When the seasons change, it is not unusual to notice changes in your mood, energy, or daily routine. Many people casually refer to this as getting the “winter blues,” especially when the days get shorter, temperatures drop, and spending time outdoors becomes less appealing. Of course, if you live in Alabama, you know the weather doesn’t always follow the calendar. One day you’re reaching for a sweater, the next you’re turning the air conditioning back on. Alabama weather likes to keep everyone guessing!
While a little frustration over gloomy weather or shorter days is normal, Seasonal Affective Disorder (SAD) is more than just having a case of the winter blues. SAD is a type of depression that follows a recurring seasonal pattern. Although it is most commonly associated with fall and winter, some people experience symptoms in spring and summer. It can affect sleep, relationships, motivation, concentration, and the ability to enjoy everyday activities.
In Alabama, seasonal depression may look a little different than it does in colder parts of the country. We may not be dealing with months of snow and freezing temperatures, but shorter daylight hours, cloudy stretches, changing routines, and less time outdoors can still affect emotional well-being. Even if the weather can’t decide whether it’s winter or spring, our mental health can still respond to seasonal changes. Understanding those effects can help us recognize symptoms earlier and seek support before they begin to interfere with everyday life.
Recognizing the Symptoms of Seasonal Affective Disorder
Seasonal Affective Disorder can affect people differently. Some individuals notice gradual changes in their mood as early as October or November, while others do not recognize a pattern until the middle of winter. According to the National Institute of Mental Health (NIMH, n.d.), winter-pattern SAD is associated with depressive symptoms that typically begin in late fall or early winter and improve during the spring and summer. Common signs and symptoms include:
Emotional patterns:
- Feeling sad, empty, or emotionally disconnected for extended periods.
- Increased irritability or frustration.
- Feeling overwhelmed by everyday responsibilities.
- Experiencing hopelessness or increased negative thinking.
- Losing interest in hobbies, social activities, or things that previously brought enjoyment.
- Feeling more sensitive to stress or interpersonal conflict.
Behavioral patterns:
- Withdrawing from friends, family, or social activities.
- Canceling plans or avoiding activities outside the home.
- Having difficulty maintaining daily routines.
- Procrastinating or struggling to complete responsibilities.
- Spending more time sleeping or resting.
- Experiencing increased cravings for carbohydrates or comfort foods.
Physical effects:
- Persistent fatigue or low energy.
- Sleeping more than usual without feeling rested.
- Changes in appetite or weight.
- Difficulty concentrating or making decisions.
- Feeling physically sluggish.
- Experiencing headaches, body aches, or other unexplained physical discomfort.
Not everyone experiences every symptom. Some people may primarily notice changes in their energy and motivation, while others experience significant sadness, social withdrawal, and changes in sleep.
It is also important to distinguish seasonal depression from ordinary changes in mood. A few difficult days do not necessarily indicate SAD. A clinical diagnosis generally involves depressive episodes that follow a seasonal pattern for at least two consecutive years, with seasonal episodes occurring more frequently than depressive episodes at other times of the year (NIMH, n.d.).
What Causes Seasonal Affective Disorder?
Seasonal Affective Disorder is not caused by one single factor. Research suggests that changes in daylight, biological rhythms, brain chemistry, and psychological patterns can all contribute to seasonal depression. Understanding these factors can help individuals recognize that their symptoms are not a personal failure or a lack of motivation.
Changes in Daylight and Brain Chemistry
One of the leading explanations for winter-pattern SAD involves reduced exposure to natural daylight. During the fall and winter, daylight hours decrease. This change can affect the body’s internal clock, also known as the circadian rhythm. The circadian rhythm helps regulate sleep, wakefulness, energy, and other daily biological processes. Research suggests that individuals with SAD may have difficulty adjusting their internal rhythms to seasonal changes in daylight. Changes involving serotonin, a brain chemical associated with mood regulation, and melatonin, a hormone involved in sleep, may also contribute to symptoms (NIMH, n.d.). This helps explain why someone may feel unusually tired, sleep longer, or struggle with motivation even when they are getting what seems like enough rest.
Psychological Factors and Negative Thought Patterns
Seasonal changes can also influence how people think and respond emotionally to their environment. For example, someone experiencing seasonal depression may begin thinking:
- “I never have enough energy to get anything done.”
