I am a pretty happy person overall. Other than run-of-the mill common frustrations, I really have no right to complain. However, I gotta admit, this nonstop coat of snow, freezing temps, and gloomy skies have been quite a challenge. And this news cycle hasn’t helped!
I’ve had some chats with friends who are feeling similarly frustrated when a newsletter from my health provider arrived in my inbox about SAD, Seasonal Affective Disorder. I had heard about it, but never thought it was a real thing–until now. I did a deeper dive and was intrigued by what I learned. For those of you who are not feeling like yourself, I hope you will check out this out. I believe I have a touch of it myself!
In a nutshell, Seasonal Affective Disorder, or SAD, is very real.
When winter weather is mild, most of us adapt and keep to our routines. But when conditions are extreme, long stretches of cold, heavy snow, and minimal daylight, the combination can amplify normal sluggishness into something harder to shake.
It is not about being negative or weak or ungrateful. It is a biological response to seasonal changes in light, movement patterns, and daily rhythm.
What is SAD?
SAD is a form of depression that follows a seasonal pattern, most commonly appearing in late fall and winter. Shorter days and reduced sunlight affect the parts of the brain that regulate mood, sleep, and energy.
Light exposure helps regulate serotonin, a neurotransmitter linked to mood and emotional stability. When daylight drops, serotonin activity can drop with it. At the same time, the body may produce more melatonin, the hormone that signals sleep. The result can be low energy, heavier moods, and disrupted sleep patterns.
This is not a mindset issue. It is chemistry.
Common symptoms
People experience SAD differently, but common signs include:
- Low or flat mood that lingers
- Fatigue or heaviness, even after rest
- Increased cravings for carbohydrates or sugar
- Difficulty concentrating
- Sleep changes, especially wanting more sleep
- Reduced motivation to move or socialize
- Activities we normally enjoy feels less rewarding or require more effort to initiate.
If any of this feels familiar, it is not your imagination. It is our nervous system responding to its environment.
Why winter makes it harder
In colder months, we naturally move less. We spend more time indoors. We get less bright light exposure. All three factors affect:
- Circadian rhythm
- Hormone balance
- Insulin sensitivity
- Stress chemistry
Over time, this combination can slow metabolism, dampen mood, and increase that blah feeling.
Strategies that actually help
Research consistently points to a few effective tools:
- Light exposure: Morning light helps reset circadian rhythm and support serotonin activity. Even cloudy daylight helps. For some people, structured bright-light therapy using a light box can provide additional support during darker months.
- Movement: Especially rhythmic, whole-body movement. This increases dopamine, supports insulin sensitivity, and improves circulation to the brain.
- Consistency: Regular doses work better than occasional big efforts.
- Connection: Social movement amplifies the brain’s reward response and reduces stress hormones.
Which brings me to Mojo…
Why dance fitness works especially well
Dance-based movement combines several evidence-backed benefits at once:
- Rhythmic movement stimulates dopamine and serotonin
- Interval-style effort supports metabolic health and insulin response
- Music activates reward centers in the brain
- Coordinated movement improves neuroplasticity
- Moving together lowers perceived stress and isolation
Even short bursts matter. Three minutes of playful movement can increase circulation, wake up metabolism, and shift nervous system tone. It is enough to interrupt the downward spiral and create momentum.
This is why starting matters more than motivation. Once we move, our system responds.
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