December Is Seasonal Affective Disorder Month – Seasonal Depression Is Real
Understanding Seasonal Affective Disorder and Practical Strategies to Combat Winter Blues
Seasonal Affective Disorder (SAD) is more than the familiar “winter blues.” It’s a form of depression tied to changes in daylight and seasonal rhythms. For most people, symptoms begin in the fall and continue through the winter months, draining energy and darkening mood. Symptoms often ease once spring and summer return. Less commonly, SAD can appear in the warmer months and resolve in the colder ones.
Clinically, treatment may include light therapy, psychotherapy, and medication. But before we even get to treatment, it’s important not to dismiss what you’re feeling. You don’t have to “tough it out.” Recognizing the shift in your mood is the first step toward caring for yourself.
Understanding the Impact of Seasonal Change
Humans are creatures of habit, routine, and environment. When anything disrupts our sense of stability, we feel it—mentally, emotionally, and physically. Seasonal changes are no different. During warm months, sunshine, outdoor gatherings, fresh air, and vibrant scenery elevate our endorphins and naturally lift our spirits. We feel more alive.
When the weather shifts toward cold, darkness, and barren landscapes, many of us feel that loss more deeply than we realize. Change—any kind of change—can be difficult. As daylight shortens and temperatures drop, our internal rhythms struggle to recalibrate. That interruption in our circadian system can lead to fatigue, irritability, sadness, restlessness, and a general sense that nothing feels quite right.
This is your body signaling that it’s out of sync.
Turning Awareness Into Action
While some people require medical intervention, many can ease their symptoms by acknowledging their feelings and taking simple, intentional steps to restore balance.
Here are supportive ways to help uplift your mood:
Boost your wellness
- Consider vitamins A, C, and D (consult your doctor first).
- Try a Sun Lamp/light therapy.
- Move your body—exercise increases energy and improves mood.
- Walking, dancing, yoga, or any physical activity you enjoy can make a big difference.
Connect with life around you
- Walk your dog, even in the cold—once you're outside, it truly helps.
- Spend time with pets. Their unconditional love is uplifting in itself.
- Add plants to your environment; watching growth encourages positivity.
Express and engage
- Write or journal—getting thoughts out can lighten emotional weight.
- Call a friend, meet for coffee, or simply spend time around others.
- Visit the mall for a walk and people-watching—sometimes just being among energy helps.
- Explore free activities at your local library.
- Volunteer your time—helping others often helps heal yourself.
Every one of these actions shifts your brain toward healthier patterns. The key is having a game plan—small steps that keep your mind engaged, active, and supported.
Know When to Reach Out
If sadness and depression persist—or if you’re experiencing hopelessness or thoughts of suicide—it’s important to seek additional support. Sometimes therapy or medication is necessary, and there is no shame in that. Only you know your comfort level, but you are never alone.
If you are experiencing thoughts of self-harm, please reach out immediately.
Call 988, the Suicide Prevention Lifeline, or contact your local mental health organizations for guidance.
Move Forward with Compassion
As you navigate the winter months, offer yourself patience, care, and grace. We can enrich our lives in so many meaningful ways, but it begins with the willingness to take that first step—day by day.
Get out there. Try new things. Reconnect with what makes you feel alive. You’ll be glad you did.
“You cannot change the circumstances, the seasons, or the wind, but you can change yourself.”
“Seasons change and so must we.”
Bette Howland once wrote, “Every season is one of becoming, but not always one of blooming.”
Embrace the journey.
