Understanding Seasonal Depression and What You Can Do

As the seasons change, many people notice their mood changing too. Seasonal depression is more than just “feeling a bit down.” It is when shorter days, less daylight, or colder weather cause symptoms that affect daily life. You are not alone. There are things you can do to feel better.

What Is Seasonal Depression?

Seasonal depression (or Seasonal Affective Disorder) is a type of depression that happens at certain times of the year, usually in fall and winter. The lack of sunlight can affect your body’s internal clock, hormone levels, and mood.

Common Signs to Watch For:

• Feeling more tired than usual, even after sleeping

• Trouble waking up in the morning

• Losing interest in things you enjoy

• Craving sweets or carbohydrates

• Gaining weight

• Feeling sad, hopeless, or irritable most days

Why It Happens

There are a few reasons people get seasonal depression:

1. Less sunlight interferes with your body’s biological clock (circadian rhythm).

2. Melatonin levels change. Your body might produce more melatonin when it is darker, making you feel sleepy.

3. Serotonin changes, especially since sunlight helps your brain produce serotonin. Low serotonin is linked to mood changes.

Ways to Feel Better When the Seasons Change

Here are some helpful steps you can take, especially as daylight shrinks or the weather gets colder:

1. Get outside when you can
   Even on cloudy days, natural light helps. Try walking during daylight, sitting near windows, or eating meals outside if possible.

2. Use light therapy
   A light box (special lamp) that mimics natural light can be helpful. Use it in the morning for 20–30 minutes. Consult a healthcare provider to find the right one for you.

3. Keep a consistent sleep schedule
   Try going to bed and waking up at the same times every day. Avoid naps that are too long, and reduce screen time before bed.

4. Stay active
   Exercise boosts mood. You do not have to do intense workouts—walking, doing yoga, dancing, or even simple chores helps.

5. Eat a balanced diet
   Try to include fruits, vegetables, lean proteins, and whole grains. Limit sugary or processed foods that can lead to mood swings.

6. Connect with others
   Isolation can make things worse. Talk with friends or family. Join a group or community that meets regularly—even virtually.

7. Set small goals
   When you feel low, it can be hard to do big tasks. Break things into smaller steps (for example: “Today I will take a 10 minute walk” or “I will call one friend”).

8. Seek professional help if needed
   If your symptoms last more than two weeks, or make daily tasks difficult, therapy can help. A counselor can work with you on coping tools, and in some cases medication may be part of treatment.

What Sunrise Counseling Services Offers

At Sunrise Counseling, we understand seasonal depression. We can help you through:

• Personalized therapy sessions in person or online

• Tools like light therapy guidance, coping strategies, and mood tracking

• A safe space to talk through your thoughts and feelings

If you are struggling with mood changes when the seasons shift, you do not have to face it alone.

When to Reach Out

It might be time to see a therapist if:

• Your mood stays low for more than two weeks

• You lose interest in most things you used to enjoy

• Your sleep or appetite changes a lot

• You feel hopeless or have thoughts of harming yourself

We are here to support you. It is okay to ask for help.

Frequently Asked Questions About Seasonal Depression

What is seasonal depression?
Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression linked to changes in seasons, most often starting in fall and lasting into winter.

How long does seasonal depression last?
It usually begins in the fall when days get shorter and may continue until spring when daylight increases. The length of symptoms varies from person to person.

Can therapy help with seasonal depression?
Yes. Counseling can provide coping tools, emotional support, and lifestyle strategies that reduce symptoms. In some cases, therapy may be combined with medication or light therapy.

Is seasonal depression the same as the “winter blues”?
Not exactly. The “winter blues” is milder and temporary. Seasonal depression is more serious and can interfere with daily life.

Can children or teens experience seasonal depression?
Yes. Seasonal depression can affect people of all ages, including children and teens. If you notice changes in mood, energy, or school performance, it may be time to seek support.

Take the First Step Toward Brighter Days

Things can get better, even when the days are darker. With the right tools, support, and choices, you can feel more like yourself again.

Contact Sunrise Counseling Services today to talk with someone who understands