- “I feel like I am falling behind everyone else.”
- “I do not want to leave the house.”
- “Nothing feels enjoyable anymore.”
- “I just need to get through the next few months.”
Over time, these thoughts can reinforce withdrawal, inactivity, and feelings of helplessness. Cognitive Behavioral Therapy (CBT) research suggests that identifying and challenging unhelpful thought patterns can be an effective part of treating seasonal depression. In a randomized controlled trial, Rohan et al. (2007) found that both CBT specifically adapted for SAD and light therapy significantly improved depressive symptoms compared with a control condition.
Environmental and Relational Influences
Although Alabama does not experience the same winter conditions as states farther north, seasonal changes can still affect daily routines. Shorter daylight hours may mean less time outdoors after work or school. Rainy or cloudy weather can make it harder to maintain outdoor activities. Families may experience increased responsibilities during the holiday season, while others may struggle with loneliness, grief, financial stress, or difficult family relationships.
These circumstances do not automatically cause Seasonal Affective Disorder, but they can contribute to emotional strain and make existing symptoms more difficult to manage. Research also indicates that SAD is associated with geographic latitude, with higher prevalence generally observed in populations living farther from the equator (Kim et al., 2025). However, living in a southern state does not eliminate the possibility of experiencing seasonal depression. The important thing to remember is that your experience does not have to match someone else’s for it to deserve attention.
Individual Emotional Patterns May Influence Seasonal Depression
Another factor that may influence how someone experiences seasonal depression is their individual emotional temperament. We all respond to stress, change, and our environment differently, and research suggests these differences may influence our vulnerability to seasonal mood changes. A 2024 study published in the Journal of Affective Disorders examined 846 young adults and found that individuals with anxious and cyclothymic temperaments were more likely to experience seasonal difficulties. In contrast, those with hyperthymic temperaments appeared less susceptible (Iorio et al., 2024).
What does this mean in everyday life? Someone who already experiences heightened anxiety or noticeable shifts in mood may find that changes in daylight, sleep, and daily routines have a greater emotional impact. This does not mean certain personality types are destined to experience seasonal depression. Rather, it highlights the importance of understanding your individual emotional patterns and recognizing the factors that may make certain seasons more challenging.
Working with a counselor can help you identify these patterns, develop healthier coping strategies, and better understand what you need to feel supported throughout the year. The important thing to remember is that your experience does not have to match someone else’s for it to deserve attention. Seasonal depression is influenced by a combination of factors, and understanding your own experience is an important step toward finding the right support.
Practical Ways to Manage Seasonal Affective Disorder
Managing seasonal depression often involves a combination of small daily changes, emotional support, and professional treatment when necessary. You do not have to completely change your lifestyle to begin feeling better. Consistent, manageable steps can make a meaningful difference. Here are several strategies to consider.
Prioritize Natural Light
Because daylight plays an important role in regulating the body’s internal clock, finding opportunities for natural light can be helpful. Consider:
- Opening curtains and blinds during the day.
- Spending 15–30 minutes outdoors when weather permits.
- Taking a morning walk before starting work.
- Sitting near a window when possible.
- Scheduling outdoor activities during daylight hours.
Create a Routine That Supports Your Mental Health
When motivation decreases, routines can provide structure and stability. Rather than waiting until you feel motivated, try establishing a few simple daily habits. For example:
- Wake up at approximately the same time each morning.
- Eat regular meals.
- Schedule movement or physical activity.
- Maintain a consistent bedtime.
- Set realistic goals for work and household responsibilities.
- Include one enjoyable activity in your daily schedule.
You do not have to accomplish everything on your list. Start with one or two manageable habits and build from there.
Incorporate Movement, Balanced Nutrition, and Enjoyable Activities
During the fall and winter months, it can become easier to spend more time indoors, move less, and fall out of routines that typically support your well-being. Although lifestyle changes are not a proven replacement for professional treatment, research suggests that these areas deserve consideration when developing a plan to manage seasonal depression.
