When the Light Fades: Understanding and Coping with Seasonal Affective Disorder

As the days grow shorter and the air turns crisp, many people notice a subtle change within themselves. For some, it’s simply the natural slowing of autumn’s rhythm — a pull toward warmth, reflection, and rest. But for others, the shift in seasons brings something heavier: low mood, fatigue, irritability, and a loss of motivation. This experience is known as Seasonal Affective Disorder (SAD) — a form of depression that follows a seasonal pattern, most often appearing in fall and winter when daylight hours decrease.

The Science Behind the Seasonal Shift

Our bodies and minds are deeply attuned to light. Sunlight plays a key role in regulating our circadian rhythm — the internal clock that influences sleep, energy, appetite, and mood. Reduced sunlight in autumn and winter can disrupt this rhythm, leading to lower levels of serotonin (the brain chemical that stabilizes mood) and increased melatonin (which induces sleepiness). The result can feel like a kind of internal fog: slowed thinking, loss of interest, emotional heaviness, and difficulty getting going in the morning.

Recognizing the Signs

SAD is more than just “winter blues.” Symptoms can include:

• Persistent sadness or emptiness
• Loss of interest in things once enjoyed
• Fatigue or low energy
• Withdrawal from social connection

If these symptoms persist for more than two weeks or begin to interfere with daily life, it’s important to reach out for help.

Practical Ways to Support Yourself

While we can’t change the seasons, there are meaningful ways to nurture light within — both literally and emotionally:

1. Seek Natural Light
   Make an effort to spend time outdoors, even on cloudy days. Morning light is especially beneficial. Open blinds, sit near windows, or consider short walks during daylight hours.
2. Light Therapy (Phototherapy)
   A light therapy box mimics natural sunlight and can help regulate your internal clock. Many people find improvement in mood and energy within 1–2 weeks of consistent use.
3. Movement and Routine
   Gentle daily movement — walking, stretching, yoga — supports the release of endorphins and helps anchor your day. Establishing a steady routine provides a sense of stability when motivation feels low.
4. Stay Connected
   SAD can lead to withdrawal, but isolation often deepens the struggle. Reaching out to friends, attending community events, or joining a support group can bring warmth to cold seasons.
5. Therapy and Counselling
   Working with a therapist can make a profound difference. Counselling helps explore underlying emotions, identify coping patterns, and create personalized strategies for managing the season’s impact.
   Approaches like Cognitive Behavioural Therapy (CBT) have shown strong evidence in treating SAD, while somatic and emotion-focused therapies can help restore connection to the body and inner resilience.
6. Mind-Body Practices
   Activities such as journaling, mindfulness, or prayer can bring light to the inner landscape. These practices help you notice and care for your emotional state rather than getting lost in it.
7. Nourish Your Body
   Balanced meals rich in omega-3s, protein, and whole grains can stabilize energy. Some people benefit from vitamin D supplements during darker months — consult your healthcare provider for guidance.

Finding Light Again

If you recognize yourself in these words, know that you are not alone — and that the darkness of this season does not define you. The light you feel missing outside can be rekindled within through care, connection, and support.

Therapy offers a safe space to explore the emotions that surface during this time, and to build tools for resilience and renewal. 

Sometimes, it’s in the very midst of winter that the first glimmers of inner light begin to grow.