When the Days Get Shorter: Understanding Seasonal Depression

Every year, around the time the clocks turn back and the daylight fades, I start hearing the same thing from clients:

“I don’t know what’s wrong with me. I just feel… off.”

The energy dips. Sleep gets messy. Everything feels heavier. If this sounds familiar, you’re definitely not alone. What you might be experiencing is Seasonal Affective Disorder, or seasonal depression — a real and common form of depression that shows up when the days get darker and shorter.

What It Feels Like

Seasonal depression isn’t just a case of the “winter blues.” It can bring on symptoms like:

• Feeling sad or down most of the day

• Losing interest in things that usually make you happy

• Oversleeping or having no energy

• Eating more (especially carbs or comfort foods)

• Pulling away from friends and family

For some people, these feelings fade once spring and longer days return. But during the winter, it can be tough.

Why It Happens

There isn’t one clear reason, but sunlight plays a big part. Less daylight affects your body’s internal clock, your serotonin (the “feel-good” chemical), and your melatonin (which affects sleep and energy). All of these shifts can add up to a noticeable change in mood.

What Can Help

Here are a few approaches that have helped many of my clients — and, honestly, that I use myself during darker months:

1. Get Some Light
   A light therapy lamp can make a real difference. Sitting near one for about 20–30 minutes in the morning helps signal to your brain that it’s time to wake up and feel alert.

2. Stay Connected
   When you’re low on energy, it’s easy to cancel plans or isolate. But small bits of connection — a phone call, a walk with a friend — can really lift your mood.

3. Move Your Body
   You don’t need an intense workout. Gentle stretching, yoga, or just walking around the block can help release some of the heaviness.

4. Keep a Routine
   Go to bed and wake up around the same time each day, eat regularly, and build small, comforting rituals into your day. Structure helps your mind and body feel more grounded.

5. Talk About It
   If the season hits you hard every year, therapy can help you manage symptoms and find what works best for you. Sometimes that means exploring coping strategies; sometimes it might involve medication. There’s no one-size-fits-all answer.

A Final Thought

If you’re struggling right now, please know there’s nothing wrong with you. You’re not lazy or dramatic — your brain and body are reacting to real changes. Reaching out for help doesn’t make you weak; it means you’re taking care of yourself.

You deserve to feel steady, even when the world outside feels dark. And there are ways to get there.