Finding Balance Through the Seasons: Coping with Seasonal Affective Disorder

Oct 6

As the days grow shorter and the clocks prepare to “fall back,” many people notice a change in their mood and energy. You might feel more tired, less motivated, or find it harder to get through your usual routine.

If that sounds familiar, you’re not alone. These shifts can be signs of Seasonal Affective Disorder (SAD) — a type of depression that follows a seasonal pattern, usually showing up in fall and winter.

The good news? There are small, realistic ways to care for yourself and protect your mood as the seasons shift.

What Is Seasonal Affective Disorder?

SAD is more than just the “winter blues.” It’s a mood disorder linked to changes in light and season. For most people, symptoms begin in the fall, peak in winter, and lift as spring returns.

Reduced sunlight can affect your internal clock and lower your levels of serotonin (which helps regulate mood) and melatonin (which influences sleep). These changes can leave you feeling out of rhythm, low in energy, and emotionally drained.

Common Symptoms of SAD

Everyone experiences SAD a little differently, but common symptoms include:

Feeling down, sad, or irritable most days
Low energy or fatigue
Trouble concentrating or staying motivated
Sleeping more than usual (or sometimes less)
Craving carbs or sweets and noticing weight changes
Withdrawing from social activities
Feeling hopeless or overwhelmed

If these symptoms happen around the same time every year (especially as daylight decreases) SAD may be the cause.

Why the Time Change Can Make Things Harder

When we turn the clocks back, evenings get darker earlier. This sudden loss of daylight can disrupt sleep, mood, and daily structure. You may feel off-balance for days or even weeks afterward.

Even a one-hour shift can confuse your body’s natural rhythm, especially if you’re already sensitive to light changes. That’s why planning ahead and adding structure to your days can make a big difference.

Small Steps That Can Help

You don’t have to completely change your lifestyle to feel better. Start with a few of these realistic, research-backed steps:

1. Get More Light

Start your day with light: Open curtains, step outside, or sit near a sunny window as soon as you can.
Try a light therapy lamp: Many people find 20–30 minutes of exposure in the morning boosts mood and energy.
Take daylight breaks: Even on cloudy days, outdoor light helps reset your internal clock.

2. Keep a Steady Routine

Stick to consistent sleep and wake times.
Schedule movement or a brief walk during daylight hours.
Plan small moments of joy, like a favorite show, a warm drink, or a call with a friend to keep connection and purpose in your days.

3. Move Your Body

Gentle exercise, like yoga or walking, increases energy and releases feel-good hormones. It doesn’t have to be intense — consistency matters more than intensity.

4. Nourish Yourself

Eat balanced meals with protein, fruits, vegetables, and healthy fats. If you crave comfort foods, honor that — just try pairing them with something nourishing. Ask your provider if you should check your vitamin D levels, especially if you spend less time outdoors.

5. Protect Your Sleep

Wind down with soft lighting and relaxing activities.
Limit screens before bed.
Keep your sleep and wake times as consistent as possible, even after the time change.

6. Support Your Mind

Practice gentle self-talk and compassion — winter often calls for slowing down.
Try mindfulness or breathing exercises to calm your nervous system.
Stay connected: isolation can make symptoms worse.

7. Reach Out for Help

If your symptoms last most of the day for more than two weeks, or if they interfere with daily life, reach out to a mental health professional. Therapy can help you identify patterns, build coping tools, and feel more in control.

If you ever experience hopelessness or thoughts of self-harm, seek help right away by calling or texting 988, the Suicide and Crisis Lifeline.

Easing the Transition

Here are a few simple ways to make the time change and seasonal shift easier:

Start adjusting early: Go to bed and wake up 10–15 minutes earlier each day leading up to the clock change.
Get morning light as soon as possible: Even five minutes helps reset your body clock.
Invite joy back into the changing season: Find a grounding element that brings you joy to represent the season. For me, that’s spicy apple cider and extra fuzzy socks.
Plan soothing activities: Warm baths, cozy blankets, or low-pressure social time can ease the adjustment.
Be patient with yourself: Energy naturally dips during seasonal transitions — that’s not failure, it’s rhythm.

The Takeaway

The darker months can bring real emotional challenges, but they can also offer an invitation to slow down and nurture yourself differently. With light, movement, routine, and support, it’s possible to stay grounded and well — even as the seasons change.

If you recognize yourself in these symptoms and want to talk through what might help, therapy can offer space, structure, and tools to make this season more manageable — and even meaningful.

To reach out, visit the contact page.

Embrace life transitions, discover purpose, and navigate change with the support of Ineo Counseling.

Disclaimer: The information provided in this article is for informational purposes only and should not be considered a substitute for professional advice. If you require assistance or are experiencing mental health concerns, please seek guidance from a qualified mental health professional.

Emily Reiner