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Finding Light in the Winter: Understanding Seasonal Depression

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that happens at the same time each year, most often in the fall and winter when daylight decreases. It’s not just the “winter blues” — it’s a clinically recognized form of depression tied to changes in sunlight exposure that affect brain chemistry, hormones, and circadian rhythms.


Reduced sunlight can lead to lower production of serotonin, a chemical that boosts mood, and changes in melatonin, a hormone that influences sleep patterns. Less sunlight also reduces vitamin D synthesis, which may contribute to fatigue and low mood.


The result? Persistent low mood, fatigue, oversleeping, cravings for certain foods, and withdrawal from social engagement can emerge as the seasons change — and for many people, these shifts are more than just a “funk.”


Common Signs of Seasonal Depression

SAD can show up in different ways, but many people experience:

  1. Persistent fatigue and low energy

  2. Feeling down or hopeless without a clear cause

  3. Sleeping more than usual or feeling sleepy throughout the day

  4. Cravings for carbohydrates or changes in appetite

  5. Withdrawal from friends, family, and activities once enjoyed

  6. Difficulty concentrating or staying motivated


Recognizing these signs is the first step in responding with care and intention.


Tips for Combating Seasonal Depression

Here are practical steps that research and mental health professionals recommend for easing seasonal mood changes:

1. Maintain a Daily Routine

Keeping consistent wake-up, meal, and sleep times helps stabilize your body’s internal clock and mood regulation.

2. Get Plenty of Natural Light

When possible, invite sunlight into your day — take outdoor walks or sit near windows. Even in winter, daylight can help your brain produce more serotonin and support your mood.

3. Stay Active

Movement stimulates endorphins — your body’s natural mood boosters. Aim for at least a little daily activity like walking, stretching, or dancing.

4. Stay Connected

It’s common to feel isolated during darker months, but social interaction can lift your spirits. Make plans with loved ones or check in with a friend regularly.

5. Consider Light Therapy

Some people find using a light therapy box mimics natural sunlight and helps regulate mood and circadian rhythms. If you try this, consult a healthcare provider to use it safely.


Support Is Available

If seasonal changes are affecting your mental health, you don’t have to navigate it alone. Professional support can help you build sustainable coping strategies and care plans. Consider reaching out to culturally responsive providers such as:

  1. Free Yourself Denver — therapeutic support tailored to diverse communities

  2. Joy Life Counseling — compassionate counseling services

  3. Therapist of Color Collaborative — access to therapists who reflect your identity and experience

These resources offer avenues for connection, healing, and personalized support during challenging seasons.


You’re Not Alone in This

Seasonal depression is real, and there’s hope in understanding it and responding with intentional care. Simple lifestyle practices — paired with supportive community and professional guidance — can help make the darker months feel more manageable. This winter, let’s take care of ourselves and each other with compassion and intention. 💛


 
 
 

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