When Burnout and SAD Collide

Inside Nat's Notebook - Real Reflections for Real Change

Ah, winter—the season of cosy blankets, steaming cups of tea, and… a sudden, inexplicable urge to hibernate until spring. Sound familiar? 

If the darker days leave you feeling sluggish, tearful, or like you’re living life in slow motion, you’re not alone.

For many of us, this isn’t just a case of “winter blahs.” It’s Seasonal Affective Disorder (SAD), a legitimate response to the lack of daylight that can leave your mood and energy tanking faster than the temperature. 

The good news? It’s not your fault, and there are small but mighty ways to support yourself. Trust me—I’ve tried them all.

When Burnout and SAD Met

Picture this, I was fresh out of burnout and finally starting to feel like myself again—until winter rolled in. Suddenly, everything felt heavier. My energy dipped, my emotions were all over the place, and even my usual tools and techniques began to feel… meh.

At first, I blamed myself: Was I slipping back into burnout? Was I just not trying hard enough? What was I doing wrong? But then I noticed something: the darker the days got, the worse I felt.

That’s when I got curious. I swapped out my main lightbulb for a daylight bulb—game-changing, or so I thought. While it helped a bit, the real magic happened when I added a daylight bulb to my desk lamp too. It was like someone flipped a switch in my brain! My energy lifted, my mood improved, and I felt focused again for the first time in weeks.

But the real turning point? 

Wrapping up warm and stepping outside. Yes, sometimes the freezing air woke me up more abruptly than my morning tea, but those brisk walks became a lifeline. The daylight—even on cloudy days—recharged me in a way that nothing else could.

The Science Behind SAD

Let’s get nerdy for a moment: SAD happens because the lack of light messes with your circadian rhythm (your body’s natural clock) and your nervous system. 

Here’s how:

👉 Less Light = Mood Dip: Sunlight boosts serotonin (your happy brain chemical) and without it, you’re more prone to feeling low.

👉 Longer Nights = Sleepiness Overload: More darkness means your body produces extra melatonin, leaving you sluggish.

👉 Nervous System Ping-Pong: You might swing from restless and anxious to tired and heavy, leaving you confused and even more exhausted.

Your body’s not broken—it’s just adapting to the season. And while you can’t bring summer back, you can work with your nervous system to feel regulated and supported through this season.

What Worked for Me (And Might Work for You, Too)

🧡  Daylight Lamps for the Win

If you’re sceptical about light therapy, hear me out: adding a daylight bulb to my desk lamp was a total game-changer. The bright, natural-style light made me feel more awake, focused, and human. Bonus: you can get one on Amazon (other providers are available 😉) without breaking the bank.

🧡  Wrap Up and Get Outside

I know, I know—stepping outside in freezing weather isn’t exactly appealing. But here’s the deal: natural daylight is essential for resetting your circadian rhythm, even if it’s overcast. So, I bundled up in a cosy jacket, gloves, and a scarf that could double as a blanket and braved the cold. Every walk left me feeling clearer, lighter, and a little more alive.

Pro tip: Treat yourself to something warm and comforting afterwards, like a chai or hot chocolate. It’s the perfect reward for your bravery!

Evenings of Hygge: Why Low Light Still Helps

Now you might be thinking, first, you said daylight is essential, and now you’re talking about low lighting? Make it make sense Nat!

Here’s the deal: daylight is crucial during the day to reset your energy and mood. But as evening approaches, your nervous system needs to start winding down—and this is where Hygge comes in.

Hygge (the Danish concept of cosy, soul-warming vibes) is all about low lighting, soft blankets, and savouring life’s simple pleasures. An evening of Hygge helps your nervous system shift into relaxation mode, paving the way for deep, restful sleep.

The key? 

Choose something gentle and comforting to pair with your blanket fort. If you are watching a horror movie, know that it might give you thrills, but it’ll keep your nervous system on edge—yikes! Instead, go for a feel-good flick (The Holiday, anyone?) and settle in with a warm drink and popcorn. 

Or grab a book, and again choose your subject wisely, this is about the wind-down, not the wind-up!

Why Kindness Is Key

Let’s talk about that voice inside your head, your Frenemy voice—the one in your head, telling you to “just try harder” or “snap out of it.” 

Here’s my advice: Tell it to take a seat for a minute.

What you need isn’t guilt or criticism; it’s kindness. After a chilly walk or a tough day, ask yourself: What do I need right now? 

Sometimes, it’s a nap. Other times, it’s a steaming mug of tea, while you savour the warmth and stillness. Every small step adds up.

Your Winter Recharge Plan

Want to feel lighter this winter? Here’s what to try:

🧡  Daylight Boost: Add a daylight bulb to your workspace and watch your mood shift.

🧡  Brisk Walks: Even five minutes of fresh air can work wonders for your nervous system.

🧡  Hygge Evenings: Create a cosy evening ritual with blankets, tea, and a gentle movie.

🧡  Reset Time: After being outside, take 10 minutes to unwind with something warm and soothing.

Your Weekly #RebelMoment

This week, try one small thing to recharge your winter energy:

🧡  Add a daylight bulb to your desk lamp.

🧡  Take a five-minute walk, no matter the weather.

🧡  Treat yourself to a cosy Hygge moment—blankets, tea, and a good book are encouraged.

Whatever you choose, let it be a reminder: kindness is your superpower, and it starts with you.

The real rebellion? Choosing to reset, listen, and be present.

You’ve got this.

Let burnout be your guide to Reset Realign + Rise.

Life feels lighter when your nervous system is your ally.

Stay Blessed!

Nat x

🧡 Your Burnout Bestie 🧡

Ready to Break Free from the Cycle of Overdoing + find your FLOW?

On The Mat with Nat isn’t your typical yoga class. Forget sun salutations and standard sequences—that’s not how we do yoga here. These practices reset your nervous system so you can focus, feel clear, and move through the week like the superstar you are!  

Ready to ditch the tight shoulders, busy mind, and endless doing? Jump In

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Not sure and want to dip your toe in first? I get it.  

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About Nat

Nat Creasy, aka Your Burnout Bestie, doesn’t sugarcoat the hustle—she calls it out for what it is: an exhausting lie that’s making us all sick. As a Nervous System Mentor, Nat shows people how to break free from the cycle of exhaustion and overthinking, helping them operate from a place of power, flow, and clarity — meditation in motion.

She gets it. After 18 months knocked flat by burnout, Nat learned the hard way that constant striving is a trap. Now, she’s all about flow—teaching people that the real win isn’t about doing more; it’s about learning how to ride the waves of life with ease, in flow. Meditation In Motion. It’s about listening to your body, resetting your nervous system, and coming at life from a place of easeful power that fuels lasting success.

Tired of running on empty? It’s time to Reset Realign + Rise 

www.littlesoulshack.com