When the Light Fades: Understanding and Managing Seasonal Depression

As the days grow shorter and the evenings arrive earlier, many people notice a shift—not just in the weather, but in their mood, energy, and motivation. What might start as a case of “winter blues” can sometimes deepen into something more significant: Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes.

What Is Seasonal Depression?

Seasonal depression is a type of depression that usually begins in late fall or early winter and resolves in the spring and summer months. It’s believed to be connected to reduced sunlight exposure, which disrupts our internal clock, serotonin levels, and melatonin production—key factors that influence mood and sleep.

Common symptoms include:

• Persistent low mood or sadness

• Fatigue and decreased energy

• Changes in appetite (often craving carbs or sugar)

• Difficulty concentrating

• Withdrawal from social activities

• Sleep pattern changes (sleeping more or feeling unrested)

While anyone can experience seasonal mood changes, people with a history of depression, anxiety, or trauma may be more sensitive to seasonal shifts.

Why the Season Matters for Mental Health

Light affects more than just what we see—it regulates our entire circadian rhythm. When natural light decreases, so does our brain’s serotonin production, often leading to feelings of heaviness or emotional “fog.” Add in holiday stress, less movement, and social isolation, and it’s no surprise many people find the colder months emotionally taxing.

When to Seek Help

If your symptoms linger for more than two weeks, start to affect your daily functioning, or make it difficult to experience pleasure or connection, it’s time to reach out.
You should consider professional help if you:

• Struggle to get out of bed or complete basic tasks

• Notice significant changes in appetite, sleep, or energy

• Feel hopeless or worthless

• Have thoughts of self-harm or not wanting to live

Depression is not a personal weakness—it’s a signal that your system needs care. Therapy can help you recognize patterns, regulate emotions, and build strategies to restore balance. Whether your symptoms are mild or severe, you don’t have to navigate this season alone.

How to Cope and Rebalance

You don’t have to wait for spring to feel better. There are evidence-based strategies that can help regulate your mood through the darker months:

1. Prioritize Light
   Try to get outside during daylight hours, even for 10–15 minutes. A sunrise walk or sitting near a bright window can make a difference. Some people find light therapy lamps beneficial—especially those designed to simulate natural sunlight.

2. Stay Connected
   Isolation can magnify symptoms. Schedule coffee dates, therapy sessions, or small group activities even when you don’t feel like it. Connection itself is regulating.

3. Move Your Body
   Physical activity boosts serotonin and endorphins. Choose something gentle—like yoga, stretching, or a brisk walk—if energy is low.

4. Maintain Structure
   Depression thrives in chaos. Simple routines around sleep, meals, and work can restore a sense of stability and control.

5. Seek Professional Support
   At Turning Point Counseling & Consulting, our trauma-informed therapists understand the complex relationship between environment, emotion, and nervous system regulation. Together, we can help you find your footing again—no matter the season.

The Light Returns

Even in the dimmest months, it’s important to remember that seasonal depression is both real and treatable. With the right support and care, it’s possible to reclaim joy, energy, and balance. The seasons will keep turning—and so will you.