Have you noticed that as fall turns into winter, you're feeling more tired than usual or having a harder time getting yourself to do things? Maybe you've been turning down plans, struggling to get out of bed, or wondering why your usual routine feels like so much effort lately.

It's easy to blame the colder weather or assume you just need to get back into a routine. When these changes stick around or seem to happen around the same time every year, it may be worth paying attention. Seasonal depression can affect your mood, energy, sleep, and interest in everyday life, especially during the darker months.

When Does Seasonal Depression Start, and What Does It Feel Like?

Seasonal affective disorder (SAD), often called seasonal depression, most commonly begins in late fall or early winter and improves during spring and summer. Some people start noticing changes in October or November, while others may not feel a difference until later in the season.

It can show up in ways that are easy to brush off at first. You're sleeping more but still feel exhausted. Making plans with friends sounds like too much work. You're reaching for comfort food more often or spending your evenings at home because you don't have the energy to do much else.

Common symptoms of seasonal depression include:

• Feeling sad, irritable, or discouraged more often.

• Having less energy or sleeping more than usual.

• Losing interest in activities you normally enjoy.

• Changes in appetite, particularly cravings for carbohydrate-rich foods.

• Difficulty concentrating or making decisions.

• Pulling away from friends and family.

Some of these experiences can happen during an ordinary winter, too. Seasonal affective disorder involves a recurring pattern of depressive symptoms that can interfere with everyday life. Researchers believe changes in daylight may affect the body's internal clock and processes involved in regulating mood and sleep, although the exact causes are still being studied.

It's also worth distinguishing seasonal depression from the holiday blues. Family tension, grief, financial stress, or the pressure to make the holidays special can all affect your mood. These experiences aren't the same as seasonal affective disorder, which follows a recurring seasonal pattern, although someone can experience both.

What Can Help With Seasonal Depression?

If your mood changes as the seasons shift, there are options for getting support. Treatment for seasonal affective disorder can include light therapy, psychotherapy, and medication. The right approach depends on your symptoms and individual needs, so a healthcare provider can help you understand which options may be appropriate.

It can also help to notice when your mood starts changing and whether you've experienced something similar during previous winters. That information can be useful when talking with a provider about what you've been experiencing. If you experience low energy, changes in sleep, or a persistent low mood are making it harder to manage everyday life, talking with a healthcare provider or mental health professional can be a good place to start.

Looking for Support This Fall or Winter?

When your mood changes as the days get shorter, it can be frustrating to feel like your usual self is harder to reach. You may not know exactly what's causing it, but you don't have to dismiss what you're experiencing or wait until spring to see whether things improve.

At Cardinal Hope Mental Health Counseling Services, we offer virtual therapy for adults located in New York. Our therapists work with people navigating anxiety, difficult life transitions, and the effects of past experiences on everyday life.

If you'd like to talk with someone about what you've been experiencing, you can learn more about our therapists or request a free 15-minute consultation

You can also call us at 315-401-0569

Resources

National Institute of Mental Health. (2023). Seasonal Affective Disorder.https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

National Institute of Mental Health. Depression. https://www.nimh.nih.gov/health/topics/depression