Winter can feel like a double-edged sword. For some, it brings cozy moments by the fire and sparkling snow-covered scenes. For others—especially transgender individuals—this season can feel isolating and heavy, with the weight of Seasonal Affective Disorder (SAD) often compounding existing struggles. Living in Chicagoland, where winters are notoriously long and gray, I’ve experienced firsthand the challenges of staying motivated and connected as the days grow colder and darker.
For transgender people, the winter blues can intersect with unique stressors: feelings of isolation, navigating dysphoria, and grappling with societal pressures. But there’s good news—there are ways to not only survive but thrive during these colder months. This guide will offer practical, empathetic, and tailored strategies to help transgender individuals maintain mental and emotional well-being through the season.
Understanding the Winter Blues and SAD
Before diving into solutions, it’s important to understand what the “winter blues” and SAD are. Seasonal Affective Disorder is a type of depression linked to changes in seasons, particularly the reduced sunlight during fall and winter. Common symptoms include:
- Low energy levels
- Difficulty concentrating
- Changes in sleep patterns (usually oversleeping)
- Increased feelings of sadness or hopelessness
- Withdrawal from social activities
While anyone can experience SAD, transgender individuals may face additional challenges due to:
- Compounded Stress: The holiday season often comes with increased family or societal pressures, which can be triggering for those in unsupportive environments.
- Limited Visibility: Cold weather clothing can make gender expression feel restricted, which may exacerbate gender dysphoria.
- Isolation: The trans community often relies on chosen family and support networks, but weather and shorter days can make maintaining those connections harder.
The good news is that by proactively addressing these challenges, you can improve your mental health and reclaim joy during the winter.
RELATED: Transgender Well-Being: Coping with SAD During Fall
Let There Be Light: Combatting the Lack of Sunshine
The scarcity of natural sunlight during winter is one of the biggest culprits behind SAD. Here’s how to counteract it:
Embrace Light Therapy
Investing in a light therapy box can make a world of difference. These devices simulate sunlight, helping regulate your circadian rhythm and boost serotonin levels. Use the box for about 20–30 minutes each morning, ideally while you sip coffee or check your email.
Look for a box that emits 10,000 lux of light and is UV-free for maximum effectiveness and safety.
Maximize Natural Light
When the sun does make an appearance, take full advantage of it. Bundle up and go for a walk or sit by a sunny window. Even short bursts of exposure can lift your mood.
Create a Bright Indoor Space
Consider swapping out dim lighting in your home for daylight-mimicking bulbs. Adding cheerful decor like string lights or candles can also create a cozy, uplifting atmosphere.
Stay Active: Move Your Body, Shift Your Mood
Staying active is crucial during winter, as physical activity helps release endorphins—the body’s natural mood boosters.
Explore Indoor Workouts
Whether it’s yoga, Pilates, or strength training, there are countless free resources online tailored to various fitness levels. If you’re a beginner, consider apps like Down Dog Yoga or YouTube channels like Yoga with Adriene.
Activities like yoga can help you reconnect with your body in a positive, affirming way—especially on days when dysphoria feels overwhelming.
RELATED: Yoga for Every Body: Tailoring Practices to Embrace Trans Bodies
Dance it Out
Sometimes the best medicine is putting on your favorite playlist and dancing around your living room. Choose music that makes you feel seen and powerful.
RELATED: The Power of Dance: Embrace Transition with Joy and Movement
Bundle Up for Outdoor Adventures
If you feel up to it, embrace outdoor activities like hiking or ice skating. Chicagoland has beautiful winter trails and frozen lakes that can help you connect with nature and shake off cabin fever.
Nourish Your Body and Mind
What you eat and drink plays a significant role in how you feel. During winter, it’s tempting to rely on comfort foods, but a balanced diet can help stabilize your mood.
- Focus on Nutrient-Rich Foods: Incorporate foods rich in omega-3 fatty acids (like salmon or flaxseeds), vitamin D (like fortified cereals or egg yolks), and complex carbs (like whole grains) to keep your energy steady.
