Finding a little light on dark winter days is key with ANCA vasculitis

Winter feels different when you have ANCA vasculitis. That’s especially true for me, because I recently moved to Michigan after living in the desert for 25 years. I’m still learning how to navigate real Midwestern winters and am far from mastering it yet.

The shorter days, cold weather, and lack of daylight often amplify my vasculitis symptoms. Fatigue feels heavier, my joints stiffen more quickly, my breathing becomes tighter, and my energy drops sooner than I expect. While none of this surprises me anymore, I’m learning how to respond in ways that keep things manageable.

One surprisingly helpful tool has been light therapy. Coming from a place where the sun is reliably present, I find the early Michigan sunsets quite challenging. Using a therapy lamp for 15 to 30 minutes in the morning helps me wake up, improves my mood, and combats that winter slump. It doesn’t solve everything, but it certainly helps.

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Light therapy has been studied for years, particularly for seasonal affective disorder and winter-related fatigue. The research consistently shows that exposure to bright, full-spectrum light in the morning helps regulate the body’s internal clock, enhances sleep patterns, and increases daytime energy levels. For those of us dealing with ANCA vasculitis, where fatigue and low energy are already part of daily life, that little bit of stability can make winter more manageable.

Most studies use lamps that emit around 10,000 lux without ultraviolet exposure. The timing is crucial, as light therapy works best in the morning. It’s generally considered safe for most people, although exceptions exist for certain eye conditions or medications that can increase light sensitivity. It’s always best to check with your doctor if you’re unsure.

Using light therapy is relatively straightforward: Simply sit near the lamp for 20 to 30 minutes in the morning, positioning it off to the side so that the light doesn’t directly reach your eyes. Don’t stare into it, just carry on with your routine while it does its job. Consistency is key, and using it most winter mornings, even on days when you feel OK, helps keep your system on track.

I’m also creating a basic winter toolkit, which is also a work in progress. Simple items include a heating pad for joint pain, proper layers of clothing (something I never needed before), easy meals for low-energy days, and short breathing or grounding exercises for when my chest feels tight. None of these strategies is dramatic, but they do make a noticeable difference.

I try to get outdoors whenever I can, even if it’s just for a few minutes of daylight. Sometimes this means standing on my back porch, watching the squirrels for a couple of breaths before heading back inside.

Connection is also important. Winter can easily lead to isolation, especially when symptoms flare or plans fall through. A quick check-in with someone who understands ANCA vasculitis — or someone who simply understands me — helps keep me grounded. If you’re dealing with depression, it’s crucial to talk to your primary care doctor about it.

Overall, I’m learning to be realistic about what winter demands. ANCA vasculitis already takes a lot out of me, and Michigan’s winter adds another layer of difficulty. So I adjust. I plan differently and give myself more room to rest. I’m learning to accept low-capacity days instead of fighting them.

I’m still figuring this out, but with these supports — light therapy, warmth, small routines, practical layers, and staying connected — winter feels less intimidating. It’s not easy, but it is doable. And for someone who spent 25 wonderful years in the desert, “doable” feels like progress.

Note: ANCA Vasculitis News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of ANCA Vasculitis News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to ANCA vasculitis.