Understanding Seasonal Depression: When the Seasons Affect Your Mood

By Dr. Rosaline Darty-Tisdale, DNP, CPNP, PMHNP-BC Psychiatric Mental Health Nurse Practitioner/Owner, Integrative Healthcare Solutions

What Is Seasonal Depression?

As the days grow shorter and the air turns crisp, many people notice subtle changes in their mood, motivation, and energy. For some, these shifts are more than just “winter blues.” They may be signs of Seasonal Affective Disorder (SAD) — a recurrent form of depression linked to changes in daylight exposure.

Seasonal depression typically begins in the late fall (between August and November) or winter (Between December and March) and improves as spring approaches (late March). Decreased sunlight can disrupt the body’s circadian rhythm — the body’s internal clock —, reduce serotonin levels (the brain’s “feel-good” chemical), and increase melatonin production, leaving you tired, withdrawn, and low in mood.

Common Symptoms of Seasonal Depression

If you find yourself struggling with these symptoms around the same time every year, it may be more than a passing slump:

· Persistent sadness or low mood

· Loss of interest in normal activities

· Fatigue or sluggishness

· Increased sleep or trouble waking up

· Cravings for carbs and weight gain

· Difficulty concentrating

· Social withdrawal (“hibernation mode”)

Who Is Most at Risk?

While anyone can develop SAD, certain groups are more vulnerable:

· Women (4x more likely than men)

· People living in places that lack sunlight

· Individuals with a family or personal history of depression or bipolar disorder

· Those with low vitamin D or limited sunlight exposure

· Individuals who work night shifts or spend most of their day indoor

Effective Treatment Options

Seasonal depression is highly treatable. With the right care plan, most individuals regain their energy and emotional balance within weeks.

Light Therapy

Using a light therapy box for 20–30 minutes each morning mimics natural sunlight and helps regulate the body’s internal clock. Many people notice improvement within two weeks.

Medication

Seasonal depression is closely linked to changes in serotonin and melatonin, two brain chemicals that regulate mood, sleep, and energy. Certain antidepressants help correct these imbalances, reduce fatigue, and stabilize mood throughout the darker months.

Therapy

Cognitive Behavioral Therapy (CBT) teaches strategies to identify negative thoughts, restructure unhelpful beliefs, and build habits that improve mood and motivation.

Lifestyle Adjustments

Simple daily routines can make a big difference:

· Get outside daily, even on cloudy days

· Exercise regularly

· Maintain a consistent sleep schedule

· Eat nutrient-rich foods (especially omega-3s)

· Stay socially connected

Vitamin D

Since reduced sunlight can lower vitamin D levels, supplementation may help stabilize mood. At Integrative Healthcare Solutions, we can check your vitamin D and prescribe vitamin D if necessary.

When to Seek Professional Help

If your mood changes last more than two weeks, affect your work, relationships, or include hopelessness or thoughts of self-harm, it’s time to reach out. You are not alone and treatment works.

At Integrative Healthcare Solutions, we understand how seasonal changes can deeply affect emotional wellness. Our team provides psychiatric evaluations, medication management, and therapy coordination tailored to your needs.

If you notice your mood dipping with the season, let’s create a plan together to bring the light back into your life. Call us today at 318-518-8187 to schedule your appointment.

“Seasonal depression doesn’t mean you have to dread the fall and winter every year. With proactive treatment, including the right medication, therapy, and lifestyle changes, you can reclaim your energy, joy, and peace of mind.”

Dr. Rosaline Darty-Tisdale, DNP, CPNP, PMHNP-BC