Winter Blues? How Movement and Massage Can Help with Seasonal Affective Disorder (SAD)
Read time: 5 mins
When seasonal patterns change and the days get shorter and temperatures drop – many of us feel a dip in motivation, energy and mood. If you find yourself struggling to get going on grey mornings throughout the winter months, you're not alone – it's called the "winter blues" and it affects thousands of people across the UK every year.
But here's the good news: a combination of movement and massage therapy can help lift your spirits, reduce tension and keep you feeling balanced all winter long.
At SLS Therapy, I believe that caring for your body is one of the best ways to care for your mind.
Seasonal Affective Disorder: Why the Winter Blues Happen
This winter depression often refers to a mild form of Seasonal Affective Disorder (SAD) – a type of depression or mood disorder linked to reduced daylight hours and changes in our natural body rhythms.
When sunlight exposure drops during the autumn and winter months, your body produces more melatonin (the sleep hormone) and less serotonin (the happiness hormone). The result? People with SAD often have:
- Lower energy and serotonin levels
- Reduced motivation
- Difficulty concentrating
- Changes in appetite or sleep
- Feelings of low mood or irritability
The NHS recommends regular exercise and outdoor activity as key ways to manage SAD and boost your mental wellbeing.
Ease the Symptoms of SAD & Move Your Way to a Better Mood
When it's cold and dark outside, getting active can feel like a challenge – but movement is one of the most effective natural mood boosters available and is very effective in treating SAD and those seasonal symptoms.
Here's how exercise improves mental health:
- Releases endorphins – your body's natural "feel-good" chemicals.
- Increases serotonin and dopamine – supporting happiness and motivation.
- Reduces stress hormones – such as cortisol and adrenaline.
- Improves sleep quality – helping your body recover and your mind reset.
- Builds resilience and self-esteem – reminding you how capable you are.
Even light therapy activity counts. Try these simple ways to keep moving this winter:
- Wrap up and go for a brisk 20-minute walk during daylight hours.
- Try yoga or stretching at home – ideal for both flexibility and relaxation.
- Join a local indoor class for added motivation and community.
- If you're a runner or gym-goer, focus on consistency – not intensity.
Tip: Moving outdoors in natural daylight gives you an extra serotonin boost, helping regulate your mood and energy.
Treatment for SAD: The Power of Massage for Mind and Body
Massage therapy isn't just about easing muscle tension – it's a deeply restorative experience that supports both physical and emotional wellbeing.
Here's how soft tissue or relaxation massage can help you combat the specific symptoms associated with SAD:
- Reduces muscle tightness from stress or inactivity.
- Encourages better circulation, warming the body and easing stiffness.
- Lowers cortisol levels, reducing anxiety and tension.
- Improves sleep quality and promotes deep relaxation.
- Releases endorphins, helping you feel calm and uplifted.
At SLS Therapy, I offer a range of soft tissue and sports massages designed to restore balance, relieve pain and support your mental health.
Combining Movement, Massage & Mindfulness
Winter is the perfect time to focus on self-care routines that nurture both your mind and body. A balanced approach may include:
- Regular movement – even 20 minutes a day can improve your mood.
- Massage therapy – to relieve tension and promote calm.
- Mindful breathing – to connect body and mind.
- Acupuncture – to rebalance energy and ease anxiety (discover more on my acupuncture for anxiety page).
Combining these approaches supports your nervous system, improves circulation and restores your body's natural rhythm – helping you feel grounded and centred through the darker months.
Signs & Symptoms of SAD: How Massage Helps with Sleep and Stress
One of the first signs of the winter blues is disrupted sleep. Massage helps by:
- Relaxing tense muscles and lowering heart rate.
- Stimulating parasympathetic (rest and digest) activity.
- Encouraging the release of serotonin, which your body uses to produce melatonin – the sleep hormone.
Regular massage sessions can help regulate your sleep cycle, reduce restlessness and create a sense of calm that carries into your daily life.
Beat The Winter Blues: Finding Your Wellness Routine
If motivation dips, remember that small, consistent actions make the biggest difference. Start simple:
- Take short walks in daylight during the winter whenever possible.
- Stretch or do light yoga in the mornings.
- Book a massage or acupuncture session to help your body recover and your mind reset.
- Stay hydrated and eat nutritious, seasonal foods to support your energy levels.
- Consider a vitamin D supplement to build bones and keep them healthy.
- Talk to a health care professional if you are experiencing symptoms of depression that are difficult to manage.
Final Thoughts
Winter can challenge both body and mind, but movement and massage are powerful tools to help you thrive – not just survive – the colder months. By keeping active, booking regular therapy and prioritising your mental health, you can keep your energy, mood and motivation strong all season long.
At SLS Therapy, I'm here to support your wellbeing with expert massage, acupuncture and rehabilitation therapies designed to help you move, recover and feel your best – whatever the weather.
Move your body. Relax your mind. Find your balance with SLS Therapy.