- Stay Hydrated: Cold weather can trick you into drinking less water, but hydration is essential for both physical and mental health. Add a slice of lemon or some mint to your water to make it more enticing.
- Practice Mindful Eating: Mindful eating can be particularly beneficial for transgender individuals who have complicated relationships with their bodies. Focus on how food makes you feel rather than rigid rules or restrictions.
Build a Winter Survival Routine
Creating a daily routine can provide structure and purpose, helping you navigate even the grayest of days.
Start with Intentions
Each morning, set a small intention or goal for the day. It could be as simple as calling a friend or taking five minutes to journal.
- Honor Rest: Winter often calls for more rest, and that’s okay. Give yourself permission to nap or sleep in on weekends, but try to maintain a consistent sleep schedule overall.
- Layer in Joyful Rituals: Whether it’s a warm cup of tea, a bubble bath, or reading by candlelight, find small rituals that bring you comfort.
Strengthen Connections
Isolation can be particularly harmful during the winter. Staying connected to loved ones and the LGBTQ+ community is essential.
- Attend LGBTQ+ Events: Even in winter, many organizations host virtual or in-person events. Whether it’s a support group, drag show, or knitting circle, these gatherings can remind you that you’re not alone.
- Lean on Chosen Family: Reach out to your trusted circle and make plans—even if it’s just a Zoom call or watching a movie together. A strong support system can make all the difference.
If you’re a friend or family member of a transgender person, reach out and let them know you’re thinking of them.
Practice Self-Compassion and Affirmation
Winter can be a tough time for self-image, especially for those navigating dysphoria or other identity-related challenges.
Challenge Negative Thoughts:
When self-critical thoughts creep in, pause and reframe them. Instead of “I’m not doing enough,” try “I’m doing my best, and that’s enough.”
Use Affirmations
Daily affirmations can help combat dysphoria and boost confidence. For example:
- “I am worthy of love and kindness.”
- “My gender expression is valid, no matter what I wear.”
Therapeutic Support
If you’re struggling, consider speaking to a therapist, ideally one experienced in transgender issues. Many therapists offer virtual sessions, making it easier to stay consistent during the winter.
Embrace Creative Outlets
Creativity can be a powerful antidote to winter monotony. Use this time to explore hobbies that align with your passions and gender identity.
- Experiment with Fashion: Winter is a great time to experiment with your wardrobe in ways that feel affirming. Layering provides opportunities to mix textures and colors while staying warm.
- Dive into Art: Painting, writing, or crafting can be cathartic, allowing you to express emotions in a safe and productive way.
- Journal Your Journey: Journaling can help you process feelings, track your growth, and plan for brighter days ahead.
Prepare for the Future
Winter may feel endless, but spring is always on the horizon. Planning for the future can help shift your focus from what you’re enduring now to what’s to come.
- Create a Vision Board: Visualize what you want for yourself in the coming months. Use images, quotes, or sketches that inspire hope and excitement.
- Set Achievable Goals: Whether it’s starting a new project or planning a trip, having something to look forward to can make the winter more bearable.
Specialized Resources for Transgender Individuals
There are numerous resources available specifically for transgender individuals that can help support your mental health through the winter:
- Trans Lifeline: A peer-support hotline run by and for transgender people.
- Local LGBTQ+ Centers: Check for Chicagoland organizations offering support groups and events.
- Online Forums: Communities like Reddit’s r/transvitae provide a sense of connection, even when you’re stuck indoors.
The Bottom Line
Winter is a season of stillness, but it doesn’t have to be a season of stagnation. By prioritizing self-care, maintaining connections, and seeking joy in small moments, you can beat the winter blues and emerge stronger, brighter, and more resilient.
Remember, your identity is valid, your experiences are real, and you are not alone. Even in the darkest months, there is light to be found—and sometimes, it starts with the smallest of sparks within you.
Stay warm, stay hopeful, and know that spring will come.
