Winter Blues vs. Burnout

We’ve been talking about how our bodies respond to the transition into winter and the different ways we can support ourselves with gentleness, nutrition, and intentional practices. However, we must be able to recognize when we’re experiencing symptoms of something more serious than the Winter Blues. There is a more serious form of Winter Blues called SAD: Seasonal Affective Disorder, which is a form of depression related to our limited access to sunlight and can cause lethargy, food cravings, and sadness. We can combat both the blues and SAD with intentional practices, but if symptoms become severe, medication or therapy might be the best course of action. Always be honest with yourself, even when denial seems easier or less complicated, because acknowledging that we need support is the first step to real, sustained relief.

But what if you’re feeling drained, hopeless, irritable, and resentful? What if it’s much more than lethargy and you’re moving into chronic fatigue and physical pain territory? Those symptoms point to a different type of situation, and it’s not going to get better with a bit of light therapy. If you’re withdrawing from activities, having difficulty concentrating, experiencing severe mental, emotional, and physical exhaustion, then it might be burnout. I’ve been there, and it can be a scary place to find yourself; acknowledging burnout is absolutely, fundamentally imperative because the cure is to make sustainable changes in the practices that are harming you.

Winter Blues or SAD

Winter Blues are very common; our bodies are nature, and when we lose access to sunlight, we do as the plants and animals do – turn things all the way down. Or, at least, our bodies want to. If we don’t listen to the natural rhythm of our bodies, we keep pushing to be productive, plan and host all the holiday events, and show up to the work holiday parties, our bodies will send us stronger signals until we listen. Simple practices like carving out opportunities to increase access to sunlight, sleep well, move our bodies, eat whole foods, or use light therapy if regularly getting into the sun is unrealistic can really support us through the seasonal transition.

If you suffer from SAD, it’s likely something you already know about since it typically recurs each year around this time. You might already have tried-and-true practices that help mitigate the symptoms. If you’re starting to notice that your Winter Blues have shifted into a severe depression like SAD, then it’s time to reach out for support. SAD can manifest as anxiety, irritability, heavy limbs, or more serious symptoms like thoughts of self-harm. Treatment includes consistent light therapy throughout the winter, CBT and talk therapy, and/or antidepressants. January and February can be the most challenging months due to limited sunlight, but symptoms typically begin to subside in early spring. Making a plan in advance and starting treatment early are great ways to get ahead of SAD, knowing what to do can lessen the impact and make the cold months less difficult.

Burnout

Although burnout isn’t directly related to a season, packed holiday schedules, end-of-year work deadlines, winter weather, and pressure-filled resolutions can absolutely trigger or intensify burnout. Many of the treatments that work for SAD will work for Winter Burnout, but chances are, burnout was already there, and the season is only bringing it to light. Burnout is related to prolonged, unmanaged stress that can stem from work or caregiving.

Burnout requires a comprehensive solution because it indicates pervasive misalignment in our lives. As the term implies, burnout comes after we’ve burned through all our reserves, and it can lead to much more serious conditions. If we don’t heed the warnings that our bodies give us, if we don’t set boundaries, schedule regular downtime, and seek support, our bodies will shut US down. I know so many – too many – stories of people who ignored burnout for so long that they developed chronic health conditions or experienced such serious health episodes that they had no choice but to fundamentally change how they operated. We are not machines – and even machines need regular cooldowns and maintenance.

For me, burnout was a result of misalignment in every category of my life. I was the poster child for severe mental, emotional, and physical exhaustion from prolonged, unmanaged stress. It seemed like one day I was managing to hold it together, and the next – I knew I was in big trouble.

Therapy and plant medicine were game-changers when I finally recognized what was happening, and I ruthlessly set boundaries in every single area of my life. Then, reevaluating my priorities, setting down the things that weren’t critical to maintain, and accepting that things won’t and can’t always be perfect. I had to start doing something for myself – I began pouring myself into plant medicine and the garden. Creative outlets were imperative to my survival; creativity and anxiety cannot exist together. Noticing my old practices without judgment and then choosing to do something new, little by little, until the pressure began to subside.

Solution-based practices

While you’re making practical changes to your life and prioritizing your needs, using these practices can help alleviate feelings of burnout when they arise and integrate your new awareness.

Breathwork

Breathwork is simple, requires nothing more than quiet and time, and can have a significant impact on our well-being. The simplest form of breathwork is taking deep, slow breaths and witnessing how our bodies respond. If you are curious about specific breathwork practices, start with box breathing (inhale/hold/exhale/hold for equal counts).

Lavender Breathwork: Inhale lavender oil or fresh sprigs for four counts, exhale for six; repeat seven times.

Body Scan

This can be done as you fall asleep, before getting out of bed in the morning, while you drink that first water or tea, or as a meditation; the sky is the limit. Bring awareness to different parts of your body, from top to bottom or bottom to top, and notice the sensations without judgment. Sensations and emotions are communication; when we bring our attention to that communication, we are able to care for ourselves more effectively.

Gentle Movement or Shaking

Dancing, walking outside, swaying, gentle stretches, or body shakes can release the energy trapped inside. Similarly, using a foam roller, getting a massage, or using a sauna and cold plunge creates movement and release within our bodies.

Grounding

This is great when it can be done outside without shoes, but during the winter, it can be similarly effective to sit on the floor or in a chair and bring awareness to how the support feels beneath you.

Weighted Rest Ritual: Place a warm rice pack across your chest, close your eyes, and imagine roots wrapping gently around you

Mindful Tapping

Last year, I really got into mindful tapping, and it was a great tool to have in my back pocket. Simultaneous or bilateral tapping of your head, face, or chest stimulates the nervous system and improves regulation.

Reach out for support

I wholeheartedly believe we should all use talk therapy as a resource for growth and self-reflection if it is accessible. Attending therapy and receiving unbiased feedback and validation can make an enormous difference in our lives.

If you or someone you know is experiencing severe symptoms of SAD or burnout, taking quick action to address it with a professional is essential.

A Gentle Invitation

If this season has you rethinking your rhythms or noticing your capacity shifting, you don’t have to navigate it alone. My coaching work weaves herbal wellness, nervous-system care, and practical support to help you reconnect with your energy in a way that feels sustainable.

If you’re craving steadier grounding, clearer boundaries, or simple rituals that make life feel more spacious again, you’re welcome to explore coaching with me.
Learn more or book a session → The Forest Witch Apothecary.

Love you to your roots,
Elizabeth

Everything shared here is offered for learning, curiosity, and empowerment. I’m a herbalist and educator, not a medical professional, and nothing on this site is meant to diagnose, treat, or replace the care of a qualified healthcare provider. Our bodies are sacred and complex—please consult with a licensed medical practitioner before making changes to your wellness routines, herbs, or treatments.