Resilience in the Winter Funk

Supporting your mood, energy, and well-being through winter

We were absolutely pummeled with snow in Toronto this past weekend.

Over 60 centimeters fell in under 12 hours. It was stunning. It looked like a true winter wonderland. Trees bowed under the weight of the snow, and the streets grew quiet as everything was insulated in a white blanket.

Alongside the beauty, I noticed a heaviness.

The days are very short right now, and the nights feel long. The sky has been a steady grey, and the light feels scarce. Nothing is wrong per se. Everything is fine. Still, something feels muted, as though the usual sparkle is missing.

At one point, one of my daughters said quietly, “I just feel sad.”

That was when it hit me. Maybe many of us are in a winter funk, feeling a little sad. Seasonal Affective Disorder, also known as SAD, is a biological response to reduced light exposure.

I often say that we are a bit like plants. We need sunshine to flourish. When humans do not receive enough light, mood, energy, and motivation can naturally shift.

Nothing is broken, and nothing needs fixing. We simply need to charge our batteries differently than we do in the summer months.

Resilience is built from the body up. During the winter months, supporting the body becomes especially important.

Here are a few simple, evidence-based ways I support my resilience and well being during the darker winter months:

1. Prioritizing Light
   Light is one of the most powerful regulators of mood and energy. Research shows that morning light exposure helps regulate circadian rhythms and boosts mood, even on grey days. Light therapy has also been shown to be effective for Seasonal Affective Disorder by increasing serotonin activity in the brain.
   
   I make a point of getting outside in the morning, even for just five to ten minutes, to let natural light reach my eyes. I avoid wearing sunglasses so that I am not blocking the light. I am not talking about staring at the sun. I am talking about gently absorbing light through the retinas. Light is healing.
   
   In the winter, I also use red light therapy, which I genuinely enjoy. During the colder months, I do my yoga indoors on a grounding mat in front of my red light lamp. In the summer, I do the same practice outside on my deck in natural sunlight. The practice stays the same. The source of light changes.
   
   2. Moving the Body Daily
   Research consistently shows that regular physical activity can be as effective as antidepressant medication for depression. Exercise increases the release of endorphins, serotonin, and dopamine, which are chemicals associated with feeling good, feeling motivated, and experiencing emotional lift.
   
   Movement does not need to be intense to be effective. Walking, yoga, stretching, or dancing all count. Even short bouts of movement can improve mood. The goal is not performance or discipline. The goal is to feel better and get out of a funk.
   
   3. Generating Positive Emotions
   What we consume mentally has a direct impact on how we feel. Research in positive psychology shows that laughter and positive emotional experiences increase dopamine and reduce stress hormones. Constant exposure to distressing or disturbing content, on the other hand, can pull mood down.
   
   I am very intentional about crowding out negative or disruptive content and replacing it with things that make me laugh and feel good. Comedy, light-hearted shows, and joyful content are not indulgent distractions. They actively support mental well-being.
   
   Right now, I am binge-listening to stand-up comedians such as Sebastian Maniscalco, who reliably makes me laugh, sometimes to the point of tears. I also watch shows like Gilmore Girls with my daughters. The content is light, positive, and comforting. There is no violence, no heaviness, and no constant bad news. We bond, we relax, and we genuinely feel better afterward.
   
   4. Spending Time in Nature
   Spending time in nature has been shown to improve mood, reduce symptoms of depression, and increase feelings of vitality. Even brief exposure to green space can boost mental clarity and emotional well-being.
   
   Getting outside does not need to be complicated. A short walk, time near trees, or simply being outdoors can have a meaningful impact. I feel incredibly lucky to live close to the Humber River Trail in Toronto. I can be in a forest within ten minutes, and my mood almost always improves.
   
   5. Sleeping More and Honouring Winter Rhythms
   Sleep is foundational to mental health. Full stop. Research consistently links poor sleep with lower mood, irritability, anxiety, and reduced emotional resilience. When sleep is off, everything feels harder.
   
   We are animals, and in the winter months, we are meant to slow down. Shorter days and longer nights are natural cues to rest more, not push harder.
   
   I know this personally. Since my concussion, sleep has become non-negotiable for me. On the days I do not sleep well, when I skip my evening routine or breathwork, I feel it immediately. My mood dips. My thinking narrows.. The day feels significantly harder.
   
   When I sleep well, everything changes. I feel more patient, more grounded, and more myself.
   This is why I take sleep so seriously. If there is one thing to prioritize in the winter months, it is this. Manage yourself the way you would manage a baby. Put yourself to bed. Create a wind-down routine. Reduce stimulation. Let your body know it is safe to rest.

Winter is not a season for pushing. It is a season for restoring, replenishing, and recharging.

If this season feels heavy, let that be information, not judgment. Small, body-based practices truly do add up.

When they do, our experience of winter begins to change. The storm outside is still there, but it no longer feels like something to battle. It can become a moment of pause, a chance to slow down, and even an opportunity for play.

With so much love and light from a snowy Toronto,
Monica