Shorter days can unsettle mood, sleep, energy and concentration. For many people this looks like seasonal depression (often called Seasonal Affective Disorder). For some, winter also brings more dissociation: feeling numb, spaced out or disconnected from yourself or the world. This guide explains how the two can feed into each other and what you can do to feel steadier.
What seasonal depression looks like
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Low mood, irritability or a heavy, flat feeling that lingers
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Tiredness despite long sleep; trouble getting up on grey mornings
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Cravings for carbohydrates and sugar; appetite changes
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Slowed thinking, reduced motivation, less interest in usual activities
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Symptoms starting in late autumn and easing in spring
How dissociation fits in
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When light is scarce and routines slip, stress rises and the nervous system goes into economy mode. Dissociation can show up as:
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Going on autopilot and “losing time”
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Feeling detached from your body or emotions
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The world seeming flat, distant or dream like
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Memory fog during high stress or overstimulation
Seasonal depression can increase the chance of dissociation, and frequent dissociation can make seasonal depression feel more entrenched. Working on either one can ease the other.
Signs you might be dealing with both
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You feel low and tired most days, and also have spells where you feel far away or unreal
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You reread pages without taking anything in, or complete tasks but can’t recall the steps
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Social plans feel draining, yet long solo time leaves you numb or foggy
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You notice more detachment on very dark, indoor days
Grounding skills for winter
Name the present
Say the date, time, where you are and one next small step.
“Monday, 10 am, at my desk. I will drink water and open the first email.”
4–2–4 breathing
Breathe in for four, hold for two, breathe out for four. Five gentle rounds.
Five senses
Five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
Temperature and touch
Cool water on your hands, a warm mug held firmly, or a stress ball in your pocket.
Feet and movement
Press your feet into the floor, roll shoulders, stand, stretch and look to the horizon, then to something close.
Light and body routines that help mood and presence
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Morning light: get outside within an hour of waking, even if it is cloudy. Ten to fifteen minutes helps your body clock.
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Workspace light: sit near a window if possible. Keep your working area bright in daytime; dim lights two hours before bed.
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Steady sleep: similar bed and wake times all week. Protect the last hour before sleep from screens where you can.
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Food and water: regular meals and hydration stabilise energy and attention.
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Gentle movement: a brisk ten minute walk, stairs instead of lifts, or one song of stretching can lift both mood and clarity.
Study and work scaffolding
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Break tasks into small steps and time box them (for example, 40 minutes work, 5 minutes reset).
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Use a visible timer and a single written “next step” so you can rejoin after a drift.
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Save and back up often; reduce tabs and notifications during focus time.
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Pair difficult tasks with a grounding cue (hold the warm mug, do three slow breaths, then begin).
Connection as protection
Winter can shrink contact with others. Plan small human touchpoints:
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A brief call or message each day
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A regular walk with a friend or colleague
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A club, class or support group you can attend online if needed
When to seek extra help
Speak to a GP or mental health professional if:
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Low mood or detachment lasts most days for two weeks or more
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Sleep, work, study or relationships are affected
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You notice strong anxiety, panic, alcohol or nicotine use rising
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You have thoughts of self harm or suicide
Support now
UK
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Samaritans: free, confidential, 24/7 on 116 123 or jo@samaritans.org
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Shout: free 24/7 text support, text SHOUT to 85258
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NHS 111: use 111 online or call 111 for urgent mental health help
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In an emergency call 999
USA
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988 Suicide & Crisis Lifeline: call or text 988 (24/7)
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Crisis Text Line: text HOME to 741741 (24/7)
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In an emergency call 911
Stay connected with Ground Me
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On iPhone open the App Store and download Ground Me Dissociation Aid — check your dissociation level now and see whether it sits in a healthy range
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On Android coming soon
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Sign up to our newsletter on the groundme.app homepage to be the first to know
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Questions contact us via groundme.app
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One-to-one mental health support email bilge@groundme.app
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Become a test user and find our socials via our Linktree
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Follow @groundmeapp on Instagram for updates and grounding tips
