Embracing the November slump: Seasonal Affective Disorder coping mechanisms for women in tech

While rest is vital, true resilience during the darkest month requires engaging your mind, body, and environment in active, restorative ways.

Shift from passive rest to active neural engagement

When SAD hits, the urge to withdraw and passively scroll or stare at a screen can be overwhelming. However, passive isolation often deepens feelings of low mood.

• Engage in “flow state” hobbies: Channel your cognitive focus into an analog hobby that requires tactile engagement, such as ceramics, knitting, painting, or building something physical. Activating different neural pathways away from screens gives your brain a restorative break.
• Micro-learning: If you have low energy for heavy tech work, pivot to something stimulating yet low-pressure, like exploring a new creative design concept or reading a book entirely outside of your industry.

Redefine your relationship with light and movement

Light therapy boxes are a classic recommendation for a reason, but how you integrate them matters:

• Rhythmic morning light exposure: Pair your morning coffee with 20 to 30 minutes in front of a 10,000-lux light therapy box to help reset your circadian rhythm and signal to your brain that it is time to wake up.
• Somatic movement: Instead of intense workouts that might drain your already depleted cortisol levels, try somatic exercises, pilates, or gentle stretching. Moving with intentional focus helps release physical tension stored in the body from sitting at a desk all day.

Cultivate intentional micro-connections
Winter isolation feeds seasonal sadness. In a hybrid or remote tech setup, it is easy to go days interacting only through text-based channels.

• Schedule “low-stakes” socialising: Reach out to a peer or a mentor for a virtual or in-person coffee with an explicit agreement: no shop talk. Talk about books, art, or anything unrelated to code or deadlines.
• Lean on your community: Share how you are feeling within trusted tech communities or employee resource groups. You will quickly find that many of your colleagues are experiencing the same November fatigue.

Design a sensory sanctuary at your workspace
Your environment strongly affects your psychological safety and mood during the darker months.

• Optimise indoor lighting: Ditch harsh overhead office or room fluorescent lighting where possible. Introduce warm, layered lighting through desk lamps with warm-toned bulbs.
• Engage the senses: Introduce grounding sensory elements to your workspace, such as soothing essential oils (like eucalyptus or citrus to boost alertness), a weighted blanket during deep-work blocks, or a comforting playlist of instrumental ambient music.