As the days grow shorter and the air turns sharp, many of us feel our energy fade right along with the sunlight. Mornings feel darker, evenings come too soon, and the simple act of getting out of bed can start to feel like a small victory. We might notice ourselves feeling moodier, more tired than usual, or less motivated to do the things we normally enjoy.
And this is commonly known as the Winter Depression.
What Is Winter Depression?
Winter depression typically begins in late fall and continues throughout the winter months. One of the main causes is the lack of sunlight. Shorter days disrupt our circadian rhythms, lower serotonin levels, and increase melatonin production, which makes us feel sleepy and sluggish.
People with winter depression often notice:
- Low mood and irritability
- Loss of interest in things they normally enjoy
- Fatigue and oversleeping
- Cravings for carbs or sugar
- Difficulty concentrating
Ways to get better
1. Let the Light In: Try to get outside for even 10–20 minutes a day, especially in the morning. Natural light can help with regulating mood and sleep cycles.
2. Do some exercise: Exercise doesn’t need to be intense. A walk, yoga session, or short workout releases endorphins and helps counteract sluggishness.
3. Structure: Try setting a routine, for example, wake up at the same time, plan small social interactions, and include things that bring you a sense of purpose. Even sending a quick message to a friend can ease the feeling of isolation.
4. Nourish Yourself: Winter cravings often lean toward comfort food, but balancing them with nutritious meals helps stabilize mood and energy. Omega-3s (found in salmon and walnuts) and vitamin D (often lacking in winter) are especially helpful.
5. Seek Professional Help: If low mood becomes overwhelming or persistent, it’s important to reach out. Therapists, doctors, and support groups can help you find treatment—whether that’s counseling, medication, or a mix of both. There’s strength in asking for help, not weakness.
Personal experience:
At first, I didn’t know it was even a thing. Back in high school, I thought I was just being sluggish or maybe not getting enough sleep. But when that low, tired feeling lasted for a few weeks, I started to worry that something was wrong with me. I decided to go to the Health and Wellness Center at school, and that’s where I first learned about winter depression. They told me that a lot of students experience the same thing during the colder months.
One of the counselors there encouraged me to get outside more, exercise a bit, and soak up whatever sunlight I could. They also reminded me not to put so much pressure on myself, and to take care of both my body and mind. Gradually, I started feeling better. Now I know how to care for myself when those feelings come back, and I’ve realized how important it is not just to understand what winter depression is, but also to know how to manage it in everyday life.
You’re not alone in this season, and no matter how long winter feels, spring always finds its way back.