Feeling Down This Winter? What You Should Know About Seasonal Depression.

As the days get shorter and the weather begins to shift, many people start to notice changes in their mood, energy levels, and motivation. If you’ve ever felt “off” during the fall and winter months , like, feeling more tired than usual, more withdrawn, low on energy, or just quite not like yourself - you aren’t alone. You may be experiencing Seasonal Affective Disorder, often known as seasonal depression.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most commonly beginning in the fall and continuing through the winter. It’s more than just the “winter blues”; it can significantly impact your daily life and emotional well-being. Common symptoms can and may include:

• Feeling down or hopeless most of the day, nearly every day

• Losing interest in things you usually enjoy

• Low energy or fatigue

• Difficulty concentrating

• Changes in sleep or appetite (often sleeping or eating more)

• Social withdrawal or isolation

Why Does Seasonal Depression Occur?

While there’s no single cause, researchers believe it’s connected to the decrease in sunlight during the colder months. Less sunlight can:

• Disrupt your body’s internal clock (circadian rhythm)

• Lead to lower levels of serotonin, which is a brain chemical that affects mood

• Impact melatonin, which plays a role in sleep and mood regulation

Certain people are more at risk, including those with a history of depression, people living in areas with long winters, and women (who are more commonly impacted).

How to Cope With Seasonal Depression

The good news is that there are ways to manage symptoms and take care of your mental health during the darker months.

1. Let the Light In

2. Try to get natural sunlight each day: even 10-15 minutes in the morning can help.

3. Keep curtains open, sit near windows, or take walks when the sun is out.

4. Consider Light Therapy

5. Light therapy lamps can mimic natural sunlight and improve your mood when used consistently.

6. Talk to a therapist or medical provider before using one to see if it’s a good fit.

7. Stick to a Routine

8. Regular sleep and wake times can help regulate your mood.

9. Having and maintaining some structure can make the day feel more manageable.

10. Move Your Body

11. Gentle movement like walking, stretching, or dancing can help increase energy and boost mood.

12. You don’t need a full workout: even 5-10 minutes counts.

13. Talk to Someone

14. Therapy is a powerful tool for working through seasonal depression.

15. Talking to a licensed mental health professional can help you understand what you’re feeling, explore coping strategies, and feel less alone.

You Don’t Have to Wait for Spring to Find Your Light Again & Feel Better

If this time of year feels heavy, know that it’s not a personal failure, and it’s not all in your head. Seasonal depression is real, valid, and treatable. Whether you’re dealing with a mild dip in energy or struggling to get out of bed, support is available. Therapy can help you reconnect with yourself, regain clarity, and move through the season with more compassion and care.

If you need support this season, our team of professionals are here to help.