How to Prevent Seasonal Affective Disorder: Tips from a NYC Gestalt Therapist
While the Central Park trees are still lush and green, with only an occasional yellow leaf on the ground, the thoughts of the cold season are already running through your head. You might still feel the heat while waiting for the F train at 23rd Street station — and enjoy the rush of cool AC once you step onto the train — yet you know that soon the days will shorten, the rain will pick up, and those famous NYC winds will be back. If you’ve ever experienced Seasonal Affective Disorder (SAD), you already know how it can slowly creep in.
So, What Are the Symptoms of Seasonal Affective Disorder?
If you’ve ever wondered whether the low moods you feel each winter are just the “blues” or something more, it helps to know the common signs of Seasonal Affective Disorder (SAD). While everyone has off days, SAD symptoms are more persistent, lasting for weeks or even months, and they can interfere with your daily life.
Emotional & Mental Symptoms
Feeling low, down, or depressed most of the day
Losing interest in activities you usually enjoy
Increased irritability or frustration
Difficulty concentrating or staying focused
Thoughts of hopelessness or feeling worthless
Physical & Behavioral Symptoms
Low energy or fatigue, even after sleeping
Sleeping too much (or, for some people, difficulty sleeping)
Craving carbohydrates or sweets, often leading to weight gain
Changes in appetite overall
Withdrawing from social activities or avoiding going outside
At first, you might find yourself not looking forward to going outside as much. A couple of weeks later, you notice it’s harder to wake up in the morning. Your energy dips, your stress feels heavier, and daily tasks seem more draining than usual. In a few more weeks, you might find yourself having an inner dialogue about how cold it is outside, and how miserable you would feel if you got outside, and it’s better to stay home and count the days to spring.
Awareness: The First Step to Prevention
Just like you’d prepare your home for the winter, you can prepare your mind and body too. A big part of prevention starts with awareness: noticing your personal triggers and patterns.
Do you usually start avoiding the outdoors once it gets cold?
Do you dread the dark mornings?
Do you tend to scare yourself with the winter, even before it arrives — imagining how cold it will be and how miserable you’ll feel?
The more you can notice these patterns early, the easier it is to respond with intention rather than slip into autopilot.
Movement: Depression’s Opposite
Think about it this way: when you pack for a trip, you prepare for the climate ahead. You bring comfortable clothing and plan for what will make you feel at ease. The same goes for the winter months.
Depression thrives on immobility and isolation. The less you do, the harder it is to do anything — a cycle that deepens the struggle. Movement breaks this pattern. When you move your body, you release serotonin and endorphins — your brain’s natural mood boosters. Even a brisk walk through Prospect Park, or choosing to stroll through Union Square on your way home, can help lift your energy and reconnect you with the rhythm of the city.
Joy Matters
A cozy stroll through Union Square’s farmers market on a cold day — where you can indulge in hot homemade apple cider and organic baked goods — can boost your mood right away and make a big difference. Scheduling small moments of joy and movement into your week can protect you from sliding deeper into the winter slump. I created a winter joy checklist you can add your favorites to it.
Winter Joy Checklist
When the darker months set in, planning small joys can make a big difference. Here are some simple, NYC-inspired ideas you can try:
⛸️ Ice skating at Prospect Park rink
🥧 Picking up a homemade pie and coffee at the Cortelyou Road farmers market
🎭 Seeing an Off-Broadway or Broadway show
🍎 Browsing the Union Square farmers market for seasonal treats
🎁 Wandering through the holiday markets at Union Square or Bryant Park
📖 Spending time in a cozy café with your favorite book, soaking in the background sounds of people talking
🐾 If you love furry friends, try puppy yoga or visit a local dog-friendly café — a dose of wagging tails can lift your mood fastEven one or two of these activities sprinkled into your week can help break the cycle of isolation and bring more warmth and connection into your winter.
Ready for Support?
If what you’ve read so far resonates with you and you’d like more support in preventing Seasonal Affective Disorder, I invite you to schedule a free consultation with me.
I help clients like you to bring more joy into their lives, notice what gets in the way, and create intentional changes that make winter feel lighter.
I’m Yuliya Golubev, a certified bilingual Gestalt therapist, offering therapy in both English and Russian. Together, we can explore what you need to stay grounded and connected — no matter the season. Ready to connect with me? Schedule a free consultation today.
