🍂 How to Beat the Dark Days of Fall and Winter

November 9, 2025
By Lauri McGivern, MPH, ALPC — Free Spirits AF Coaching

As the days get shorter and darker, it's easy to feel your energy dip right along with the sunlight. Many of us experience a sense of heaviness, fatigue, or sadness when fall turns to winter. It's a normal response to less daylight, but that doesn't mean we're powerless to change how we feel. With a few intentional shifts, you can nurture your body and mind through the colder months—and even find joy and peace in the season.

Here are some ways to support yourself through the darker days of fall and winter.

🌞 Start and End Your Day with Intention

Your body thrives on rhythm. When sunlight is scarce, routine becomes your best ally.

Morning: Start your day by turning on bright lights, stretching, and drinking a glass of water before your first cup of coffee. Try journaling or taking a few mindful breaths to set your tone for the day. A warm shower, upbeat playlist, or short walk can also help your body wake up naturally.

Evening: Create a calming nighttime routine that tells your body it's time to rest. Dim the lights, avoid screens for at least 30 minutes before bed, and replace that extra scroll with reading, gratitude journaling, or gentle stretching.

A consistent rhythm helps regulate your circadian rhythm, stabilizing your energy and mood even on the gloomiest days.

🏃‍♀️ Move—Even When You Don't Feel Like It

When it's dark and cold, movement can feel like the last thing you want to do—but it's exactly what your body needs. Physical activity increases serotonin, dopamine, and endorphins, which boost mood and motivation.

You don't have to hit the gym. A brisk 10-minute walk, light yoga, or dancing in your kitchen counts. Try to get outside whenever possible—even on cloudy days, natural light signals your brain to release hormones that improve alertness and balance your internal clock.

🥗 Nourish Your Body

Food is one of the most direct ways to influence your energy and mood. In winter, we naturally crave comfort foods, but it's important to make sure those meals are balanced:

Include protein (eggs, fish, poultry, legumes) to stabilize blood sugar and support neurotransmitter production.

Add healthy carbs (whole grains, root vegetables, fruit) to maintain steady energy.

Don't skip fats—omega-3s from nuts, seeds, or salmon are key for brain health and emotional stability.

Eat regularly throughout the day to prevent energy crashes that can worsen fatigue or irritability.

🧘‍♀️ Support Your Nervous System

Cold weather, stress, and isolation can push your body into a low-level survival mode. Mindful practices—deep breathing, grounding, meditation, or gentle movement—help your nervous system shift out of that "on alert" state and back into balance. Even five minutes of intentional calm can make a difference.

If you notice negative self-talk or anxiety creeping in, pause and ask yourself:

"What does my body need right now—rest, connection, or nourishment?"

Responding with care instead of criticism rewires your brain toward self-compassion and resilience.

🧶 Stay Connected

Winter tends to isolate us, and isolation fuels sadness. Connection is medicine.

Make it a goal to get out of the house at least once a week for something you enjoy—a yoga class, craft group, community event, or volunteer opportunity.

The act of being around others, even briefly, stimulates the social parts of your brain that produce oxytocin, the "feel good" hormone that helps regulate stress.

If you can't find a local group, consider joining an online community that uplifts and inspires you. The key is to stay engaged and not let the season pull you into isolation.

🍷 Leave Alcohol Behind

When the days are shorter and moods run lower, alcohol can seem like a quick fix—a glass of wine to "take the edge off" or a drink to lift your spirits. But here's the truth: alcohol depresses your nervous system.

It disrupts sleep, alters your brain's natural chemistry, and increases anxiety and depressive symptoms over time. What might feel like relaxation in the moment can actually make the dark days feel even darker.

Choosing to stay alcohol-free gives your body and brain the stability they need to handle seasonal changes. You'll notice better sleep, more consistent energy, and a greater sense of clarity.

💛 Final Thoughts

Winter doesn't have to feel heavy. It can be a season of restoration and reflection—an invitation to slow down, reconnect with yourself, and build the habits that sustain you year-round.

Remember: light still exists, even when the days are short. You carry your own light within you.

🌿 Ready for More Support?

If you're feeling the weight of the darker months or want to make meaningful changes that last, I'd love to support you.

Through my Free Spirits AF coaching programs, I help individuals explore the connection between body, mind, and behavior—releasing old habits, finding balance, and creating sustainable freedom from alcohol and other numbing patterns. Together, we focus on nervous system regulation, mindset shifts, and building habits that bring peace and vitality back into your daily life.

Let's connect and create your personal path toward freedom and balance.

📩 Email: [email protected]

🌐 Website: www.FreeSpiritsAF.com

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