February often arrives in a flurry of hearts, flowers, and reminders to show love to others. While connection is important, this month can also be a gentle invitation to turn some of that care inward. Being your own Valentine isn’t selfish; it’s about recognizing that caring for yourself is essential to caring for others well.
For many people, winter brings more than just cold weather and shorter days. Seasonal Affective Disorder (SAD) is a form of depression linked to seasonal changes, most commonly occurring from late fall through the winter months. While it’s often brushed off as the “winter blues,” SAD can be serious and even debilitating. Symptoms may include persistent low mood, low energy, changes in sleep and appetite, difficulty concentrating, and withdrawal from activities or relationships. These symptoms can interfere with daily life and may last for several months each year.
Approximately 5% of adults in the United States experience SAD, and many more feel milder seasonal shifts in mood and energy. Research suggests a combination of biological, genetic, and environmental factors may influence SAD. Reduced sunlight during shorter winter days can affect the body’s regulation of melatonin, serotonin, and dopamine, chemicals that play a key role in sleep, mood, and motivation. SAD has also been linked to Vitamin D deficiency, which can occur when we get less exposure to sunlight.
This is where self-care becomes more than a buzzword; it becomes a form of prevention and support. If winter has been weighing on you, consider these winter-inspired ways to care for your mental health:
- Practice the basics with intention. Nourishing meals, regular movement, hydration, and consistent sleep provide a strong foundation for mental well-being.
- Seek the light. When possible, spend time outdoors during daylight hours or talk with a healthcare provider about whether full-spectrum light exposure could be helpful for you.
- Monitor stress levels. Chronic stress can increase vulnerability to depression. Building resilience through relaxation, mindfulness, or scheduling restorative time can make a difference.
- Stay connected to your body. Regular check-ins with your physician can help identify physical factors, such as Vitamin D deficiency, that may be contributing to symptoms.
- Lean into connection. Spending time with friends, family, or support groups can improve mood and strengthen coping skills—even when staying home feels easier.
- Know the signs and know where to turn. Educating yourself about conditions like SAD helps you recognize when it’s time to ask for help.
This February, let love include compassion for yourself. When you prioritize your own mental health, you’re not pulling away from or excluding others—you’re building the strength and connection needed to show up fully, for yourself and for the people who rely on you.
Learn more about Seasonal Affective Disorder and winter mental health through resources from the Substance Abuse and Mental Health Services Administration (SAMHSA).
