Understanding Seasonal Depression: How to Cope When the Seasons Change

As the days get shorter and the weather turns colder, many people notice changes in their mood and energy. For some, this shift is more than just the “winter blues” — it’s a real condition known as Seasonal Affective Disorder (SAD), or seasonal depression. This type of depression is linked to

the change in seasons, most often beginning in the fall and lasting through the winter months.

What Is Seasonal Depression?

Seasonal depression is triggered by decreased sunlight exposure, which can interfere with your body's internal clock and influence serotonin and melatonin levels — the chemicals responsible for regulating mood and sleep. Individuals with SAD might experience:

• Low energy or fatigue

• Difficulty concentrating

• Loss of interest in activities they once enjoyed

• Changes in appetite or sleep

• Feelings of sadness, hopelessness, or irritability

If these symptoms sound familiar and tend to show up around the same time each year, you might be experiencing seasonal depression.

Simple Ways to Cope

While it can feel overwhelming, there are several ways to manage seasonal depression and improve your mood:

1. Get Outside: Even brief exposure to natural light can boost your mood. Try a short walk during daylight hours or spend time near a sunny window.

2. Stay Active: Physical activity releases endorphins and helps combat fatigue and stress.

3. Stick to a Routine: Regular sleep and eating schedules help stabilize your body’s rhythm.

4. Connect with Others: Reach out to friends, family, or a counsellor for support — you don’t have to go through it alone.

5. Light Therapy: Some people find relief using light therapy lamps designed to mimic natural sunlight.

When to Seek Support

If seasonal depression begins to interfere with your daily life or relationships, it may be time to seek professional help. Counselling can provide a safe space to explore your feelings, develop coping strategies, and find ways to bring more balance into your life during the darker months.

Remember — your mental health matters year-round. With the right support and self-care, brighter days are always ahead.