Managing Seasonal Depression

Originally published January 2022. Updated November 2026.

by Tizita Seifu MA, LPCS, LPC

Every fall or winter, your momentum is harder to maintain, and you feel less like the most helpful version of yourself. That may not be a discipline or strategy problem. It may be seasonal.

Paying attention to the changes in our mental health through the 4 seasons, especially Fall or Winter, is key to maintaining our mental health and to avoid the mental health decline common through the 4 seasons that can lead to Seasonal Affective Depression. Below is information about Seasonal Affective Depression and things that can help manage it.

Seasonal Affective Depressive is a form of Depression and is brought on by the adverse effects of the changes in the 4 seasons.  Paying attention to the changes in our mental health in January and February is the most important time of the year because this is often when Seasonal Affective Depression hits hardest; as the symptoms of Seasonal Affective Depression often intensify in the winter, and the events and distractions of the holidays pass, this can intensify the challenges of decreased mood and function.

You are not alone if you do not feel like yourself or function at your best when Fall or Winter comes, as this occurs in about 20 percent of the population.  The reduced availability of sunlight is often the main reason people struggle with Seasonal Affective Depression.

If you feel like you start to bounce back with an improved mood or increased functioning around March, Spring or Summer, you may be experiencing some seasonal mental health changes and/or Seasonal Affective Depression.

Below are common signs, though they can feel and present differently for each of us:

Common Signs of Seasonal Affective Depression

·    Fall/Winter mental health decline

·       Feeling tired or sluggish

·       Reduced interest, enjoyment, or pleasure in doing things that you used to enjoy

·       Decreased motivation

·       Increased irritability

·       Trouble concentrating

·       Having trouble falling or staying asleep

·       Changes in appetite

·       Feeling like you want to hibernate

Below are common things that can help, though this can vary based on an individual’s circumstances:

Common Helpful Things with Seasonal Affective Depression

·      Cognitive Behavioral Therapy

·       Increased sunlight

·       Vitamin D

·       Phototherapy (discuss with a medical provider; light therapy is not suitable for everyone)

Board Licensed Professional Counselors, such as myself, who have received training in Cognitive Behavioral Therapy, can help. Cognitive Behavioral Therapy is shown to offer the longest and most positive effects to manage the effects of these seasonal changes. Results vary based on the individual.

Schedule ONLINE THERAPY IN TEXAS OR VIRGINIA

If these signs return each fall or winter, or feel like burnout that does not lift until Spring, I offer online counseling that includes Cognitive Behavioral Therapy for adults and children located in Texas or Virginia.