When the darker days roll in, Seasonal Affective Disorder (SAD) can feel like an invisible weight, making everything harder. As a psychotherapist, I’ve seen how Internal Family Systems (IFS) can bring clarity and compassion to this experience. For me, IFS feels like a gentle, guiding light—a way to understand the inner struggles we face without judgment.

In IFS, we see the mind as a community or system of “parts.” Each part has its own thoughts, feelings, and ways of trying to help you, even when it doesn’t seem helpful at first. With SAD, some parts might shout louder: the “tired part” urging you to stay in bed, the “self-critical part” berating you for not being productive, or even the “numb part” just checking out completely.

Here’s the thing, these parts aren’t your enemies. We need to welcome them all. They’re trying to help in their own way, even if they go about it in ways that aren’t always obviously helpful. IFS invites us to get curious and compassionate. That tired part? Maybe it’s begging for kindness and real rest. The self-critical part? It might be trying to motivate you, albeit harshly, because it fears you’ll fall behind.

And then there’s Self—your core inner guiding light. IFS reminds us that beneath the noise of these parts, there’s a calm, compassionate presence that knows how to navigate the season with grace. Self doesn’t try to push the tired part away or silence the critical part; it listens and reassures, helping each part find its balance.

For me, this approach feels deeply human. We’re not here to fix ourselves like broken machines. Instead, we’re building relationships—with our parts, with ourselves, and ultimately, with the ebb and flow of life.

If SAD has you feeling lost, IFS can be a way to reconnect. It’s not about fighting the darkness; it’s about lighting a small, steady lantern and finding your way through. If this resonates, let’s explore it together.