When the Seasons Shift: Caring for Ourselves Through Seasonal Depression
The first crisp morning of fall often brings a sense of comfort—pumpkin spice, cozy sweaters, the leaves turning brilliant shades of orange. But for many people, that same change in season also carries a heaviness. The darker mornings, shorter days, and long nights can begin to creep into our mood in ways that feel impossible to shake.
If you’ve ever noticed yourself feeling more tired, less motivated, or struggling to connect with joy as the seasons shift, you’re not alone. What some people call the “winter blues” is, for many, a form of depression called Seasonal Affective Disorder (SAD)—seasonal depression that shows up in predictable cycles, most often in the colder months.
Why the Seasons Affect Us
It’s not all in your head. Our bodies are deeply connected to light and rhythm. Less daylight can disrupt sleep, drain our energy, and even change brain chemicals like serotonin, which helps regulate mood. For some, this shift is barely noticeable. For others, it can feel like trying to move through thick fog every single day.
My Own Reflection
I understand how frustrating it is to feel like yourself in the spring and summer, then suddenly lose your spark when autumn rolls around.
Maybe you’ve felt this too—wondering why you can’t just “snap out of it,” or feeling guilty when you’d rather stay in bed than meet friends. These feelings aren’t weakness. They are signs that your mind and body are asking for extra care.
Gentle Ways to Support Yourself
Caring for yourself through seasonal depression doesn’t mean “fixing” it all at once—it means finding small ways to tend to your well-being, even on hard days. Here are a few ideas:
Seek the light. Get outside during daylight, even briefly. A light therapy box can also be a game-changer.
Move your body kindly. Whether it’s stretching in your living room, taking a walk, or dancing to a favorite song—movement helps lift mood.
Keep rhythm. Going to bed and waking up around the same time each day helps your body feel steadier.
Nourish yourself. Comfort foods have their place, but balanced meals can give your brain and body the fuel they need.
Stay connected. Call a friend, join a group, or let someone you trust know how you’re feeling. Connection breaks the cycle of isolation.
Reach out for help. If seasonal depression feels overwhelming, therapy and (for some) medication can provide support and relief.
A Final Word of Compassion
If this season feels heavy for you, please know—you’re not failing. You’re not “too sensitive.” You’re human. Your body and mind are responding to real changes, and giving yourself care is not indulgence, it’s survival.
This fall and winter, I invite you to notice what your soul needs—whether that’s a walk in the rare afternoon sun, a call to a loved one, or the courage to reach out for professional support. Healing starts with listening to yourself, even in the quietest of seasons.
