Longer, colder days can leave even the most resilient among us feeling low on energy, motivation, or mood – and yes, that includes me, your family doctor! If you’re prone to Seasonal Affective Disorder (SAD) or just feel the winter blues, you’re not alone. Winters in Albany, New York and the surrounding Capital Region can feel endless.

Here’s how I keep my mood and energy from dimming, even when it’s dark out before I leave work.

1. Get outside early and often
Morning sunlight is your body’s best cue for regulating sleep and mood. Even 10–15 minutes of sun before 9 AM can help your brain release serotonin—the “feel-good” hormone—and reset your circadian rhythm so your mind and body feel their best.

2. Keep moving
Exercise boosts endorphins, reduces stress hormones, improves focus and sleep, and supports confidence and resilience. It doesn’t have to be a perfect workout—just something that gets your blood flowing counts.

3. Make evenings cozy, not gloomy
Trade the endless doomscroll for a soft lamp, candles, a fireplace, music, or time with your favorite people (or pets!). Lean into warmth, comfort, and connection instead of darkness.

4. Stay social
Even when it’s dark, connection is a powerful, underused antidepressant. Book a coffee date, call a friend, or plan a family dinner—even if it’s takeout at home.

5. Check in with yourself
If your mood or motivation dips more than usual, it’s not a personal failing. Talk to your doctor if the darkness feels heavier than it should—we’re here to support you.

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Remember: About 1 in 5 people notice a dip in mood this time of year. Roughly 5% of adults meet criteria for major depressive disorder with a seasonal pattern, while 10–20% experience milder winter blues.

Women are four times more likely to experience these changes than men.

You can’t control the sunset, but you can protect your light. Be kind to yourself, prioritize small moments of joy and connection, and give your mood the attention it deserves this season.

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Did this resonate with you?

Heirloom Family Medicine is accepting new patients in Albany, NY. Schedule a free virtual Meet & Greet with Dr. Meghan Monthie to see if this relationship-based, direct primary care model is right for you.