Rothenberg et al. (2024) reviewed studies examining the potential effects of exercise, dietary interventions, outdoor activities, sleep-related strategies, and music therapy on SAD symptoms. While the researchers found improvements in depression scores across the studies, they also noted significant limitations in the available evidence. More research is needed to determine how effective these interventions are. In the meantime, consider incorporating manageable activities into your routine:
- Move your body: Take a walk, stretch, attend a fitness class, or engage in another physical activity you enjoy.
- Maintain balanced meals: Try to eat regular meals that provide the nutrients and energy your body needs throughout the day.
- Make time for music: Listen to music you enjoy, explore a new playlist, or incorporate music into activities that help you relax.
- Spend time outside: When Alabama weather cooperates, take advantage of daylight by walking around your neighborhood, sitting outside, or enjoying time in nature.
- Protect your sleep: Establish a consistent bedtime and wake-up schedule and create a nighttime routine to help you wind down.
You do not have to do all of these things at once. Start with activities that feel realistic and enjoyable rather than creating another list of expectations for yourself. The goal is to build habits that support your overall well-being, not to place additional pressure on yourself to overcome depression through lifestyle changes alone.
Stay Connected to Other People
Social withdrawal is a common symptom of winter-pattern SAD. Unfortunately, isolating yourself can sometimes reinforce feelings of sadness and disconnection. Connection does not have to mean attending large gatherings or maintaining an active social calendar. It might look like:
- Calling a trusted friend.
- Having coffee with a family member.
- Taking a walk with someone you enjoy spending time with.
- Attending a community event.
- Scheduling a regular check-in with someone you trust.
Garrett Counseling’s Counselor Mae emphasizes the importance of communicating your emotional needs rather than withdrawing from the people who care about you. She encourages individuals to remember that asking for understanding and connection does not mean they have to explain everything they are feeling or have all the answers. As Counselor Mae shares, “When you’re having a difficult time emotionally, you don’t have to disappear from the people who care about you. It’s okay to communicate that you may not have the energy to socialize or do everything you normally would. You can simply say, ‘I’ve been having a harder time emotionally lately. I may not feel up to doing everything, but I would still appreciate staying connected.’ Being honest about what you need allows others to support you while giving yourself the space and grace to work through what you’re experiencing.” This is especially important when navigating seasonal depression. Maintaining connection doesn’t mean saying yes to every invitation or pushing yourself beyond your limits. Sometimes, it simply means letting someone know you could use a little understanding, patience, or companionship.
Pay Attention to Your Emotional Patterns
Self-awareness can help you recognize seasonal changes before they become overwhelming. Consider keeping a brief mood journal. Record your mood, sleep, energy, activities, and stress levels each day. You might ask yourself:
- When do I typically begin noticing changes in my mood?
- Do I feel more tired or withdrawn during certain months?
- What activities tend to improve my mood?
- Am I avoiding people or responsibilities more than usual?
- What thoughts tend to show up when I feel overwhelmed?
- What kind of support would make this season easier?
Looking at these patterns over time may help you identify when symptoms begin and determine which coping strategies are most helpful. It can also give a therapist or healthcare provider useful information when discussing treatment options.
Set Realistic Boundaries
Seasonal depression can make everyday responsibilities feel more demanding. During these periods, it may be necessary to reconsider how much time and energy you are giving to work, relationships, family obligations, and social activities. Setting boundaries does not mean shutting people out. It means recognizing your current capacity and communicating honestly. For example:
- “I would love to see you, but I need a quieter evening tonight.”
- “I am trying to prioritize my mental health, so I may need to limit some commitments.”
- “I cannot take on anything additional right now.”
- “I want to participate, but I may need to leave earlier than usual.”
Healthy boundaries allow you to care for yourself while maintaining meaningful relationships. Garrett Counseling’s Counselor Samantha LPC emphasizes the importance of giving yourself permission to slow down, recognize your needs, and lean on others for support during difficult seasons. “Although it may feel as if autumn steals the energy from the air and winter brings a heaviness that slows the soul, remember that just as the earth rests beneath the frost to prepare for spring, you are allowed to slow down, too. Reaching out to loved ones can be the first spark that begins to melt the cold,” shares Sam. This perspective is especially meaningful when navigating seasonal depression. Rather than expecting yourself to fix everything at once, give yourself permission to take things one step at a time. Focus on small, manageable actions that support your emotional well-being, and remember that reaching out for connection is a sign of strength, not weakness.
