As we turn the clocks back and the evenings arrive earlier, many working moms notice a shift — less sunlight, lower energy, and a quiet heaviness that can creep in around the edges of daily life.
If you’ve felt more tired, less motivated, or just a little “off,” you’re not alone.
This time of year brings real biological and emotional changes. The colder months and shorter days can lead to what’s known as Seasonal Affective Disorder (SAD) — or, for many, a milder version often called the “winter blues.” While it can feel discouraging, there are gentle, evidence-based ways to care for yourself and your family through the darker season.
Below are five simple, compassionate steps — rooted in Acceptance & Commitment Therapy (ACT) and Compassion-Focused Therapy (CFT) — to help you stay grounded, connected, and kind to yourself this winter.
1. Catch the Morning Light
Light is your natural antidepressant.
Just 10–15 minutes of natural sunlight in the morning can help reset your body’s internal clock, boost mood, and increase focus.
Try stepping outside with your coffee, walking the dog, or opening the blinds while you get ready for work. If sunlight is limited, a certified light therapy lamp (10,000 lux) can be a great alternative.
ACT tip: When your mind says, “I don’t have time,” gently notice that thought — and step into the light anyway. Small, values-based actions matter more than perfection.
2. Keep a Steady Sleep Rhythm
As daylight fades earlier, your internal rhythm can shift too.
You might crave more sleep or struggle to wind down at night. Try to wake up and go to bed at the same time every day, even on weekends. Dim your lights an hour before bed, limit late-night scrolling, and create a calming ritual that tells your body: We’re done for the day.
Why it matters: Consistency helps stabilize your mood, energy, and hormones — making mornings less rushed and evenings more restorative.
3. Do One Small Thing That Makes You Feel Like You Again
Winter can pull us into autopilot: work, care, repeat.
Ask yourself, “What’s one small thing that reflects who I want to be today?”
Maybe it’s lighting a candle before logging into work, listening to music during your commute, or texting a friend just to say hi. These micro-moments reconnect you with your values — something ACT therapy emphasizes as key to emotional flexibility and resilience.
4. Cook Warm, One-Pot Meals
Nourishing yourself isn’t just about food — it’s an act of care.
Soups, stews, or pasta dishes can bring both comfort and convenience to long winter nights.
Cooking warm meals also gives your senses something grounding: the aroma, the warmth, the act of slowing down. It’s a simple way to practice mindfulness and self-soothing.
CFT perspective: Soothing rhythms — like stirring a pot or savoring a slow meal — activate the body’s calming system, helping reduce stress hormones and increase feelings of safety.
5. Create a Family Light Ritual
The shift to shorter days affects everyone in the household.
Make “light” a family ritual — something that brings warmth and connection into your evenings.
You might open blinds together each morning, light candles during dinner, or take a quick outdoor walk before the sun sets. Invite your kids to share something they’re grateful for each night.
These small practices foster family bonding and shared awareness. They remind everyone that darkness outside doesn’t mean disconnection inside.
A Message from Dr. Amanda Aster McKenna
The darker months can challenge even the most balanced among us — but you don’t have to move through them alone.
Therapy offers a space to explore these seasonal shifts with curiosity and compassion, and to build tools that help you thrive year-round.
If you find your low mood lasting more than two weeks, or daily life feels heavier than usual, consider reaching out. Together, we can help you reconnect with your values, your calm, and your light.
👉 Learn more about therapy options on our Services page, or contact us to schedule a consultation.
About The Montclair Therapist
Located in Montclair, NJ, The Montclair Therapist provides in-person and virtual therapy for working parents and professionals.
Our work integrates Acceptance & Commitment Therapy (ACT) and Compassion-Focused Therapy (CFT) to support emotional balance, self-compassion, and resilience — especially during life transitions and seasonal changes.
Read more articles at our blog homepage.
About the Author
Dr. Amanda Aster McKenna, Psy.D. is a Licensed Psychologist based in Montclair, NJ, providing both in-person and virtual therapy across all PSYPACT states (see full list here).
She specializes in Trauma-Informed Care, Acceptance and Commitment Therapy (ACT), and Compassion-Focused Therapy (CFT).
In addition to her clinical practice, Dr. McKenna is a professor of psychology at Kean University in Union, NJ — and a proud working mom to three beautiful children.
Frequently Asked Questions
How can therapy help with the winter blues?
Therapy offers a space to understand the connection between mood, environment, and thought patterns. Using approaches like Acceptance & Commitment Therapy (ACT) and Compassion-Focused Therapy (CFT), you can build mindfulness, self-compassion, and routines that support emotional balance through the darker months.
How can working parents support their family during shorter days?
Small daily rituals can make a big difference. Try opening blinds together each morning, lighting candles at dinner, or taking short outdoor walks before sunset. These shared moments help both parents and children feel more connected and resilient during the winter season.
Until next time,
Your favorite enabler of Mental Wellness
The Montclair Therapist
Dr. Amanda Aster-McKenna, Psy.D.
(She/Her/Hers)
NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ
Adjunct Professor, Kean University, Department of Advanced Studies in Psychology
Manager, New York City Chapter of the Association for Contextual Behavioral Science
Board Member, Mental Health Association of Essex and Morris
*Peace, Love, & Fierce Acceptance*
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