Seasonal Depression: Prepping for the Winter Blues and Mental Health Shifts

The days are getting shorter, your summer clothes are sadly making their way to the back of the closet, and suddenly, it feels like you can’t get enough of your blanket and hot cocoa. 

But what if that feeling is less cozy and more… down in the dumps? 

If the change in seasons brings a change in your mood, you might be dealing with Seasonal Affective Disorder (SAD), better known as seasonal depression. 

It’s not just the “winter blues”—this is a real mental health challenge that affects many people as the daylight fades and the cold creeps in. 

The good news? 

There are ways to prepare yourself so you’re not caught off guard when the seasonal slump hits.

Let’s break it down: what causes seasonal depression, how long it typically sticks around, and what you can do to kick it to the curb. 

Oh, and if you’re wondering whether feeling anxious during this time is a thing too (spoiler: it is), we’ve got you covered.

What Causes Seasonal Depression?

Blame the sun—or the lack thereof. 

As the days get shorter, the amount of natural light we’re exposed to drops, and that has some big consequences for your brain. Seasonal depression is triggered when your body’s internal clock, also known as your circadian rhythm, gets thrown off by this lack of sunlight. 

It’s like your brain can’t figure out what time it is, so your mood takes a nosedive.

Sunlight helps regulate serotonin, a chemical in your brain that makes you feel good. With less sunlight, your serotonin levels drop, leaving you feeling low, irritable, or just plain blah. 

On top of that, the lack of light makes your body produce more melatonin, the hormone that makes you sleepy. More melatonin + less serotonin = a recipe for feeling sluggish and sad.

But it’s not just biology. 

The holidays can bring stress, financial worries, or even loneliness for some people. The shorter days and colder weather also mean less outdoor activity, which can add to the feeling of being stuck in a rut. 

Whether it’s because your body is missing the sun or the end-of-year stress is piling up, seasonal depression can hit hard.

How Long Does Seasonal Depression Last?

Unfortunately, seasonal depression doesn’t come and go as quickly as a random rainy day. SAD tends to stick around for the whole winter season, starting in late fall and hanging around until early spring. 

Most people start to feel the effects in October or November, with the symptoms peaking in the middle of winter. 

As spring approaches and the days get longer, symptoms usually begin to fade.

However, the timeline can vary depending on the person. 

For some, seasonal depression can linger a little longer, even stretching into the spring months. 

If you find that your symptoms are lasting well beyond the winter or affecting your ability to function in daily life, it might be time to consult with a healthcare professional to explore treatment options.

How to Fix Seasonal Depression?

While there’s no magic cure to snap you out of seasonal depression, there are several practical strategies you can try to make the winter months a little brighter. 

Here’s a quick rundown of tips that can help you beat the winter blues:

• Light Therapy: Light therapy, or phototherapy, is one of the most common treatments for SAD. It involves sitting near a light box that mimics natural sunlight. Using it for about 20-30 minutes each morning can boost your mood by resetting your circadian rhythm and increasing serotonin levels. You’ll want to start using light therapy as soon as the days get shorter to prevent symptoms from kicking in full force.
• Get Outside: Yes, it’s cold—but even on the grayest of winter days, getting outside for just a little sunlight can help. A midday walk, especially when the sun’s out, can give you a much-needed serotonin boost. Even a few minutes outdoors can make a difference in improving your mood.
• Exercise: Movement is a game-changer for mental health, and that holds true for seasonal depression. Exercise releases endorphins—the brain’s feel-good chemicals—that can help reduce feelings of depression. You don’t have to do anything extreme. A simple walk, some yoga, or a dance workout in your living room can do wonders.
• Stick to a Routine: SAD thrives on the disruption of normal routines. Try to maintain a regular sleep schedule, stick to consistent mealtimes, and stay engaged with your daily activities, even if the winter weather makes you want to hibernate. Keeping a routine helps keep your body’s clock in check and reduces feelings of lethargy.
• Consider Professional Help: If your symptoms are more intense and light therapy or lifestyle changes aren’t enough, talking to a professional can be a good next step. Cognitive Behavioral Therapy (CBT) is a proven method for treating SAD by helping people reframe negative thoughts and develop coping strategies. In some cases, medications like antidepressants may be recommended to manage symptoms.
• Boost Your Vitamin D: Less sunlight means less vitamin D, which has been linked to depression. Make sure you’re getting enough, either through foods like fish and eggs or by taking a supplement. A doctor can help you figure out if you’re deficient and how to correct it.
• Self-Care is Key: Winter can be tough on your mental health, so don’t skimp on self-care. Take time for activities that make you happy, whether it’s reading a book, binge-watching a new show, or spending time with loved ones. Carving out time to care for yourself is critical for managing seasonal depression.

Is Seasonal Anxiety a Thing?

Absolutely, seasonal anxiety is a thing. 

While seasonal depression tends to get the most attention, some people experience heightened anxiety as the seasons change. This can be triggered by the stress of the holidays, the pressure of year-end deadlines, or just the general shift in routine that comes with winter. 

The reduced sunlight can also play a role in increasing anxiety symptoms, similar to how it affects depression.

If you’re feeling more on edge during this time of year, know that it’s not just in your head—seasonal anxiety is real. 

Many of the same strategies for managing seasonal depression, such as exercise, sticking to routines, and talking to a therapist, can also help reduce anxiety. 

Don’t forget to make time for relaxation and self-care, as these can be powerful tools for keeping anxiety in check.

Final Thoughts

Seasonal depression and anxiety are no joke, but the good news is that they’re both manageable with the right strategies. 

Whether it’s using light therapy, getting outside for fresh air (even if it’s cold), or seeking professional help, taking small, proactive steps to take care of your mental health can make a huge difference. 

And don’t wait until the winter blues are in full swing—start implementing these habits early so you’re ready to handle whatever the season throws at you.

Remember, just like the seasons themselves, these feelings are temporary. Spring, longer days, and brighter moods are right around the corner!