Seasonal Depression: Finding Light in the Darker Days

When the days get shorter and the nights feel endless, many of us notice changes in how we feel. Shorter days, longer nights, and colder weather can sometimes feel heavy—and for some, this heaviness lingers. Seasonal depression, sometimes called Seasonal Affective Disorder (SAD), is a type of depression that follows the seasons, often appearing in late fall and winter and lifting as spring and summer return. While it shares many similarities with depression, the seasonal pattern makes it unique.

What Seasonal Depression Can Feel Like

Everyone’s experience is different, but here are a few common ways it can show up:

• Feeling sad or low more days than not
• Wanting to stay in bed even after a full night’s sleep
• Finding it harder to enjoy hobbies or activities
• Struggling to concentrate or focus
• Wanting to pull away from people, even those you care about

For adults, these feelings might mean work feels harder, relationships feel strained, or you just don’t have the energy to keep up with everything on your plate. For teens, it might look more like irritability, a sudden drop in grades, or spending way more time alone in their room. Recognizing that seasonal depression can look different depending on age is important—this isn’t “laziness” or “moodiness” and really something deeper.

How Therapy Can Help

Talking with a therapist can be incredibly grounding during this time of year. Therapy isn’t about “fixing” you—it’s about giving you a space to process, explore patterns, and build tools to manage the tougher months. Together, you might:

• Learn to challenge negative thoughts that get louder in the winter
• Build coping skills (like breathing exercises or grounding techniques) that calm your body and mind
• Explore how seasonal changes affect your emotions so you can respond with more compassion toward yourself

For teens, therapy can also be a space where their voice is heard and where parents get guidance on how to best support them through the season.

Everyday Shifts That Help

Alongside therapy, little lifestyle shifts can make a surprisingly big difference. Try things like:

• Soaking up daylight: Even a short walk outside can lift your mood.
• Getting moving: Exercise doesn’t have to mean the gym—it could be dancing in the kitchen, stretching, or a quick jog.
• Staying connected: Reach out to a friend, schedule a coffee, or even just send a text—it helps fight that urge to withdraw.
• Creating cozy spaces: Light a candle, use warm lamps, or make a nook where you actually want to spend time.
• Prioritizing rest and nourishment: Keep your sleep and meals as steady as you can—your body (and mood) will thank you.

You’re Not Alone

If the darker months feel especially heavy, know this: you’re not the only one. Many people experience seasonal depression. With support, whether through therapy, connection, or small daily shifts, it is possible to feel more balanced and find moments of light.

The seasons always change. Winter may feel long, but spring does come—and so can brighter days for you, too.