Shorter days, colder mornings, and less time outside can affect how we feel. If you notice lower energy, a heavier mood, or a stronger pull toward the couch this time of year, you're not imagining it, and you're not alone. The winter slump can be more than just the "winter blues." Seasonal affective disorder (SAD) is a form of depression tied to the change in seasons. About 5% of U.S. adults can experience it, and symptoms can last roughly 40% of the year, often peaking in the months of January and February. Learn about these shifts early and take advantage of the resources and support already available to you through your employee benefits and wellness programs.

Seasonal wellbeing tips & tricks

  • Soak up some sunlight. Open the blinds first thing, sit near a window, or take a short walk. The morning light helps reset your body’s clock.

  • Keep consistency. Going to bed and waking up at the same time each day helps protect both your sleep quality and mood.

  • Get moving. Try a quick 10-minute stretch at your desk, a living room dance break, or a stair walk at lunch. Be sure to take advantage of discounted gym memberships or on-demand fitness apps through your health plan.

  • Reach out and stay connected. Personal connection is one of the strongest ways to protect against low mood. Try to schedule a weekly call, walk, or coffee with a friend.

  • Discuss light therapy options with your doctor. A light box used for about 20 minutes each morning helps many people with SAD, often within one to two weeks.

Create a workspace that works for you

With the sun setting before 5:00 PM, a few adjustments to your workspace can help ease things like eye strain, neck pain, and those late-day slumps. 

  • Set your screen at eye level. The top of your monitor should sit at or just below eye level, about an arm's length away. Stack books under a laptop and add an external keyboard if needed.

  • Support your back and feet. Sit with your back against the chair, knees about level with your hips, and feet flat on the floor or a footrest.

  • Layer your lighting. Pair overhead light with a desk lamp so your screen isn't the brightest thing in the room. Position lamps to the side to cut glare.

  • Face the window. Place your desk beside or facing a window to soak up daylight while it lasts.

  • Try the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds to rest your eyes.

  • Get up every hour. Every hour, try to stand, stretch, or refill your water. Movement helps boost circulation and energy.

  • Keep hydrated. Both the cold winter air and dry indoor heating can leave you feeling dehydrated. Both warm herbal teas and broth count towards your daily fluids. Also try keeping a water bottle at your desk for easy access. 

A healthier spin on your winter favorites

As the temperatures drop, it's normal to reach for those comfort foods. This year, try some healthier swaps to keep that same comfort while adding more nutrients to every bite.

Instead of... Try...
Creamy soups and chowders Broth-based soups loaded with beans, lentils, and vegetables
White pasta or rice Whole-grain pasta, farro, or brown rice
Sugary hot cocoa or flavored lattes Unsweetened cocoa with milk and cinnamon, or herbal tea
Fried comfort sides Roasted root vegetables like sweet potatoes, carrots, and squash
Store-bought baked treats Baked apples or pears with oats and cinnamon

Take time to recharge

The holidays can get busy quickly. Reviewing your PTO balance now can help you carve out time to recharge and avoid the end-of-year scramble.

  • Check your PTO balances now. Find out whether unused PTO carries over or expires at year-end.

  • Plan your PTO early. The holiday season fills up fast. Coordinate your PTO days with your team now.

  • Unplug and disconnect. Set an out-of-office message, turn off notifications, and be fully present with the people who matter most.

Make the most of your EAP resource

Employee Assistance Programs (EAPs) are one of the most underused benefits. Most EAPs offer free, confidential short-term counseling for you and your household, 24/7 phone support, and referrals to longer-term care. Many also include mental health apps, webinars, and self-guided tools. If the season feels heavy, explore the EAP resources available through your company.

If you or someone you know is in crisis, call or text 988 to reach the 988 Suicide & Crisis Lifeline.

Resources

Check with your HR team for childcare, caregiving, leave, and PTO policies

Winter is a season to slow down, not shut down. Small daily habits, a little extra sunlight, and support from your Employee Assistance Program (EAP) can go a long way toward helping you stay healthy, energized, and resilient until spring. Just as you care for your family, remember to take care of yourself. Take advantage of the benefits available to you, set up a workspace that supports your wellbeing, and give yourself permission to rest and recover.

For additional information on the above or general wellbeing questions, please feel free to reach out to Jennifer Green at jgreen@venbrook.com or the Venbrook Wellbeing team at wellbeing@venbrook.com.

Jennifer Carter Green, Vice President of Wellbeing & Engagement at Venbrook, specializes in workplace wellness, employee health and wellbeing, financial wellness, and benefits strategy. As a Certified Worksite Wellness Program Manager (CWWPM) and Financial Wellness Certified professional, Jennifer brings a human-centered, customer-focused perspective to helping employers build healthier, more engaged, and supported workforces.