As the seasons shift and the days grow shorter, many of us notice changes in our mood and energy. For some, these changes go beyond a simple case of the “winter blues” and manifest as seasonal affective disorder (SAD), a type of depression linked to the reduced daylight of fall and winter.
If you’ve been feeling overwhelmed, withdrawn, or just not like yourself lately, I want you to know that you’re not alone. Seasonal depression is a common and treatable condition, and there are ways to help you feel more balanced and supported during these challenging months.
Recognizing Seasonal Depression
Seasonal depression doesn’t look the same for everyone, but common symptoms can include:
- Feeling persistently sad, hopeless, or “stuck.”
- Lacking energy, no matter how much rest you get.
- Difficulty focusing or completing daily tasks.
- Craving comfort foods, especially carbs, and noticing changes in weight.
- Losing interest in things you usually enjoy.
- Pulling away from loved ones or social activities.
If any of these resonate with you, take a deep breath. It’s okay to acknowledge the struggle—it’s the first step toward healing.
Why Does Seasonal Depression Happen?
One of the main contributors to seasonal depression is the reduced exposure to sunlight, which can disrupt your body’s internal clock and affect levels of serotonin (a brain chemical that impacts mood) and melatonin (a hormone that influences sleep). This combination can leave you feeling fatigued, out of sync, and emotionally drained.
Approaches to Healing
It’s important to approach seasonal depression with gentleness and understanding. While there’s no one-size-fits-all solution, there are many tools and therapies that can help you regain a sense of lightness and joy, even in the darker months.
Self-Care Strategies
- Create opportunities for sunlight. Spend time outdoors during daylight hours, or sit by a sunny window. Even short bursts of light exposure can have a positive impact.
- Light therapy. A light therapy box, which mimics natural sunlight, can be a powerful way to counteract the effects of shorter days.
- Move your body. Gentle movement like yoga, stretching, or a walk around the block can help release endorphins and elevate your mood.
- Stick to a routine. Regular sleep, meals, and activities can help regulate your body’s rhythms, creating a comforting sense of predictability.
Therapeutic Modalities
- For those seeking deeper healing, therapy can be a transformative part of managing seasonal depression. Here are a few approaches that might resonate:
- Internal Family Systems (IFS) Therapy: IFS is a compassionate approach that helps you explore and heal the “parts” of yourself that may feel stuck in sadness or overwhelm. By connecting with these parts, we can understand their needs and create a sense of internal harmony, even in challenging times.
- Eye Movement Desensitization and Reprocessing (EMDR): While EMDR is often associated with trauma therapy, it can also be helpful for addressing unresolved emotional challenges that might contribute to seasonal depression. Through guided techniques, EMDR helps the brain process and reframe difficult emotions, fostering a sense of peace and resilience.
Connecting with Others
You don’t have to go through this alone. Sharing your feelings with trusted friends, family, or a support group can provide comfort and help you feel more connected. If reaching out feels hard, start small—a short phone call or a walk with a friend can make a world of difference.
Professional Support
If seasonal depression feels overwhelming, reaching out to a therapist can be an empowering step. Together, you will explore the patterns affecting your mood and create a personalized plan that incorporates evidence-based strategies, including talk therapy, mindfulness practices, or even EMDR or IFS therapy, depending on your needs.
You’re Not Alone
Seasonal depression is a reminder of how deeply connected we are to the rhythms of nature. While this connection can sometimes feel heavy, it also holds the potential for healing. By listening to your body and mind, and allowing yourself the support you deserve, you can find a way through the winter months with greater ease and light.
If you’re ready to explore new ways to care for your mental health, mental health providers are here to walk alongside you. Together, you can find the tools and approaches that resonate most with your unique journey. You don’t have to face this alone—hope and healing are within reach.