Managing Seasonal Depression This Winter

For many people, winter brings shorter days, colder weather, and long stretches of darkness. For some, these seasonal changes can also bring shifts in mood, energy, and motivation. If you’ve noticed that you feel more tired, withdrawn, or down during certain months each year, you may be experiencing seasonal depression, sometimes called Seasonal Affective Disorder (SAD). 

You’re not alone—seasonal depression affects millions of people across the country, and support is available. 

 

What Is Seasonal Depression? 

Seasonal depression is a form of depression that follows a predictable pattern. Symptoms usually start and end around the same time each year, most commonly in the fall and winter months. A diagnosis must be made by a healthcare provider and typically requires symptoms to occur seasonally for at least two years. 

Researchers believe seasonal depression is connected to shorter days and reduced sunlight. Less sunlight may lead to: 

• Increased melatonin, which can make you feel more tired 

• Decreased serotonin, which affects mood 

• Lower vitamin D levels, which may also play a role in how you feel 

 

Common Symptoms 

Symptoms of seasonal depression vary, but the National Institute of Mental Health lists several common experiences: 

• Persistent sadness or hopelessness 

• Low energy or fatigue 

• Sleep changes (sleeping too little or too much) 

• Changes in appetite or weight 

• Loss of interest in activities 

• Difficulty concentrating 

• Increased anxiety or irritability 

• Feelings of guilt or worthlessness 

• Physical symptoms such as headaches or heaviness in arms or legs 

If you’re having thoughts of harming yourself, please contact a crisis line immediately. Support is available anytime at 708-PILLARS or by calling or texting 988 

 

Who Is Affected? 

Seasonal depression can affect anyone, but it is more common among: 

• People with a history of depression or other mental health conditions 

• Individuals with a family history of depression 

• Adults between ages 18–30, though it can occur at any age 

• People living in regions with long winters or limited sunlight 

 

Ways to Manage Seasonal Depression 

Seasonal depression often improves as daylight increases, but you don’t have to wait for the seasons to change before you feel better. Talk with a healthcare provider about the options that may work for you. They may recommend: 

Light Therapy 

Using a medically reviewed light box to simulate natural daylight. This is not the same as tanning beds. 

Therapy or Counseling 

Talking with a therapist can help you understand your symptoms, identify patterns, and develop coping strategies. 

Medication 

For some people, antidepressant medication—especially during the fall and winter months—can be effective. 

Lifestyle Supports 

Small, consistent steps can make a difference: 

• Spend time outdoors when possible 

• Stay physically active in ways that feel good for your body 

• Connect with others, even briefly 

• Maintain regular routines 

• Eat a balanced, nutritious diet 

• Talk with your provider about vitamin D supplementation 

Preparing ahead can also help. If you know winter is usually difficult, planning supports before symptoms begin may reduce their impact. 

 

Compassionate Seasonal Depression Support at Pillars Community Health 

At Pillars Community Health, we know that mental health is deeply connected to every part of your well-being. Our organization provides a wide range of behavioral health services—including depression and anxiety screenings, therapy in office or community settings, and low-cost medication options for uninsured patients. 

If seasonal depression is affecting your daily life, you don’t have to manage it alone. We can help you find a path forward.  

 

Disclaimer 

This blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Everyone’s experience with seasonal depression is different. If you have concerns about your mood, energy, or well-being, please talk with a healthcare provider. If you are in crisis or worried about your safety, support is available anytime at 708-PILLARS or by calling or texting 988.