November is my least favorite month. It gets dark. And cold. Followed by snow and ice. My mood takes a downward turn. My energy is lower. The sofa invites me to hunker down much earlier than usual. Walking and running outside can be treacherous. I go to bed early. (Diane)

As winter settles in, I feel myself slowing down—like I'm preparing to hibernate. My body and soul know we've entered the dark, cold, isolating months of winter. Even gearing up to go outside for daily walks feels like a barrier. Add in overeating, snacking, too much screen time, and less social connection, and everything feels harder.  (Keith)

SAD, Seasonal Affective Disorder, is a real thing and amplifies the struggles many experience during this time of year. For some individuals, professional help is needed to assist with this challenging disorder. For others, adding in some intentional rhythms and practices can be useful in helping light break through the darkness.

Diane Owen, DK-MN Area director of clergy well-being, and Keith Shew, DK-MN Area director of camp & retreat ministries, offer their own suggestions for coping with SAD.

Light. Varied and many. Lamps and candles. And after Thanksgiving, Christmas décor with a lot of lights! The moment I notice a slight darkening of the sky, I get to work. A true light designed for SAD symptoms is a great desktop solution, especially on cloudy days. (Diane)

Creating warm, soft indoor lighting opportunities during the winter months is actually one component of our season of darkness that I look forward to!   Whether it's candles placed in areas where our family gathers, lamps turned low, a fire in the fireplace, or holiday lights that stay up past Christmas and become New Year's winter lights, lighting has been a welcome way to improve our moods!  (Keith)

Movement. Movement is a form of mental health therapy for me. My running routine was upended with the early onset of cold, ice, and snow. So I chose to increase my strength training and push out the door for walks (with reluctance). Hearty Midwesterners might also embrace the activities available at this time of year: skiing, snowshoeing, ice fishing, snowmobiling, ice skating, or hockey. (Diane)

Outdoors and Nature. Midwesterners need regular doses of Vitamin D, given our limited sunshine. My daily walks are really important to me. There's a rhythm to my time on the trail—part exercise, part time in nature, and part grounding myself for the day ahead. Each lap around the park has its own purpose: the first is to listen and be open to the Holy Spirit, with space for reflection and gratitude. The second is for me—music, an audiobook, or simply soaking in the beauty of the day (even a cold winter day). The third is for mentally mapping out the day ahead. I find that when my schedule doesn't allow for these walks, I feel off and it's harder to connect fully with my life and work. (Keith)

Gratitude. In a recent women's group, we were asked to select our favorite Christmas song.  "In the Bleak Midwinter" was my choice. Definitely a reflection of my spirit at the time! Yet, it forced me to pause and think about the experience of Mary and Joseph and the birth of Christ in the dark, cold winter, as well as those who are unhoused all around us or cannot afford sufficient winter gear.  My morning gratitude journaling took a different direction. (Diane)

Laughter. There is nothing that helps the SADness of the winter doldrums than a good laugh. Seek out a fun sitcom or a "feel-good" movie with comedy intentionally. Check out this list.

Music. Listening to and playing music is essential to me year-round, especially during the long winter months. I keep my guitar and drums set up and ready to go so I can jump in at any moment. Even a few minutes to play a favorite song or lay down a funky beat—often in-between Zoom meetings—gives me a huge lift. Finding little ways to bring more music into our days is such a great way to fill our souls and spaces with joy! (Keith)

Connection. While I am blessed to have a spouse at home, he travels a lot for work. Isolation can intensify the SAD symptoms. Connection with another human (or a loving pet) can help immensely! Pushing myself out the front door on a cold, dark winter night can require too much effort. But a phone call, FaceTiming a friend or family member, setting up a ZOOM call – anything to remind me that I am not alone is helpful. When even that requires more energy than I can muster, diving into Scripture, a good devotional, or a podcast helps. (Diane)

Schedule Joy. I've learned that having something on my calendar – even a small spark of joy on the horizon – is one of the best ways I can push back against SAD. Even if it's weeks away, being able to look at the calendar and think, "Just a little longer until something fun!" brightens my mood during the long winter months. Anyone who knows me knows how much I love Disney parks—so if we're lucky enough to fit in a visit, we always try to schedule it during the long stretch after the holidays. But it doesn't have to be a big trip—plans like a night out with friends, a movie release you've been excited for, or a day trip to the city for shopping or to a favorite restaurant can bring that same lift. Having something special to anticipate makes winter feel a little shorter, a little brighter, and a whole lot warmer. (Keith)

Spiritual Nurture. Feeding the soul is essential. For some, the holiday season can add to our already diminishing spirits if it is a reminder of grief and loss. I dealt with a particularly tragic situation in December, some years ago, which was difficult to dig out of without a good dose of spiritual nutrition. Seek out a Blue Christmas service at your church or online, or, if you are the pastor, at another church. (Diane)

It's important to integrate practices for body, mind, and spirit to address experiences of SAD-like symptoms in the winter months and year-round. Pick one or two to try and see what works. Tackling all is not realistic. Check out these suggestions from ChatGPT here.

Mental Health Connect (MHC) is a collaborative of faith communities, working together to help destigmatize mental illness and make sure all are able to find the help they need.  We eliminate barriers to accessing care. They have created a 2025 Holdiay Wellness Kit as a support resource for this time of year.

In this Advent season, we hear the familiar words of John 1:5: “The light shines in the darkness, and the darkness has not overcome it.” That light has come through Jesus, our Emmanuel, and continues to come as through the Spirit working through people who shine light into the dark spaces and seasons of our lives. Sometimes those people will be professionals – mental health counselors, support hotlines, and spiritual directors – who come alongside us when we realize we are not able to help ourselves. Sometimes the light comes through family, friends, or an Area staff person who cares deeply about these challenges (a.k.a Diane Owen) who lead us to resources, insights, or experiences that will help the light break through. May we continue to encourage each other to seek and find that light.