Dr. Trish Leigh Podcast — Episode #200: Winter Blues or Brain Overload?

Host: Dr. Trish Leigh
Release Date: December 14, 2025

Overview

In this milestone 200th episode, Dr. Trish Leigh explores the fundamental differences between traditional “winter blues” (seasonal depression) and what she calls “brain overload” due to an overstimulated and dysregulated nervous system—particularly in the context of screen use and exposure to explicit materials (like pornography). She breaks down neurological mechanisms at play during winter and offers actionable strategies for brain “rewiring,” focusing on solutions that foster regulation, motivation, and well-being through habits and neuroplasticity.

Key Discussion Points & Insights

1. Winter Blues vs. Brain Overload

• Many people mistake low mood, fatigue, or mental fog during winter for seasonal depression.
• Dr. Leigh asserts that often these feelings stem from a dysregulated, overstimulated brain rather than classic depression.
• Quote:

  “Most people assume it's seasonal depression, but for a lot of people, it's actually winter overload, a miswired nervous system that can't get the regulation that it needs.” (00:18)

2. The Importance of Systems over Goals

• Referencing Atomic Habits, she emphasizes that our habits and systems set the foundation for how we feel and function, especially when environmental support (like sunlight) wanes.
• Quote:

  "You do not rise to the level of your goals. You fall to the level of your systems. ...Your nervous system, your habits, your routines, your behaviors, all of that determines how you feel." (01:00)

3. The ‘Hijack’: Three Ways Winter Disrupts Brain Regulation

A. Less Sunlight = Less Dopamine & Serotonin

• The reduction in sunlight leads to lower mood-circuit fuel: dopamine and serotonin.
• This makes it harder to engage the brain's natural reward pathways.

B. Increased Isolation and Reduced Connection

• Longer nights and colder weather reduce social interactions, exacerbating emotional dysregulation.
• Dr. Leigh describes shifting her own routines—her “winter arc”—to adjust:

  “I always go on what my kids have called, because I think it's a meme, my winter arc. ...So I get up earlier, I make more projects, what I call executive function projects in my program. ...All of these play into each other.” (03:30–04:30)

C. More Digital Stimulation

• Less time outside and more indoors translates to increased screen time (scrolling, streaming, etc.), leading to “fast dopamine.”
• This overstimulation miswires reward pathways and may worsen or mask depressive symptoms.

4. Neurological Manifestations of Winter Overload

• Energy crash: Lower dopamine leads to less motivation.
• Emotional blunting: The nervous system conserves energy, resembling hibernation.
• Cognitive fog: Lowered prefrontal cortex activity, often exacerbated by “strain brain” (overactive) or “drain brain” (underactive) states.
• Stress sensitivity: Small stressors feel overwhelming—sign of dysregulation, not personal weakness.
• Avoidance & numbing behaviors: Increased procrastination, withdrawal, and screen use.
• Quote:

  "If you feel overwhelmed, you are dysregulated. A regulated brain could never feel overwhelmed." (12:35)

5. The Strained, Drained, and Frozen Brain Model

• Strain Brain: “Running too fast and too slow,” leading to agitation and exhaustion.
• Drain Brain: Numbness, lack of motivation, reliance on external quick fixes (e.g., explicit content, excessive screen use).
• Frozen Brain: Shutdown, rigidity, and paralysis—likened to the brain’s own “freeze mode.”
• The goal is the “green zone”: Calm, motivated, clear, and resilient.
• Quote:

  “Winter doesn’t inherently cause depression...it reveals the miswiring that has been there all year long.” (18:15)

Strategies for Rewiring the Winter Brain

6. Practical Solutions for Seasonal Brain Overload

Dr. Leigh’s recommendations focus on addressing the three “hijacks”:

1. Increase Light Exposure (28:10)

• Get morning sunlight whenever possible; use bright or infrared light therapy as needed.
• Maximize daylight indoors by opening blinds and sitting near windows, even during cold spells.

2. Foster Slow Dopamine Connections

• Creative Projects: Engage in creative activities unique to winter that bring satisfaction and joy (e.g., making wreaths).

  “...Not a thing I totally enjoy doing because I'm logical and analytical ... but the wreath was created and I had a really good time.” (31:35)

• Movement: Prioritize daily movement as essential neuroregulation.
• Gratitude Practice: Daily appreciations foster resilience.
• Rituals: Establish grounding routines, modeled even with her aging dog Chewbacca:

  “Our rituals are really grounded, but it has changed...so we made a plan to give him more stimulation. Rituals are your friends. They are discipline.” (34:00)

3. Prioritize Outdoor Time (Even When Cold)

• Good gear (heated vests, gloves, boots, etc.) makes cold-weather exposure feasible and enjoyable.
• Memorable moment: Family banter about preparing kids for a ski trip and horse riding with heated vests.

4. Structured Social Connection (41:10)

• Schedule at least one social meet-up or check-in each week; if it’s not scheduled, “it’s not real.”
• Even small social interactions contribute to brain regulation.

5. Sensory Calm at Home

• Use intentional, soft lighting, warm textures, calmer spaces, and simplified environments.
• “Minimal stimulation, simpler spaces in winter to help your brain regulate—create calm in your home.” (44:20)

6. Rhythmic Movement

• Engage in steady, patterned motion (walking, stretching, yoga, etc.) to boost dopamine/serotonin and engage the parasympathetic system for relaxation.

The “Brain Hack” Winter Warmup

Four-Minute Morning Routine (48:20)

1. One minute of deep breathing (inhale for 4 counts, exhale for 6)
2. One minute of sunlight or bright light exposure
3. One minute of gentle movement
4. One minute of intentional connection (e.g., gratitude text, short interaction)

Purpose: Quickly boosts serotonin, dopamine, and vagal tone—sets a neuroregulatory foundation for the day.

Quote:

“You don’t even realize how far four minutes can go.” (50:05)

Timestamps for Major Segments

• 00:00–02:30: Introduction; overview of winter overload concept
• 02:30–08:30: Three ways winter “hijacks” brain regulation
• 08:30–18:30: Neurological impact—strain, drain, freeze brain models
• 18:30–27:50: Why brain miswiring shows up in winter; brain mapping insights
• 27:50–45:00: Solutions—light, movement, ritual, social and sensory strategies
• 48:20–50:15: Dr. Leigh’s “Four-Minute Winter Warmup” brain hack
• Final minute: Encouragement to seek professional brain mapping and a teaser for next week’s episode on family dynamics

Memorable Quotes

• “Winter doesn’t inherently create depression. It weakens the brain systems that keep you regulated. This is a system issue. But you, my friend, have the power through neuroplasticity to upgrade that system.” (13:42)
• “Where the problem is, so is the solution.” (27:55)
• “If you’re wrapped up in the cycle of explicit matter, your brain’s getting too much intensity...and you might be tempted to go...troll and scroll and seek, but this is a better option.” (44:55)
• “Control your brain, or it will control you.” (end, 51:10)

Next Episode Teaser

Dr. Leigh previews that the next episode will address “family of origin dysregulation” for the holidays, promising actionable strategies for handling family-induced stress.

Final Notes

This episode is deeply practical and relatable, blending science-based insights with real-life anecdotes and actionable tips. Dr. Leigh balances empathy (“this is not your fault”) with empowerment (“you have the power to rewire your brain”) and meets listeners where they are—offering clarity to those struggling with low mood, motivation, or overstimulation during winter, especially if compounded by screen-time or explicit material use.