What No One Tells You About Seasonal Depression

When winter arrives, many people brush off a low mood with a familiar phrase: Everyone feels down this time of year. Seasonal depression is often framed as something we should expect, tolerate, and wait out. However, just because seasonal depression is common does not mean it is harmless or something that should be ignored.

Seasonal lows are frequently labelled as temporary, and because of that, they are often dismissed. There is an unspoken expectation that we should function just as effectively in winter as we do in every other season. When people struggle, it is often met with very little empathy. Instead, it can be viewed as a lack of effort or motivation.

Culturally, especially for adults, there is rarely much grace given for slowing down or falling behind. The work still needs to be done. The responsibilities continue. Yet our bodies and minds notice the seasonal shift, even when expectations remain the same.

Seasonal Depression Is More Than the Winter Blues

Seasonal depression can be more complex than it first appears. For some individuals, it meets the clinical criteria for Seasonal Affective Disorder (SAD), a form of depression that follows a predictable seasonal pattern.

Most people experience symptoms during the fall and winter months. For others, symptoms may appear in the spring or summer. Although this occurs less frequently it can sometimes show up as insomnia, agitation, irritability, or changes in appetite rather than fatigue and withdrawal.

Winter-onset seasonal depression deserves to be taken seriously across all areas of life. Its impact reaches beyond productivity at work or school and affects relationships, emotional well-being, and physical health.

People experiencing seasonal depression may notice:

• Emotional withdrawal or numbness

• Low mood or feelings of hopelessness

• Increased irritability or sensitivity

• Low energy or persistent fatigue

• Oversleeping or changes in appetite and weight

In more severe cases, people may struggle with coping and increase their reliance on unhealthy habits, including substance use. Over time, these symptoms can quietly shape how a person moves through the season.

The Causes of Seasonal Depression Are Not Personal Failures

Many people are aware of the symptoms of seasonal depression, but fewer understand the underlying causes. One of the largest contributing factors is not a lack of motivation or resilience.

It is the change in daylight.

Reduced sunlight during winter has a powerful effect on the body's internal clock, also known as the circadian rhythm. This system helps regulate sleep, energy, and mood. When daylight hours shorten, this rhythm can become disrupted.

How Reduced Light Affects Sleep and Energy

One of the most affected hormones in this is melatonin, which plays a key role in regulating the sleep and wake cycles. Under typical conditions, melatonin increases in the evening to support sleep and decreases during daylight hours to promote alertness.

During the winter months, shorter days and reduced sunlight can interfere with this pattern. The body may produce melatonin for longer periods, sometimes keeping levels elevated into the daytime. As a result, people may feel persistently tired, sluggish, or mentally foggy, even after adequate sleep.

Over time, this disruption can make it harder to wake in the morning and maintain energy throughout the day, contributing to the heaviness commonly associated with winter-onset seasonal depression.

The Role of Serotonin in Mood

Serotonin is a neurotransmitter closely linked to mood, motivation, and emotional regulation. Sunlight plays an important role in supporting healthy serotonin activity. When daylight is reduced, serotonin availability can decrease.

Lower serotonin levels may contribute to:

• Low mood

• Decreased motivation

• Heightened stress sensitivity

• Changes in appetite

• Reduced enjoyment or interest in daily activities

Tasks that once felt manageable may begin to feel more effortful, reinforcing withdrawal and disconnection.

Support for Seasonal Depression Can Be Practical and Accessible

Although seasonal depression can feel heavy, support is often practical and achievable.

Light Therapy

Light therapy, also known as phototherapy, is one of the most commonly used supports for seasonal depression. This involves sitting near a specialized light box that mimics natural daylight. For many people, using light therapy shortly after waking helps regulate the body's internal clock and reduce fatigue.

The goal is not to eliminate seasonal depression overnight. Instead, light therapy helps the brain receive clearer signals about when to feel alert and when to wind down, gradually restoring a sense of rhythm.

Vitamin D Support

Sunlight is a major source of vitamin D, and levels often decrease during the winter months. Low vitamin D has been associated with changes in mood and energy. Some individuals find that vitamin D supplementation supports overall well-being during the season.

Consistent Sleep Routines

When days are shorter and nights are longer, sleep patterns can easily become irregular. Inconsistent sleep can intensify fatigue, mood changes, and difficulty concentrating.

Maintaining a consistent bedtime and wake time helps reinforce the body's internal clock, even when external cues are limited. Small habits, such as dimming lights in the evening or spending a brief time outdoors during daylight hours, can also be helpful.

Seasonal Depression Does Not Mean Something Is Wrong With You

Feeling low during winter is not a sign of weakness or failure. Seasonal depression is often a natural response to environmental and biological changes that occur beyond conscious control.

When daylight decreases, the body responds. Biology does not negotiate with expectations. It adapts, reacts, and sometimes struggles. None of this reflects a personal flaw.

Winter asks a great deal of us, yet many people expect themselves to move through it unchanged. Offering yourself patience, compassion, and realistic expectations can make the season feel more manageable.

Unless you are a bird migrating south each year, it is reasonable to need extra care during winter. Seasonal depression may influence how you feel for a time, but it does not define who you are. The season will shift, the light will return, and the parts of you that feel dimmed will re-emerge.

If seasonal depression is affecting your mental health or relationships, support is available.
Arms Open Counselling offers compassionate, evidence-based therapy to support individuals and couples through seasonal changes.