Seasonal Depression: Why we feel more down in autumn and how to care for our mental health

The days are getting colder, days grow shorter, and that warm summer energy slowly fades. Cozy evenings by candlelight and steaming cups of tea may sound comforting. Yet, for many, fall and winter bring something else too: a heavy feeling, a loss of motivation, a quiet sadness that’s hard to shake off.

This isn’t just “in your head.” It’s a real and common condition called seasonal depression, and it can deeply affect your mental health during the colder months. The good news? There are gentle, effective ways to lift your mood and care for your emotional wellbeing, starting with understanding what’s happening in your body and mind.

 

Understanding seasonal depression: Why we feel more down in fall and winter

Seasonal depression, often called the winter blues, is more than just feeling a bit gloomy. As daylight hours decrease, our body produces less serotonin (the happiness hormone) and more melatonin, which makes us feel sleepy and low on energy. This shift in our natural rhythm can lead to mood changes, lack of motivation, and even symptoms similar to other forms of depression.

This combination often leads to the winter blues: feeling tired, less social, and emotionally drained. In some people, it can develop into full seasonal depression, with symptoms similar to clinical depression, such as loss of interest, sadness, and changes in appetite or sleep.

According to the World Health Organization (WHO), depression in all its forms is one of the most common mental health conditions worldwide, and seasonal patterns are more common than many realize.

 

Recognizing the symptoms

Watch out for these common signs of seasonal depression:

• Persistent low mood or sadness
• Increased fatigue and need for sleep
• Difficulty concentrating or making decisions
• Cravings for carbohydrates or overeating
• Loss of interest in social activities or hobbies

If these feelings last for more than a few weeks, it’s important to take them seriously and consider getting support.

 

How to care for your mental health in winter

Small, intentional actions can have a big impact on your mood and wellbeing. Here’s how you can gently bring back balance and light during darker months:

☀️ Soak up the light

Try to spend time outside, even on cloudy days. Natural daylight helps regulate your biological rhythm and boosts your serotonin levels. If you can’t get enough sunlight, consider a light therapy lamp to mimic natural daylight at home.

 

🧘 Move your body, lift your mind

Exercise is one of the most effective natural antidepressants. A simple walk, a short yoga session, or dancing in your living room can trigger endorphins and improve your mental wellbeing.

 

🍲 Nourish yourself well

Eating foods rich in omega-3 fatty acids, whole grains, and vitamins supports both your physical and emotional health. A warm, balanced diet helps stabilize energy and mood throughout the day.

 

👫 Stay connected

When you feel low, isolation can make things worse. Try reaching out to friends or family, or plan small moments of connection: a coffee, a walk, a chat. Staying connected supports emotional resilience and reminds you that you’re not alone.

 

💬 Talk to a Psychologist

Sometimes, self-care isn’t enoughm, and that’s okay. If you notice your seasonal depression symptoms lasting more than a few weeks, reaching out to a psychologist can make a real difference. A professional can help you understand your emotions, guide you through coping techniques, and prevent burnout.

👉 You can book an appointment with a psychologist on Doctena to find support near you, online or in person.

 

Don’t wait for spring to feel better

Your mental health matters all year round. Seasonal depression doesn’t have to define your winter, with the right support and small changes, you can rediscover light and energy even in darker months.

If you’d like to go further, you might also enjoy our article on how to manage stress in your daily life , where we share simple ways to maintain calm and clarity. And if sleep plays a role in your mood (as it often does), don’t miss our guide on how good sleep supports your mental health

Because taking care of your emotional wellbeing today is the best investment for a healthier, happier tomorrow.