When It Gets Darker: Managing Seasonal Depression
As the days grow shorter and the sun seems to disappear, many people notice their energy, mood, and motivation shift. What might start as tiredness or irritability can turn into something deeper — Seasonal Affective Disorder (SAD), often called seasonal depression. Many people deny this fact; however, one shift in the change of weather or noticing how the sunsets faster than usual can really shift an individual's mood and motivation.
If you’ve been feeling low lately and can’t quite explain why, you’re not alone. This change in mood is common, real, and there are ways to care for yourself through it.
1. Understand What’s Happening
Seasonal depression is linked to changes in sunlight exposure, which can disrupt your body’s internal clock and serotonin levels. It’s not laziness, and it’s not “just the winter blues.” It’s your brain responding to real chemical and environmental shifts. As daylight hours shorten, your body receives less sunlight, which directly affects the production of key brain chemicals and hormones. Sunlight plays an essential role in regulating your circadian rhythm — your body’s internal clock that controls sleep, energy, and mood. When sunlight decreases, this rhythm becomes disrupted, leading to changes in how alert or tired you feel throughout the day.
The biological combination of lower serotonin, increased melatonin, and a misaligned internal clock can leave you feeling emotionally flat, disconnected, or weighed down, even when life circumstances seem “fine.” It is important to have self-compassion at this time.
2. Let Light In
Since decreased sunlight is a major factor, adding more light can make a real difference.
Try a light therapy lamp each morning for 20–30 minutes (consult your provider first).
Keep curtains open during the day and sit near windows.
Step outside, even for a short walk, when the sun is out. Natural light helps regulate your circadian rhythm.
3. Keep a Gentle Routine
When motivation drops, structure can feel impossible, however, having a routine in place gives your brain predictability and stability.
Start small:
Wake up around the same time each day.
Add one movement activity (stretching, short walks, yoga).
Plan one small joy each week — a warm drink, movie night, or chat with a friend.
4. Nourish Your Mind and Body
Comfort foods can be grounding, but remember to eat regularly and hydrate. Nutrient-dense meals with omega-3s, vitamin D, whole grains, and leafy greens can boost mood. And while it’s tempting to isolate, try to stay connected; even brief social interactions can lift serotonin and ease loneliness.
5. Let Yourself Feel the Darkness — Without Living In It
It’s okay to acknowledge sadness, fatigue, or disconnection. You don’t have to fight it with constant positivity. Instead, treat yourself with warmth the way you would comfort someone you love. Try to fill your own cup, even if it is difficult.
Write yourself reminders like:
“This season is temporary.”
“Light always returns.”
“I’ve survived darker days before.”
6. Seek Support When You Need It
If the heaviness feels too hard to carry alone, reach out to a counselor, a friend, or a support group. Therapy can help you find coping tools, identify triggers, and rebuild hope!
Winter reminds us of stillness the kind that asks us to slow down and nurture ourselves differently. Whether you’re journaling in gratitude, protecting your peace through the holidays, or navigating seasonal depression, remember: healing isn’t about chasing light. It is about learning to give yourself more grace!
At Path2Growth, we specialize in working with children and adults suffering from depression. If you or your child is struggling, we have clinicians who can assist. Contact us today or call 347-921-0811.
Blog Article Written By: Sabrina Kalontarov
