Our Seasonal Depression Series explores what causes these changes, how to recognize the signs, and what truly helps you feel better during the colder months.
Seasonal depression or more formally known as Seasonal Affective Disorder (SAD), is more than just “winter blues.” It’s a type of depression that follows a seasonal pattern, most commonly appearing in the late fall and winter months when daylight hours grow shorter.
While it can affect anyone, understanding how seasonal depression shows up in your mood, energy, and daily life is the first step toward relief, healing, and balance.
1. Mood Changes That Follow the Seasons
One of the most telling signs of seasonal depression is a noticeable change in mood that coincides with certain months, typically worsening in the fall or winter and lifting in spring or summer.
You might feel:
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Persistent sadness or hopelessness
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Loss of interest in activities you used to enjoy
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Irritability or heightened sensitivity to stress
According to the National Institute of Mental Health (NIMH), these seasonal mood shifts are linked to changes in circadian rhythm and serotonin regulation. Reduced sunlight can disrupt your body’s internal clock and affect mood-regulating neurotransmitters.
Tip: Track your mood using a journal or app. If you notice the same emotional dip every winter, it could be a sign of seasonal affective disorder (SAD).
2. Low Energy and Fatigue
A hallmark symptom of seasonal affective disorder is a deep, persistent fatigue that doesn’t improve with rest. People often describe feeling “slowed down” or mentally foggy.
Common experiences include:
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Sleeping more but still feeling tired
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Struggling to get out of bed or stay motivated
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Finding it difficult to concentrate or complete tasks
Research published in the Journal of Affective Disorders suggests that reduced light exposure impacts melatonin levels, leading to disrupted sleep cycles and excessive tiredness.
Tip: Even short walks outside during daylight hours can help. Light exposure, natural or via a light therapy lamp can boost energy and mood.
3. Changes in Appetite and Weight
If you’re craving carbs or sweets more than usual in winter, you’re not imagining it. Seasonal depression symptoms often include an increased appetite, especially for comfort foods.
This happens because serotonin, a neurotransmitter that influences both mood and appetite, decreases with reduced sunlight. Carbohydrate cravings can be your body’s way of trying to raise serotonin levels.
Tip: Aim for balanced meals with whole grains, lean proteins, and colorful produce. Gentle structure around eating can help maintain energy without guilt or restriction.
4. Difficulty Concentrating
Just like other forms of depression, SAD can affect cognitive function, making it harder to focus, remember details, or make decisions.
You might notice:
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Forgetting appointments or details
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Feeling “foggy” or mentally slower
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Difficulty staying engaged at work or school
These challenges are not character flaws; they’re neurological symptoms of depression.
Tip: Simplify your day with to-do lists and manageable goals. Schedule demanding tasks during your most alert hours.
5. Social Withdrawal
When seasonal depression sets in, it’s common to withdraw from social activities or isolate yourself. You might cancel plans, stay home more, or feel disconnected from others.
Unfortunately, this isolation can deepen depressive feelings. The American Psychiatric Association notes that maintaining social connection is vital to emotional resilience.
Tip: Schedule low-stress interactions, such as coffee with a friend or joining an online group. Staying connected supports your mental health, even when energy is low.
Strengths in Seasonal Awareness
One overlooked strength in people who experience seasonal affective disorder is self-awareness. Over time, many learn to recognize their body’s seasonal patterns and prepare for them proactively.
This awareness can empower you to build habits and routines that prevent or lessen seasonal dips.
Tip: Create a “winter wellness plan”, including regular exercise, therapy sessions, light exposure, and supportive routines before symptoms start.
Final Thoughts
Seasonal depression is real, common, and treatable. It doesn’t mean you’re weak or just can’t handle winter. It’s a biological and psychological response to environmental changes that millions of people experience every year.
With early recognition and support, including therapy, light therapy, medication when needed, and consistent self-care, you can manage symptoms and feel more balanced year-round.
If you suspect you may have seasonal affective disorder, reach out to a mental health professional. You don’t have to wait for spring to feel better.
Ready to Take the Next Step?
If you’ve noticed that your mood, motivation, or energy consistently dip in colder months, help is available.
At Kristy-Ann DL Psychotherapy, we treat seasonal depression, anxiety, and mood disorders with compassion and evidence-based care.
Book a confidential consultation today and take the first step toward feeling more like yourself, in every season.
Sources & References
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National Institute of Mental Health (NIMH) – Seasonal Affective Disorder Overview
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American Psychiatric Association – Understanding Seasonal Depression
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Journal of Affective Disorders – Light Exposure and Seasonal Mood Variation
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Mayo Clinic – Seasonal Affective Disorder: Symptoms and Treatment
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National Alliance on Mental Illness (NAMI) – Coping with Depression
