The Seasonal “Blahs”
Ever feel “Blah” as you go through a change of season? Yeah, me too. I think that we all feel this way to one degree or another. While most of us get through these blues easily, it can be very challenging for others to overcome. As we approach daylight savings time and as winter begins to creep up on us, I can feel the “blahs” brewing.
This condition is called Seasonal Affective Disorder (SAD) or Seasonal Depression. It is a type of depression that shows up around the same time every year. It commonly occurs in the fall and can stick around through winter. Although less common, it can also happen in spring or summer.
Why does this happen?
Shorter days mean less exposure to sunlight, which can disrupt your body's natural sleep-wake cycle, leading to low energy and increased sleepiness. This is called circadian rhythm disruption. These changes in daylight hours can affect brain chemicals like melatonin (linked to sleep), as well as serotonin and Vitamin D levels, both of which are linked to mood regulation. Additionally, the increased allergens during seasonal changes can also affect sleep quality and contribute to symptoms of depression. And even as the weather improves, the pressure to be happy and energized can create an emotional mismatch, leading to withdrawal and low mood.
How common is it?
About 5% of adults in the U.S. experience SAD each year.
Women are more likely to be affected than men.
It often begins between ages 20–30 but can appear earlier.
People living farther from the equator tend to be at higher risk.
What are the Signs & Symptoms of Seasonal Depression?
SAD looks a lot like regular depression. Common symptoms include:
Low mood, hopelessness, or guilt
Oversleeping or trouble staying awake
Craving carbs and sweets, weight gain
Fatigue and low motivation
Anxiety or irritability
Withdrawing from friends and family
Lower interest in intimacy or physical connection
8 Simple Things That You Can Do If You Feel Seasonal Depression Creeping In
Soak in more light: Spend time near windows, open curtains, or use brighter indoor lighting. A light therapy lamp can be especially helpful—just 20–30 minutes in the morning may lift mood and energy.
Step outside daily: Even on cloudy days, outdoor light is stronger than indoor light. A short walk or just sitting outside can help reset your body’s rhythm.
Move your body: Gentle exercise—like stretching, walking, or yoga—releases feel-good chemicals that ease stress and boost energy.
Rest when you need it: Extra sleepiness is common but balance it with short rests instead of long naps, which may leave you groggier.
Eat to nourish: Cravings for carbs and sweets are normal, but adding proteins, fruits, and vegetables can give your body steadier energy.
Create small moments of calm: Meditation, journaling, deep breathing, or listening to calming music can soothe stress.
Stay connected: Reach out to a trusted friend or family member. Even a simple check-in can ease feelings of isolation.
Plan something to look forward to: Scheduling small joys—like a favorite hobby, a cozy gathering, or even a winter trip somewhere sunnier—can brighten the darker months.
In most cases taking one or more of these steps will make you feel better. If these steps have little to no effect, or if you experience persistent sadness or find it difficult to cope, you should seek the help of a mental health professional. Therapy (especially CBT) can be helpful in reframing these negative thoughts. In some extreme cases medication might also be needed to be prescribed by a physician as part of the treatment plan.