed enough light to see the next small step.
If you find yourself struggling to match the energy of the New Year, try these actionable steps to protect your emotional well-being and find brightness in the small things:
Prioritize Light Therapy One of the most evidence-based stress relief techniques for SAD is light therapy. Using a 10,000-lux light box for about 20–30 minutes in the morning can help reset your circadian rhythm and boost serotonin. It’s a simple addition to your morning routine that can significantly impact your mood and cognitive function.
Create a Micro-Comfort Environment If you can’t find the light outside, build a sanctuary inside. Use warm-toned lamps instead of harsh overhead lighting, keep heavy blankets within reach, and use scents like cinnamon, cedar, or orange to create a sense of "hygge" (the Danish concept of coziness). These sensory inputs tell your nervous system it is safe to rest.
Practice "Low-Bar" Movement Exercise is vital for mental health, but in the depths of winter, high-intensity workouts can feel impossible. Switch to gentle movement like restorative yoga, slow stretching, or a ten-minute walk during the limited hours of daylight. The goal is circulation, not exhaustion.
Socialize in Low-Stakes Settings Isolation can worsen SAD, but loud, high-energy social events can be draining. Opt for "low-stakes" connection: a quiet movie night at home with a close friend, or a phone call while you both fold laundry. Connection without the pressure to be "inspiring" is a powerful form of self-care.
Nutritional Support for Mood Focus on warming, nutrient-dense foods. Complex carbohydrates can help with serotonin production, while Vitamin D supplementation (after consulting with a professional) is often crucial during months with low sun exposure.
The pressure to be "new" in a season that is naturally "old" is a heavy burden to carry. This January, I invite you to put that burden down. You do not need to be vibrant, you do not need to be "crushing it," and you certainly do not need to apologize for your biology.
The trees are not failing because they are dormant. The earth is not lazy because it is covered in snow. They are preparing. They are gathering the strength they will need for the bloom that is inevitably coming. You are allowed to do the same. This year, instead of chasing a New Year glow that doesn't feel real, focus on the micro-comforts that make you feel supported.
Prioritize your peace, honor your pace, and trust that the light will return. You are a human being in a season of preparation, and that is exactly where you are supposed to be. When the spring finally arrives, you won't be starting from scratch—you’ll be starting from the strong, rested foundation you built in the dark.