Preparing for the Hibernation Months: A Holistic Approach to Seasonal Depression
- Sydney Villeneuve, LPC
- 4 hours ago
- 3 min read

As the days shorten and the air turns crisp, many of us naturally shift into what I call the “hibernation months," those months of September through January. There’s something beautiful about this season—cozy evenings, warm drinks, quiet reflection—but for many people, the reduced daylight and increased time indoors can also bring feelings of heaviness or even seasonal depression. If you’re in the U.S. (like in the state of Virginia), you probably started losing daylight just after June 21, and you’ll keep losing it until late December.
The loss of daylight accelerates as we move toward the fall equinox (around September 22–23), when day and night are roughly equal in length. Then, daylight continues to decrease until the winter solstice (around December 21–22), the shortest day of the year.
The good news is: you can prepare now. With some thoughtful, holistic practices, it’s possible to create a fall and winter season that feels safe, nourishing, and even restorative. Here are some gentle, practical ways to support your whole self—body, mind, and spirit—before the darker days set in.
Create a Safe & Cozy Environment
Your surroundings deeply impact your mental health. The fall and winter months are an invitation to intentionally make your home a refuge.
Soften your space: Add warm lighting, candles, blankets, or string lights to create a glow that lifts the spirit.
Designate a comfort corner: A chair by a window, a reading nook with a favorite blanket, or even a few plants near natural light can become your personal retreat.
Engage your senses: Scents like lavender, cedar, or cinnamon can help ground and soothe. Gentle background music can add warmth to quiet evenings.
Maintain Gentle Routines
Routines are like anchors—steadying us when the world feels darker and slower.
Sleep schedule: Aim to wake and rest at consistent times, even on weekends. This helps regulate circadian rhythms disrupted by shorter days.
Movement you enjoy: Yoga, stretching, dance in your living room, or a brisk walk all count. The goal isn’t intensity—it’s consistency.
Balanced rhythm: Schedule time for work, rest, connection, and play. Even small rituals—like tea in the morning or journaling before bed—help create steadiness.
Prioritize Outdoor Time
Even brief moments outdoors can make a big difference in mood and energy.
Morning light: Step outside for 5–10 minutes in the early part of the day. Exposure to natural light in the morning helps regulate mood and sleep.
Bundle up: A warm coat, cozy socks, and a thermos of tea can make winter walks surprisingly enjoyable.
Micro-moments matter: Open the blinds, sit near a window, or step onto your porch for a breath of fresh air.
Consider Vitamin D Supplementation
Vitamin D plays a role in both mood and energy, but many people’s levels drop throughout fall, before the winter.
Talk with your PCP: A simple blood test can check your levels. This is important—because supplementing without knowing your baseline may not be safe or effective.
Individualized plan: Your provider can recommend the right dosage for your body (one size does not fit all).
Pair with lifestyle: Supplements work best alongside outdoor time, movement, and nourishing food.
Explore Light Therapy
Light therapy lamps can mimic the effect of natural sunlight, offering your body the signal it craves during darker months.
Consistency is key: Most people use them for 20–30 minutes in the morning.
Find what fits you: Lamps vary in style and size—choose one that feels comfortable to incorporate into your morning routine (while sipping coffee or journaling).
Talk with your provider: Light therapy is safe for many, but not everyone—especially if you have certain eye conditions or take medications that affect light sensitivity.
Preparing the Whole Self
Seasonal depression is not about weakness—it’s about biology, environment, and rhythm. By exploring some new options mentioned below you can approach the winter months not just with resilience, but with intention and care. Here are just a few ways we have explored in this post:
Creating a warm, inviting space
Maintaining steady routines
Finding ways to step outside daily
Exploring supportive medical tools like vitamin D and light therapy
Remember, winter can be more than something to “get through.” With preparation, it can become a season of slowing down, restoring, and reconnecting with yourself in deeper ways. If you need additional support, our skilled therapists offer a safe space to process, explore, and stay connected through the hibernation months ahead.
Sources
Cover photo accessed via stock image from Pexels