Challenge the Pressure to Feel Happy
The holiday season and the beginning of a new year often come with expectations to feel joyful, productive, and connected. For someone experiencing seasonal depression, these expectations can create additional pressure. You may feel guilty for not enjoying activities that everyone else seems excited about. You may compare your energy or emotional state to other people’s experiences.
Try reminding yourself that you do not have to feel happy simply because it is a particular time of year. You can acknowledge that a season is difficult while still finding small moments of enjoyment, connection, and meaning. The goal is not to force yourself into a positive mindset. It is to give yourself permission to experience difficult emotions while continuing to take steps toward feeling better.
When to Seek Professional Help
It can be difficult to determine when seasonal changes in mood have become something that requires professional attention. However, you do not have to wait until symptoms become severe before reaching out for help. Consider speaking with a mental health professional if:
- Feelings of sadness or hopelessness persist for two weeks or longer.
- You are withdrawing from friends, family, or activities you previously enjoyed.
- Changes in sleep or appetite are interfering with daily life.
- You are having difficulty concentrating or completing responsibilities.
- You feel emotionally overwhelmed more frequently.
- Seasonal symptoms return each year and become increasingly difficult to manage.
- Your symptoms are affecting your relationships, work, or overall quality of life.
Therapy can provide a supportive environment to understand what you are experiencing and develop strategies that fit your individual needs. Cognitive Behavioral Therapy adapted for Seasonal Affective Disorder (CBT-SAD) is one treatment option. Research has found that CBT-SAD can reduce depressive symptoms, with benefits that may continue beyond the immediate treatment period (Rohan et al., 2007). Other treatment options may include light therapy, medication, or a combination of approaches. A healthcare provider can help determine which options are appropriate for your situation. Vitamin D supplementation has also been studied, although research findings regarding its effectiveness for treating SAD remain mixed (NIMH, n.d.).
At Garrett Counseling, we believe seeking support is an important part of caring for your mental health. Our counselors work with children, teens, adults, couples, and families experiencing a variety of mental health concerns, including depression, anxiety, stress, and life transitions. With locations throughout Alabama, including Huntsville, Albertville, Cullman, Jacksonville, Jasper, and Leeds, Garrett Counseling provides opportunities to connect with a counselor who can help you navigate difficult seasons of life.
You do not have to manage everything on your own, and you do not have to wait until things become unbearable to seek support. If you are experiencing thoughts of suicide or are concerned about your immediate safety, call or text 988 for the Suicide & Crisis Lifeline. If you are in immediate danger, call 911.
References:
Iorio, C., Barlattani, T., Pacitti, F., Iorio, P., & Pompili, A. (2024). The role of affective temperaments as a factor of vulnerability to seasonal affective disorder. Journal of Affective Disorders, 364, 96–103. https://doi.org/10.1016/j.jad.2024.08.049
Kim, K., Kim, J., Jung, S., Kim, H.-W., Kim, H.-S., Son, E., Ko, D. S., Yoon, S., Kim, B. S., Kim, W. K., Lim, C., Kim, K., Lee, D., & Kim, Y. H. (2025). Global prevalence of seasonal affective disorder by latitude: A systematic review and meta-analysis. Journal of Affective Disorders, 390, 119807. https://doi.org/10.1016/j.jad.2025.119807
National Institute of Mental Health. (n.d.). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Rothenberg, M., Nussbaumer-Streit, B., Pjrek, E., & Winkler, D. (2024). Lifestyle modification as intervention for seasonal affective disorder: A systematic review. Journal of Psychiatric Research, 174, 209–219. https://doi.org/10.1016/j.jpsychires.2024.03.053
Rohan, K. J., Roecklein, K. A., Lindsey, K. T., Johnson, L. G., Lippy, R. D., Lacy, T. J., & Barton, F. B. (2007). A randomized controlled trial of cognitive-behavioral therapy, light therapy, and their combination for seasonal affective disorder. Journal of Consulting and Clinical Psychology, 75(3), 489–500. https://doi.org/10.1037/0022-006X.75.3.489