Seasonal Depression: Why Winter Feels So Heavy
Series: Behind the Buzzword
As a born-and-raised Floridian, moving to Chicago for grad school was an adventure—until January hit. Out of nowhere, I was hit with zero motivation, constant fatigue, and just felt...off. Homesick and randomly bursting into tears, I couldn’t figure out what was going on. My partner mentioned an interesting (and shocking) fact: we hadn’t seen sunlight in over four weeks. Around the same time, I noticed some of the students in my graduate assistantship buying sun lamps, and that’s when it clicked. My naïve, sunshine-soaked self had stumbled headfirst into something very real—seasonal depression.
Grad school me really could have used this! Let’s break down what seasonal depression is, why it happens, and what’s behind those winter blues. We’ll cover the warning signs to watch for and, most importantly, some easy strategies to help you get through it and brighten those darker days. Let’s dive in!
What is Seasonal Depression and Why Does It Happen?
Seasonal depression, or Seasonal Affective Disorder (SAD), is exactly what it sounds like—a type of depression linked to the changing seasons. For most people, it starts creeping in during late fall or winter, when the days get shorter, darker, and colder. Honestly, as soon as daylight saving time hits, it’s like clockwork—not just for my clients, but sometimes for me too. And it’s not just about feeling bummed because it’s chilly outside; SAD can seriously mess with your mood, energy levels, and motivation. Think of it as your brain and body going on a winter strike, refusing to cooperate until spring finally shows up.
Here’s the deal: sunlight is way more important than we realize. Sunshine helps regulate your internal clock (your circadian rhythm) and boosts serotonin, the brain’s feel-good chemical. When there’s less sunlight, your body struggles to keep things balanced. The lack of light throws off your sleep cycle, lowers serotonin levels, and ramps up melatonin production, leaving you feeling extra sleepy and sluggish. Add in the cold weather keeping you indoors, and you’ve got a perfect storm for feeling, well, blah. Can you blame Floridian me for thinking this was a myth when I’d only ever known year-round sunshine?
The Biological, Environmental, and Psychological Forces Behind Winter Blues
Think of it as a mix of biological, environmental, and psychological factors teaming up to rain on your parade. The dark days mess with your brain chemistry, your body craves carbs like it’s prepping for hibernation, and being stuck indoors can leave you feeling restless. It’s almost like your body is naturally trying to slow down and conserve energy, just like animals do when they hibernate. The lack of sunlight and colder temps trick your system into thinking it’s time to go into energy-saving mode. Your body’s internal clock, or circadian rhythm, gets out of sync, throwing off your sleep cycle and making you feel more sluggish. Add in the long, gray winters (hello, Midwest!), and it’s easy to feel disconnected and unmotivated—especially when it feels like the sun has ghosted you for months. On top of that, the lack of natural light messes with serotonin (remember, the mood-boosting chemical) and cranks up melatonin (the sleepy chemical), so it’s no wonder you feel like you’re stuck in a winter slump!
Signs You May Be Dealing with Seasonal Depression
Seasonal depression can sneak up on you without warning, so here are some signs to watch out for:
Low energy: This isn’t just feeling tired after a long day—this is the kind of low energy that makes it hard to even get off the couch. You might find yourself binge-watching shows you’re not even really into or staying in bed way longer than usual, even though you know you have stuff to do.
Mood changes: Do you suddenly find yourself feeling down for no reason, snapping at people, or bursting into tears out of nowhere? If your moods are all over the place or you're unusually irritable, it could be a sign that winter blues are hitting hard.
Sleep struggles: Either you're sleeping way too much and can’t seem to drag yourself out of bed, or you’re lying awake at night, staring at the ceiling, unable to fall asleep. Both can be signs that your body’s internal clock is out of sync, and the shorter days are taking a toll on your sleep cycle.
Changes in appetite: Are you craving carbs and sugary snacks like it’s nobody’s business? If you’re finding yourself reaching for that extra slice of pizza or those cookies (and eating them even when you're not really hungry), your body might be trying to stock up for the "hibernation" period.
Loss of interest: Things that used to bring you joy might feel... meh. Whether it’s your favorite hobby, hanging out with friends, or even work, you might find yourself losing interest in things that usually get you excited.
Difficulty concentrating: If your brain feels foggy, like you’re swimming through a mental cloud, or you’re having trouble focusing on tasks at work or school, this could be another sign that seasonal depression is making things harder than usual.
If any of this sounds like you during the colder months, it might be time to take action and give yourself a little extra care.
Simple Strategies to Combat Seasonal Depression
Here’s the bright side: there are plenty of ways to kick seasonal depression in the butt and feel more like yourself again! Here are some simple, effective strategies:
Let There Be Light: For those with snow and traditional winters, invest in a good light therapy box (aka a sun lamp). Sitting in front of one for 20–30 minutes a day can work wonders for your mood. Bonus: it’s way cheaper than a beach vacation! And for those of of us lucky enough to have sunshine year-round (California, I’m looking at you!), this can still help you get that extra boost during cloudy days or the winter months when the sun isn’t shining as long.
Move Your Body: I know, it’s tough to peel yourself off the couch when it’s cold, but even a short walk or a few minutes of yoga at home can give your brain a much-needed serotonin boost. Movement can be a game-changer for both your physical and mental health!
Get Outside: Bundle up and soak up whatever daylight you can. Even if the sun seems like it's hiding, just being outside—even for a short while—can help regulate your circadian rhythm.
Watch What You Eat: Yes, carbs are comforting in the winter (hello, pasta and cookies!), but balance them out with mood-boosting foods like lean proteins, fruits, and veggies. Eating the right foods can help stabilize your blood sugar levels and improve your mood, which can be crucial when dealing with SAD.
Keep a Routine: Structure your day, even if it’s as simple as setting a wake-up time, mealtimes, and a bedtime. Keeping a routine helps your brain feel grounded, especially when the weather’s unpredictable or you're feeling low. It’s easy to let days blur together, but having some structure can keep you on track.
Stay Social: Resist the urge to hibernate completely. Whether it’s meeting up with friends in person or scheduling a Zoom hangout, staying socially connected can help you feel supported and less isolated. Even if the weather outside is gloomy, chatting with friends can lift your spirits.
Talk to Someone: If seasonal depression is hitting hard, don’t tough it out alone. A therapist can help you sort through your feelings and find individualized coping skills that work for you.
Navigating the Winter Blues with Compassion and Hope
I’ll be real here—seasonal depression hits me hard too. The winters in Chicago were tough enough to push me toward California, but even here, there are still plenty of gray, cloudy days when the sun just isn’t around as much. If you’re feeling this way, know that you’re not alone—and it’s so important to be kind to yourself. Recognize what you’re going through and give yourself grace. There’s no need to “push through” or “tough it out.” It’s okay to acknowledge the challenge and seek support.
Seasonal depression can feel overwhelming, but it doesn’t have to take over your entire winter. By understanding what’s happening and how to manage it, you can turn those darker days into a chance for healing and self-care. Just remember—spring is always on its way, and with it, brighter days filled with more sunshine and feel-good moments. If you’re feeling like you need extra support, we’re here to help. Schedule an intake with us and let’s navigate this together.
Feeling the weight of the winter blues?
You don't have to face seasonal depression alone.
Angel City Therapy offers compassionate and effective therapy services to help you navigate the challenges of this time of year.
Schedule your initial consultation today and take the first step towards feeling lighter and brighter.
