Seasonal depression hits differently every year. It sneaks up the moment the sun starts clocking out early and the skies turn that moody gray that makes everything feel heavier. Even though Southern California winters are mild, they still bring a shift that I feel deeply. It affects my routine, my motivation, and sometimes even in my hopefulness. Over the years, I’ve learned to recognize the signs early and figure out what actually helps me move through it with a little more softness and a lot more compassion. I’m not sharing this as advice or a “you should try this” list, but simply as my own personal survival guide.
Leaning Into Intentional Self-Care
For me, self-care in winter is less about “treat yourself” moments and more about grounding routines that make my days feel manageable. I slow down. I give my brain permission to rest, even when the productivity-brain tries to argue. Sometimes that looks like making my space cozy with candles, warm lighting, and my favorite playlist. Lately, I have been listening to Rilo Kiley albums on repeat. Other times it means doing small tasks that clear mental clutter: washing my hair, changing my sheets, reorganizing my desk. I notice that when I take care of my physical environment, my emotional world feels a little lighter, too.
Surround Myself With People Who Make Me Feel Safe
One of the hardest parts of seasonal depression is the urge to isolate. Even when I want to retreat into my little cave of blankets and silence, I’ve realized that connecting with the people I love genuinely lifts my mood. I’m lucky to have friends who understand that sometimes I’m quiet, sometimes I’m tired, sometimes I just need company without conversation. Whether it’s grabbing a matcha, studying together, or catching up over FaceTime, staying close to my circle reminds me I’m not alone, even on those gray days.
Curl Up With Comfort Media
Winter becomes my personal cozy-core season. When everything feels overwhelming, I turn to the books and movies that bring me comfort. There’s something healing about rewatching a movie you know by heart or getting lost in a fictional world where the stakes are simpler than real life. These moments feel like exhaling. A soft blanket, some hot tea, and a story I love helps me reconnect with myself and find a little joy in the stillness.
Be Honest About How I Am Feeling
One of the biggest shifts for me has been naming what I am going through instead of brushing it off. Admitting “hey, this is seasonal depression again” takes the pressure off pretending I’m fine. It allows me to be gentler with myself and adjust my expectations. Winter doesn’t have to be my most productive or energetic season, it can just be a season where I take care of myself in the ways I know how.
Reminder That It Always Passes
It’s easy to forget this when you’re in the thick of it, but every year, without fail, the heaviness lifts. The days get brighter, my energy starts coming back, and I feel pieces of myself re-emerge. Holding on to that reminder that this season is temporary, which helps me get through the harder moments.
Seasonal depression isn’t pretty or poetic. It’s real, and it’s something I navigate year after year. What I shared here isn’t a prescription or advice; it’s simply what supports me. If you ever find yourself struggling too, just know you are allowed to take things slow, you’re allowed to find what works for you, and you are allowed to give yourself grace through the dark months.
MENTAL HEALTH: If you or someone you know is seeking help for mental health concerns, visit the National Alliance on Mental Illness (NAMI) website (https://www.nami.org/Find-Support), or call 1-800-950-NAMI(6264). For confidential treatment referrals, visit the Substance Abuse and Mental Health Services Administration (SAMHSA (https://www.findtreatment.samhsa.gov/)) website, or call the National Helpline at 1-800-662-HELP(4357). In an emergency, contact the National Suicide Prevention Lifeline at 1-800-273-TALK(8255) or call 911