Seasonal depression is common. Adjusting our minds and habits along with the changing weather can make a noticeable difference. Healing shouldn’t, and will not, look the same for anybody.Â
Seasonal affective disorder, commonly known as seasonal depression, is a depressive disorder triggered by the changing of seasons. Symptoms of depression usually begin and end at a similar time every year and are connected with weather patterns. The symptoms may be correlated with the amount and duration of daylight. The disorder can even be associated with geographical location, considering research suggesting that people who live farther from the equator could be at a higher risk of experiencing symptoms.
According to the American Psychiatric Association, in 2024, around 27% of US citizens experienced symptoms of seasonal depression during the winter months. Symptoms mostly included changes in sleep and eating habits, along with an extreme increase in feelings of hopelessness and fatigue.
While it is important to note how these statistics help show the prevalence and seriousness of seasonal depression, they are unable to tell us a complete story of each person’s symptoms, experience, and coping skills.Â
Everybody experiences a change in their moods and energy levels in different ways, meaning there is no “right way” or one-size-fits-all routine we can all adopt in order to cope. Change occurs through understanding ourselves along with our mindset.
I notice that being able to identify what triggers negative thinking and behaviors also makes it easier to change. It’s important to manage our workload and be kind to ourselves. This can prompt more time and energy for us to learn what skills work for each of us independently, along with what doesn’t.Â
It can feel easy, when observing how others cope, whether it be in our media consumption, peers, family, etc., to feel a sort of pressured desire to completely change our current routines or adopt an entirely new value system. But coping is not reinventing yourself, and self-improvement is not just a trend to become someone else.
Focusing on things, people, or moments that remind us of happier times shifts our perspective towards gratitude, rather than regret or negativity. I believe practicing gratitude plays a vital role in coping and producing change. We must truly desire the life our goals bring, and undoubtedly believe in the values we each hold. Recognizing that they will not look the same for any two people and are constantly evolving.
Rather than putting myself into a box or attempting to force a whole new persona, I find that reconnecting with who I once was and the routines I had built during lighter eras helps build meaningful change.
Another adjustment I have found helpful is being intentional about the thoughts, light, and energy I surround myself with the most. Whether that means turning on my twinkling fairy lights in the morning and journaling, spending time outside and touching grass as much as possible, writing, or creating an accepting and more colorful space, I absolutely believe our surroundings can have a massive impact on our daily mood.
I also find comfort in having upcoming moments to look forward to, such as visiting an old friend, listening to live music that brings back good memories, or making time for hobbies that I am able to genuinely enjoy. Even the thought of lighting my favorite-smelling candle when I get home can help get me through tough days.
What matters is the reminder that each moment is temporary. We all hold the power to build our future reality. Especially during seasons when motivation and energy feel scarce.
Mental health and crisis resources:
- 988 Suicide & Crisis Lifeline: Call or text 988 for free, confidential crisis support in the United States.
- Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor.
- SAMHSA National Helpline: Call 1-800-662-HELP (4357) for free, confidential treatment referral and information services.