Feeling SAD this winter?
Reframing the Winter Blues Through Islam and Psychology!
It’s that time of the year again – where the leaves start to wither, the sun sets earlier than expected, and even the animals seem to sense the slow shift in the seasons. The birds all gather on the power lines, preparing for their long migration, while the squirrels rush to bury the last of their acorns. The air starts to feel chilly, and the world in general seems a little quieter than before. These seasonal transitions may sound like gentle and peaceful reminders to slow down with our own lives, but the change often feels heavier for many of us, and we cannot really explain why we feel the way we do!
Understanding Seasonal Affective Disorder (SAD):
The joy we normally find in the small things begins to fade; we start to withdraw from others, and even the routines that once felt comforting to us begin to feel like chores that we have to fulfill out of obligation. It becomes increasingly difficult to concentrate, and for many of us, it becomes even harder to find motivation. These changes grow deeper and become a pattern known as Seasonal Affective Disorder (SAD), commonly known as seasonal depression or the “severe winter blues”, which is a recurring major depression that follows a seasonal pattern during the months where the days are the shortest, i.e., from December to February (Melrose, 2015).
It’s important to remember that experiencing these feelings does not mean that there is something “wrong” with us because our bodies and minds are naturally responding to the natural shift in the environment, like the shorter days, reduced sunlight, and colder weather, all of which effect our overall mood and energy.
The Believer’s Perspective:
This is where the wisdom of the salaf provides us with insight, where Hasan Al-Basri رحمه الله is reported to have said: “The best season to a believer is the winter, its nights are long for those who wish to pray, and its days are short for those who wish to fast.” (Ibn Al-Jawzi, Sifah Al-Safwah, Volume 2, p.433, as cited in Ahmed, 2013). From this saying, we get to discover two spiritual potentials hidden within these colder months. One being that longer nights offer more quiet time for rest, reflection, and engaging in the remembrance of Allah through acts of worship like the Quran, Tahajjud, Dhikr, and Dua. Secondly, the shorter days make observation of voluntary and missed fasts, easier .
Islam thus teaches us to embrace the natural rhythm of the seasons rather than resisting winter by helping us transform the heaviness that we feel into opportunities for reconnecting with Allah.
Cognitive Restructuring in Islam
There’s a concept in psychology called cognitive restructuring, which, according to Hamdan (2008, p.100), is a form of therapy that helps clients identify and modify their distressing automatic thoughts, ultimately addressing their core beliefs and assumptions. This method allows believers to reinterpret the difficult experiences in healthier and more meaningful ways.
Islam has embedded this principle long before modern terminologies even existed; the Quran repeatedly encourages believers to look for the purpose and wisdom behind what our Rabb decrees for us. As Allah says in the Quran (2:216), “But perhaps you hate a thing and it is good for you; and perhaps you love a thing and it is bad for you. And Allah knows while you know not” (Saheeh International, 1997, p.30).
When we restructure our thoughts according to this perspective, winter then becomes a season filled with meaning and reward, and we come to realise the mercy which Allah has placed for us in this season.
For example, instead of, “Why is winter so gloomy and depressing?”, restructuring strategies encourages us to think in a different perspective, like “This is a season where Allah has given me longer nights to rest and reconnect with Him, and shorter days to fast and earn His reward.” Alhough this may not erase all the winter challenges that one might face, it gives a believer meaning to transform their winter blues to winter blessings and strive to become a better version of themselves before the month of Ramadan approaches.
Practical Faith-Centered Ways to Transform Winter Blues into Barakah:
- Seek natural light whenever possible as even a few minutes of morning sunlight can help regulate circadian rhythm and mood hormones.
- Keep a check on your Vitamin D levels as lower levels of vitamin D are associated with low mood and depressive symptoms.
- Treat long nights as moments for reflection and introspection through moments of Tahajjud, Dua, gratitude journaling, etc., all of which help soften the hearts.
- Maintain a gentle winter routine and structure your day around the five daily salah, which will help you stay organised and maintain consistent energy throughout the day.
- Engage in acts of worship that are made easier in winter, like shorter fasting hours, praying Maghrib and Isha in the early evenings, or reciting the Quran in the quiet and peaceful winter nights.
- Reach out to friends and family to prevent social isolation, which is a known factor that worsens SAD because when you do not have the energy to do things or connect with other people, it can create a cycle that makes everything feel even harder (Berg, 2025).
Each of these helps believers to see winter as a season of mercy rather than one of melancholy.
When to Seek Support:
While winter blues are commonly experienced by a majority of us, sometimes they can reach a much severe state of depression. If someone experiences persistent sadness with the inability to carry out everyday tasks, going through withdrawal, or major changes in their appetite and sleep that feel overwhelming, seeking professional support is both wise and encouraged; and a form of taking care of the Amanah which Allah has entrusted us with.
At Solace, we provide professional, faith-based mental health support to help manage these seasonal emotional challenges while maintaining a holistic approach to one’s mental well-being. Reach out to our team here.
Conclusion
Winters remind us how deeply our minds and bodies are tied to light and natural rhythms. Every season holds its blessings from Allah, awaiting our recognition. May this winter become a source of light for your hearts and a reminder for us believers that Allah’s mercy always surrounds us even in the coldest moments.
References
Ahmed, I. (2013). The wise sayings of Hasan al-Basri. Tawheed Movement.
Berg, S. (Ed.). (2025). What doctors wish patients knew about seasonal affective disorder. American Medical Association. https://www.ama-assn.org/public-health/behavioral-health/what-doctors-wish-patients-knew-about-seasonal-affective-disorder
Hamdan, A. (2008). Cognitive Restructuring: an Islamic Perspective. Journal of Muslim Mental Health, 3(1), 99–116. https://doi.org/10.1080/15564900802035268
Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015, 1–6. https://doi.org/10.1155/2015/178564
Saheeh International (Ed.). (1997). The Qur’ān: English Meanings. ABUL-QASIM PUBLISHING HOUSE.
Written by: Haadiya Maryam Mujib
Leave a Reply