Seasonal Depression: How to Thrive When the Days Get Shorter.
As the days grow shorter and the air turns colder, many of us feel a shift—not just in the seasons but in our moods. Seasonal Affective Disorder (SAD), often referred to as "seasonal depression," affects millions of people each year, particularly in areas with harsh winters. If you've noticed that you feel more sluggish, irritable, or down during this time of year, you're not alone.
Research published in The Journal of Affective Disorders shows that reduced exposure to sunlight during the fall and winter months can disrupt our circadian rhythms, lower serotonin levels, and affect melatonin production—all of which contribute to mood changes. While it’s normal to feel a bit off as the seasons change, when these feelings persist, they can seriously impact our day-to-day lives.
So, some tips to take care of yourself if you're experiencing symptoms of SAD? Here are a few research-backed strategies:
Get More Light: Light therapy has been shown to be an effective treatment for SAD. Investing in a light therapy box and sitting in front of it for 20-30 minutes each morning can help regulate your body's internal clock and improve your mood.
Stay Active: It’s tempting to hibernate when it’s cold outside, but regular exercise can boost your serotonin levels and give you a much-needed energy lift. Even a brisk 20-minute walk outdoors (yes, even in the cold) can make a big difference.
Lean on Support: Talking with someone about what you’re feeling—whether it’s a close friend, a family member, or a therapist—can help you process your emotions and feel less isolated.
Focus on Nutrition: Eating a balanced diet rich in omega-3 fatty acids, whole grains, and fresh produce can support your mental health. Avoiding excess caffeine and sugar may also help stabilize your energy and mood.
Consider Therapy: Different types of therapeutic techniques, like Cognitive Behavioral Therapy (CBT) has been shown to be highly effective in helping people manage SAD symptoms. It can equip you with tools to navigate the darker months more easily and encourage a sense of hope.
Seasonal depression is real and can feel overwhelming, but it’s also temporary and treatable. Whether it’s finding small ways to care for yourself or reaching out for support, every step you take makes a difference.
If you’re struggling this season, know that help is here. At Mindfully Me Mental Health Counseling, we’re here to walk alongside you as we work through life’s seasons together. You don’t have to do this alone—let’s find your light!