Listen… I used to think seasonal depression was just people being dramatic about the weather. Like sis, grab a blanket and some hot cocoa and keep it moving, right? Wrong. I learned the hard way that Seasonal Affective Disorder, better known as SAD, is very real, especially for women who are juggling work, family, relationships, healing journeys, and trying to keep their edges intact all at the same time.
SAD typically kicks in during the fall and winter months when sunlight is limited. Less sunlight means less serotonin (your happy hormone) and melatonin (your sleep regulator), which means your mood, energy, and motivation start dipping like your ex’s bank account. Suddenly you’re tired all the time, unmotivated, irritable, or just feeling off without understanding why.
If this sounds like you every time the clocks change and pumpkin spice season rolls in… sis, you’re not lazy. You’re not “falling off.” You might be experiencing seasonal depression. And there IS a way through it.
Here are four ways to fight back when SAD tries to dim your light:
1. Make Sunlight Your Daily Vitamin
Treat sunlight like your morning coffee, mandatory. Open those blinds as soon as you wake up. Step outside for at least 10 minutes, even if it’s cloudy. If your work schedule or location limits natural light, grab a sun lamp (also called a light therapy box). It mimics natural sunlight and can literally trick your brain into producing more serotonin. Technology for the win.
2. Move Your Body, Even If It’s Just a Wiggle
I’m not telling you to become a gym rat. We don’t need six-pack abs, we need six-second mood boosters. Dance around your living room. Go for a quick walk. Stretch while watching Netflix. Movement sparks endorphins, the body’s natural antidepressants. You don’t need discipline, you just need five minutes of motion.
3. Create a Cozy Routine That Feels Like a Hug
If you’re gonna be indoors more, make your space work for your spirit. Light a candle. Rotate your bedding to something soft and plush. Make tea at night instead of scrolling TikTok until your eyeballs hurt. Little rituals help regulate your mood. Your environment should soothe you, not drain you.
4. Stop Suffering in Silence, Talk to Someone
Therapy? Group chats with your girls? Voice notes to your cousin? YES. We are not meant to heal alone. If you notice yourself isolating more than usual, that’s your cue to reach out. You don’t have to have the perfect words, just say, “Hey, I’m not feeling like myself lately.” The people who love you will show up.
Seasonal depression doesn’t make you weak. It makes you human. But you don’t have to surrender to it. This winter, promise yourself this:
“I will not disappear just because the sun does.”
You are still light. And even on your dimmest days, I promise, you’re still glowing.
