Finding Light in Winter's Darkness

Practical approaches to managing and understanding seasonal depression

Understanding Winter Depression: The Science

Seasonal Affective Disorder (SAD) and winter blues affect millions each year. The reduced sunlight can disrupt your body's internal clock, cause drops in serotonin levels, and disturb your natural melatonin balance. Recognizing these patterns is the first step toward managing them effectively. Throughout this email, I'll share evidence-based strategies that can help you navigate this challenging season with greater resilience and joy.

Understanding Winter Depression: The Spirit

Apostle Jeffrey R. Holland's Talk "Like A Broken Vessel": General Conference 2013

He speaks to those who struggle with mental and emotional illness, especially depression, emphasizing that such conditions are real, serious, and not signs of personal weakness or spiritual failure. He distinguishes clinical depression from ordinary discouragement and affirms that living in a fallen world means facing genuine physical, mental, and emotional challenges. Through faith in Jesus Christ and the Atonement, he teaches that suffering can become bearable, meaningful, and ultimately redemptive, reminding listeners that God’s love is constant and unwavering even in moments of deep darkness.

He encourages both those who suffer and those who care for them to seek spiritual strength and professional help, to practice patience, and to focus on small, steady victories rather than immediate solutions. Elder Holland urges compassion, kindness, and nonjudgment toward all who struggle, warning against despair and affirming the sacredness of life. He closes with hope in the Resurrection, testifying that all broken bodies and minds will one day be fully healed and restored through Christ’s redeeming power. 

Additional Support for Your Personal Journey

• Light Therapy: Spend 20-30 minutes each morning with a 10,000 lux light box. Position it about 16-24 inches from your face while reading or working to stimulate your body's natural response to sunlight.

• Movement Matters: Even brief physical activity can significantly improve mood. Aim for a 10-minute walk outdoors during daylight hours to combine exercise with natural light exposure.

• Serve Others: Spend time recognizing individuals in your life, whether family, friends, colleagues, or Church members, and their personal challenges. Even if you don't believe you can make a significant impact on their lives, try it anyway. By not being centered on your own grief and pain, find a way to ease the burden of others.

• Social Connection: Schedule regular social interactions, even when you don't feel like it. Virtual connections count too—maintaining relationships provides essential emotional support. Engage with the people who build you up; avoid the people who not only bring you down, but also the people who find pleasure in it. 

• Spiritual Practices: It is in our darkest hours that we need to cling to the Savior the most. If you haven't prayed in a long time, say a prayer. Say many. If you haven't attended church in a long time, just go. If you have a hard time studying the scriptures, then listen to them on audiobook. The Savior will always appreciate the effort and send comfort, peace, and light at any opportunity -- we just have to seek Him. 

Winter's challenges are real, but so is your capacity for resilience. Remember that seeking help is a sign of strength, not weakness. Whether through the strategies outlined here or through professional, spiritual, and familial support, please know that brighter days are possible, even in the midst of winter.