Seasonal Depression: When the Change in Seasons Affects Your Mental Health
Learn Ways to Protect Yourself From SAD
For some people, fall brings cozy sweaters, changing leaves, and excitement for the holiday season. But for others, the transition into fall and winter can bring a noticeable shift in mood, energy, motivation, and sleep. I witness these changes in my clients at my psychotherapy practice in Brooklyn. If you find yourself feeling more tired, withdrawn, unmotivated, or emotionally low as the days become shorter, you may be experiencing more than the “winter blues.”
Seasonal Affective Disorder (SAD), also called seasonal depression, is a type of depression that follows a seasonal pattern. According to the National Institute of Mental Health (NIMH), symptoms of winter-pattern SAD typically begin in late fall or early winter and improve during the spring and summer.
Is It the Winter Blues or Seasonal Depression?
Many people experience temporary changes in mood when the seasons change. Some people experience the “winter blues” when daylight decreases but are still able to manage their responsibilities and daily lives. Seasonal Affective Disorder is more significant and can interfere with how you feel, think, and function.
Cleveland Clinic similarly explains that seasonal depression goes beyond simply feeling a little down during colder months. It can affect your daily life, including your mood, energy, thoughts, and interest in activities.
What Can Seasonal Depression Look Like?
SAD can include many of the same symptoms associated with depression, including persistent sadness, loss of interest or pleasure, fatigue, difficulty concentrating, feelings of hopelessness, and changes in sleep or appetite. With winter-pattern SAD, some people may also experience oversleeping, increased appetite or carbohydrate cravings, weight gain, and social withdrawal—sometimes described as wanting to “hibernate.”
Psychology Today emphasizes that SAD is more than simply feeling “down” during the winter; symptoms can become significant enough to affect functioning.
You may find yourself thinking:
“I don't have the energy I used to have.”
“I don't feel like being around people.”
“Everything feels harder.”
“I just want to stay in bed.”
“I don't feel like myself.”
Pay attention to these changes, especially if you notice that they happen around the same time each year.
Why Does the Change in Season Matter?
Researchers are still studying exactly what causes SAD. The cause could be related to changes in daylight that may affect serotonin, melatonin, and the body's internal sleep-wake rhythm. Reduced daylight may contribute to changes in mood, sleep, and behavior for people who experience SAD.
It's also important to remember that seasonal depression isn't the same as feeling stressed about the holidays or having a difficult time with family during the holiday season. NIMH distinguishes SAD from the “holiday blues,” noting that SAD involves a recurring seasonal pattern rather than simply holiday-related stress.
How Can You Support Your Mental Health This Fall?
If you know your mood tends to change as the seasons change, don't wait until you feel completely overwhelmed to check in with yourself. Simple supportive practices can include getting outside during daylight hours, staying connected with supportive people, maintaining healthy sleep routines, and continuing activities that bring you joy and movement. Some other coping techniques include exercise, natural light, social connection, and healthy routines as strategies that may help manage seasonal symptoms.
Treatment may also be appropriate, such as light therapy, psychotherapy, antidepressant medication, and vitamin D, among treatment options for SAD, depending on the individual. Cognitive behavioral therapy has also been adapted specifically for SAD.
If you're considering light therapy, medication, or supplements, speak with a qualified healthcare provider about what is appropriate for you.
You Don't Have to Navigate It Alone
As a black female therapist, I understand that many women are used to pushing through, caring for everyone else, and saying, “I'll deal with me later.” But your mental health deserves attention, too.
Whether you're experiencing seasonal depression, anxiety, burnout, grief, or simply feeling overwhelmed, psychotherapy in New York can provide a safe space to slow down, process what you're experiencing, and develop healthier ways of coping.
For clients working through trauma, EMDR treatment may also be explored as part of an individualized treatment plan. And if you're searching for an Aetna therapist in NY, KQH Counseling provides therapy for eligible clients with Aetna coverage.
Final Thoughts
You don't have to wait until you completely lose your energy, motivation, or joy before asking for support. Sometimes taking care of your mental health begins with simply noticing: “Something feels different, and I need to pay attention.” This fall, don't just prepare your home for a new season. Check in with yourself, too.
You are allowed to slow down. You are allowed to ask for help. And you don't have to navigate a difficult season alone. Your mental health deserves a place on your fall reset list.
Sources: National Institute of Mental Health (NIMH), Cleveland Clinic, and Psychology Today.
About the author: Kezzia Quintyne-Hilaire is a black female trauma therapist and author of My Self-Love Journal. She uses her expertise in trauma-healing techniques to deliver tailored therapy to enhance the lives of women in New York City. As a woman of color, she is dedicated to offering culturally appropriate therapy and ensuring a safe and inclusive environment for women to embark on their healing journey. The practice accepts Aetna and UnitedHealthcare insurance.
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