“Winter Blues”: Light and Movement Strategies to Combat Seasonal Sadness in the North

By: Musa Magazine Editorial Team

You live in Chicago, New York, or Boston. It’s 4:30 in the afternoon and it’s already dark. You feel inexplicably tired, sad, or irritable, and your body is craving nothing but carbohydrates and bed.

If this sounds familiar, you’re not “lazy” and you’re not “overreacting.” It’s very likely that you’re experiencing Seasonal Affective Disorder (SAD), commonly known as the Winter Blues. For us Latinas—who often come from cultures filled with sunshine and constant light—the dark northern winter can be a tough biological shock.

Your body works like a plant: it needs light to produce energy. Here are some strategies to “hack” your brain and bring the sun back into your routine.

1. Let there be light: Morning light therapy

Darkness tells your brain to produce melatonin (the sleep hormone) all day long, which is why you feel sluggish. You need to trick your brain.

• The Therapy Lamp (SAD Lamp): This is not just any decorative lamp. These lamps emit a bright 10,000-lux light that mimics sunlight.

• The routine: Sit in front of it for 20–30 minutes as soon as you wake up (while having your coffee or checking emails). That light enters through your eyes and sends a signal to your hypothalamus: “It’s daytime—wake up and produce serotonin!” The mood shift can be dramatic in just one week.

• Go outside: Even if it’s cold, try to take a 10-minute walk around midday. Natural light—even on cloudy days—is more powerful than office lighting.

2. Move your body to move your emotions

When it’s cold, the instinct is to hibernate. But a sedentary routine feeds sadness.

• The strategy: You don’t need to train for a marathon. You need endorphins. Turn up some Latin music in your living room and dance for 15 minutes, or do a gentle yoga routine. The goal is to raise your body temperature and heart rate to break the lethargy cycle.

3. Color on your plate and in your clothes

It may seem trivial, but color psychology matters.

• Wear bright colors: Give black and gray a break for a day. Choose red, yellow, or orange.

• Eat the rainbow: Lack of sunlight lowers Vitamin D levels. Make sure to include fatty fish and eggs in your diet, and consider a supplement (after consulting your doctor).

Winter in the North is long, but it doesn’t have to be sad. Don’t wait passively for spring. With intentional light and movement, you can keep your inner glow alive until the sun returns. ✨

Si quieres, puedo adaptarlo a un inglés más poético, más clínico, o más casual tipo blog.