By Melody Wright, LMFT
The air is crisp, the leaves are long gone, and the days seem to end before they’ve even begun.
You’ve swapped sunny afternoons for gray skies and cozy blankets, but somewhere in this seasonal shift, you start to feel... different.
Less motivated, more irritable.
Maybe you’re staying in bed longer or dodging social plans that once lit you up.
If this feels familiar, you might be wondering, What’s happening to me?
Let’s see if I can help answer that looming question, and most importantly, let’s talk about what you can do to feel better.
Can The Season Really Shift My Mood?
First, you’re not imagining it.
The shorter days and reduced sunlight in the fall and winter months can have a real impact on your body and mind.
Did you know that sunlight helps regulate your internal clock, mood, and even energy levels?
When there’s less of it, combined with colder weather keeping you indoors, it can leave you feeling a little “off”.
This shift can look different for everyone.
For some, it’s a mild case of the “winter blues,” where you feel a little sluggish but can still power through.
For others, it develops into Seasonal Affective Disorder, which is more commonly known as Seasonal Depression.
Surprisingly, this is actually a form of depression that can significantly impact your life.
What is the Difference Between Winter Blues & Seasonal Depression (SAD)?
The winter blues are usually tied to something specific like holiday stress, financial burdens or feeling homesick.
It’s an adjustment, but not one that should feel overwhelming.
You might be groaning about the weather or fantasizing about summer, but you’re still able to function and get through your day.
So what are the signs you should look out for?
Winter Blues are common and tend to show up as:
Feeling a bit more tired or irritable than usual.
Preferring cozy nights at home over big social outings.
Struggling to stay as productive or motivated.
Possible changes in sleep patterns
It's completely normal to experience some shifts with a change in the seasons. These feelings should only last for a short time and can be easily managed with self-care and a dash of compassion.
Seasonal Depression or Seasonal Affective Disorder (SAD), on the other hand, can be more serious.
It’s not just feeling “off”, it’s an actual clinically recognized condition.
According to the DSM-5 (the manual therapists use to diagnose mental health conditions), SAD is a form of depression with a seasonal pattern.
If you’re struggling with Seasonal Affective Disorder you might experience…
Persistent sadness or low mood that doesn’t go away.
Loss of interest in things you normally love.
Sleeping too much (or struggling to sleep at all).
Changes in appetite (hello, carb cravings) or even significant weight loss.
Fatigue or low energy that feels impossible to shake.
Difficulty concentrating.
Feelings of hopelessness or even thoughts of self-harm.
So what is the key difference?
With Seasonal Affective Disorder, these symptoms interfere with your daily life including your work, relationships, and possibly, the ability to take care of yourself.
On the other hand, the Winter Blues is short-term and you can function normally throughout your day.
How Do You Know When It’s Time to Get Help?
You might be wondering: Where’s the line between “just a tough season” and something I need help with?
I’m glad you asked.
Here are a few signs it’s time to reach out to a licensed professional:
Your mood feels heavy or hopeless for more than 2 weeks.
You’re withdrawing from people or activities that usually bring you joy.
You’re struggling to function. Whether that’s keeping up at work, maintaining routines, or connecting with loved ones.
You feel stuck, like no matter what you do, you can’t pull yourself out of it.
If this sounds like you, know this: you don’t have to go through it alone.
Meeting with a therapist can help you understand what’s happening and guide you toward relief.
What Are Some Coping Strategies for Winter Blues and Seasonal Affective Disorder?
Whether you’re navigating a seasonal slump or managing S.A.D., there are steps you can take to feel better. Here are some tips to help you through:
1. Chase the Light
Did you know that daylight is one of the most powerful tools to combat low mood during the colder months?
Try to spend time outdoors during the brightest part of the day, even if it’s cloudy.
Something as simple as a short walk can make a difference. You can even bundle up with your favorite warm beverage to make your walk cozy if it’s chilly outside.
At home, keep your blinds open and sit near windows whenever possible to soak in natural light.
Of course, if sunlight feels elusive, consider using a light therapy box. These lights mimic natural sunlight and have been shown to help regulate mood and energy levels.
2. Keep Moving
I know this can be a challenging one when you’re feeling down, and that’s okay.
Exercise isn’t just good for your body; it’s a powerful way to boost your mood and energy.
Whether it’s yoga or a full workout, movement releases endorphins, which can help lift your spirits.
Remember you don’t have to go all out, even gentle activity can make a noticeable difference.
Plus, regular movement can help improve sleep quality, which often takes a hit during this time of year.
3. Stay Social
When the urge to hibernate sets in, it can be easy to retreat from friends and family, but staying connected can be a vital lifeline for you during this time.
Human connection helps counteract feelings of loneliness and keeps you engaged with the world around you, which can be a huge mood booster.
Try reaching out to loved ones, even if it’s for a casual chat or a coffee date.
4. Stick to a Routine
The disruption of routines, whether it’s irregular sleep patterns or inconsistent meals, can exacerbate mood swings.
Try to establish a steady daily rhythm that includes regular wake-up and bedtime hours, balanced meals, and time for self-care.
This structure can provide stability and a sense of normalcy, even when everything outside feels unpredictable.
5. Nourish Your Body and Mind
Did you know that what you eat can directly influence how you feel? It’s always beneficial to aim for balanced meals to help sustain your energy throughout the day.
Listen to your body and eat foods that make you feel good physically and not weighed down or sluggish.
It’s also important to support your mental well-being.
Consider activities that help you decompress, like journaling, meditation, or simply setting aside time to read or enjoy a favorite hobby.
6. Seek Professional Support
Sometimes, coping strategies aren’t enough on their own, and that’s okay.
If your symptoms feel overwhelming or persist despite your efforts, reaching out to a mental health professional can provide the support you need.
Therapy can equip you with tools to manage symptoms, and in some cases, medication may be recommended to address the more severe effects of Seasonal Affective Disorder.
Final Thoughts
If the darker months are weighing on you, know that it’s not a reflection of your strength or resilience.
Seasonal changes affect close to 380 million people every year, and there’s no shame in feeling the effects.
What’s important is recognizing how you feel and taking steps, big or small, to prioritize your mental health.
This winter, be kind to yourself. Rest when you need to, connect when you’re able, and remember: brighter days, both literally and figuratively, are ahead. ☀️
This Weeks Affirmations
It’s okay to ask for help when I need it; support is a strength, not a weakness.
I am not defined by the challenges I face during this season.
My worth is not tied to my productivity or energy level.
I choose to focus on what I can control, one moment at a time.
I am allowed to feel what I feel without judgment.
Additional Resources
**If you’re interested in learning more about navigating depression check out these books below:
The Depression Cure: The 6-Step Program to Beat Depression without Drugs by Stephen S. Ilardi
The Happiness Trap: How to Stop Struggling and Start Living by Russ Harris
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