What it is

Seasonal depression is a type of depression that recurs at the same time each year, often when the days grow shorter in the fall and winter—or less commonly, when the days lengthen in spring or summer.
The changes in light and daylight, shifts in routine, and other environmental factors can trigger symptoms.
It’s more than just the “winter blues.” The symptoms may be more intense, last for weeks or months, and interfere with daily life.

Why it happens

While the exact cause of seasonal depression isn’t fully understood, there are a few leading theories:

• Reduced sunlight may affect our internal body clock (circadian rhythm), serotonin levels (the “feel-good” brain chemical), and melatonin (which influences sleep).
• Changes in routine, less time outdoors, and less exposure to daylight can contribute.
• For summer or spring onset “reverse SAD,” factors like high heat, longer daylight, disrupted sleep, and social expectations may play a role.

What it looks like

Symptoms can vary depending on whether the depression is winter-onset or summer/“reverse” onset, but common themes include:

• Persistent sadness, a sense of emptiness, or low mood
• Loss of interest in usual activities
• Low energy or sluggishness (especially in winter) or restlessness and irritability (especially in summer)
• Changes in sleep (oversleeping in winter type; insomnia in summer type)
• Changes in appetite or weight (e.g., increased craving for carbs in winter; reduced appetite in summer)
• Difficulty concentrating, feelings of hopelessness, withdrawal from social interaction

What it means for you

If you’re a woman juggling many roles—work, family, relationships—it can feel especially hard when your internal rhythm gets out of sync with the external world. You may feel like you “should” be okay because others seem fine, yet inside you’re drained or disconnected.
From a faith-based perspective, there’s no shame in acknowledging this—your body, mind, and spirit are responding; they are signaling that something needs tending. Our faith reminds us that we are not alone (Christianity tells us that) and that our care must include our whole selves: body, mind, and soul.

What helps

Here are some practical, integrative strategies (combining evidence-based therapy and whole-person wellbeing) that I encourage with my clients:

• Get as much natural light as possible—start your day near a window, take a walk outside, or use a light therapy box if needed.
• Stick to consistent sleep and wake times. Especially when daylight shifts, structure helps regulate the internal clock.
• Stay physically active, even if it’s lighter movement some days. Exercise supports mood regulation.
• Nourish your body with balanced meals and minimize extreme restriction or overindulgence, both of which can worsen mood.
• Pay attention to your thoughts and patterns: therapy (like CBT) can help you re-frame unhelpful beliefs (“This season has to be perfect”) and build coping strategies.
• Stay connected to your faith and community: reflecting on truth, praying, meditating on scripture, and sharing with safe people helps anchor you when external rhythms feel unstable.
• Be gentle with yourself: seasonal shifts may require you to take things a bit slower; rest, reevaluate expectations, and allow yourself grace.
• If symptoms are significant or persist for weeks, reach out for professional help—therapy, medication, or light therapy may be indicated.

A message of hope

If you feel like you’re stuck in a seasonal pattern of low mood or energy, know this: there is a path forward. You don’t have to “just deal with it” or tell yourself it’s all in your head. Light can return; rhythms can reset. As a therapist who walks alongside women, I believe you can move from merely surviving seasons to thriving through them, by integrating care for your mind, your body, and your faith.

If you’d like, I’m available to walk with you through a tailored plan for this season—whether you need support setting a light routine, re-thinking your self-care habits, or giving yourself permission to rest.