Finding Light in Darker Months
This Winter as the days grow shorter and temperatures drop, many people notice a shift in their mood, energy levels, and motivation. For some, this shift becomes something deeper—Seasonal Affective Disorder (SAD), commonly referred to as seasonal depression. This form of depression typically begins in late fall or early winter and eases as spring arrives. Even if the symptoms don’t meet full criteria for SAD, many individuals experience a winter slump that can significantly affect daily functioning.
If you’ve noticed yourself feeling “off” during the colder months, you are far from alone. Understanding what’s happening—and learning how to support yourself—can make a meaningful difference.
Why Does Seasonal Depression Happen?
Seasonal depression is influenced by biological, environmental, and emotional factors. Some of the most common contributors include:
1. Reduced Sunlight
Decreased daylight can disrupt your body’s internal clock, affecting sleep patterns, energy levels, and overall mood.
2. Changes in Serotonin and Melatonin
Less sunlight may lead to lower levels of serotonin (a neurotransmitter that affects mood) and an increase in melatonin (which regulates sleep), often contributing to fatigue, sadness, and sluggishness.
3. Disrupted Routines
Colder weather can reduce outdoor activities, social connection, and physical movement—all of which play important roles in emotional wellness.
4. Holiday Stress and Post-Holiday Letdown
High expectations, financial pressure, family dynamics, and post-holiday exhaustion can amplify symptoms.
Common Symptoms of Seasonal Depression
Seasonal depression can look different for everyone, but frequently includes:
Decreased energy or fatigue
Low mood or persistent sadness
Increased sleep or difficulty waking
Craving carbohydrates or overeating
Difficulty concentrating
Withdrawal from social interactions
Loss of interest in activities
Irritability or feeling “on edge”
If these symptoms persist, therapy can offer support, coping strategies, and clarity.
Evidence-Based Ways to Combat Seasonal Depression
You can’t change the season, but you can change how you care for yourself during it.
Here are clinically supported strategies that help many individuals feel better:
1. Light Therapy
Using a 10,000-lux light box for 20–30 minutes in the morning can improve mood and regulate sleep cycles.
Light therapy is often considered a first-line treatment for SAD.
2. Move Your Body—Even When You Don’t Want To
Gentle movement releases endorphins and helps regulate mood. This can include:
Walking outdoors
Yoga or stretching
Home workout videos
Joining a fitness class for structure and accountability
Even 10 minutes can make a difference.
3. Stay Connected - Isolation tends to worsen symptoms. Aim for small, manageable doses of connection:
Schedule weekly check-ins with friends
Join a hobby group or class
Share how you’re feeling with a trusted person
Connect with a therapist for structured support
4. Create a Winter Routine- Routines offer predictability when motivation is low. Consider:
Regular sleep and wake times
Planned meals
Short daily “non-negotiables” (e.g., hydration, five minutes of mindfulness)
Scheduled moments of joy or rest
5. Prioritize Nutrition Nutrient-dense foods support mental health. Focus on:
Omega-3–rich foods (salmon, walnuts, flaxseed)
Protein to stabilize blood sugar
Balanced meals instead of grazing
Limiting excess sugar, which can cause mood crashes
6. Get Outside Daily (Even Briefly)
Natural light—even on cloudy days—helps regulate your circadian rhythm. Aim for:
A morning walk
Eating lunch by a window
Opening blinds during the day
7. Practice Mindfulness and Stress Reduction Techniques that help calm the nervous system include:
Deep breathing or grounding exercises
Meditation apps
Journaling
Mindful winter activities (reading, crafting, warm baths, quiet rituals)
These practices build emotional resilience during the darker months.
8. Know When to Seek Professional Support
If you notice:
Symptoms lasting more than two weeks
Difficulty functioning at work or at home
Increased irritability or hopelessness
Sleep changes that feel unmanageable
Loss of interest in daily life
…it may be time to reach out for therapy.
Seasonal depression is real, and you don’t have to push through it alone.
You Deserve Support—And You’re Not Alone
At Amber Counseling and Wellness, we help individuals understand their seasonal patterns, build coping strategies, and find relief. Whether this season brings mild changes or more intense emotional shifts, therapy can be a supportive place to process, learn, and grow.
If you’re ready to talk, we’re here to help.
Reach out today to schedule an appointment.
By Mary Bruce-Kulcsar, MSW, LCSW, PMH-C
