When the days get shorter and colder, many of us start to feel a shift, lower energy, more irritability, less motivation, sleeping more, or generally not feeling like yourself. Some people call it the “winter blues,” but for others these changes can turn into Seasonal Affective Disorder (SAD), a form of depression that shows up during the fall and winter months. Recognizing early signs, both in yourself and those you care about, can make a meaningful difference. 

Common signs of Seasonal Depression: 

• Feeling down or hopeless 

• Sleeping more but feeling tired 

• Losing interest in activities you enjoy 

• Craving carbohydrates 

• Trouble focusing 

• Struggling with motivation 

If these symptoms persist or interfere with daily life, it may be time to seek additional support. 

Small daily shifts that can make a big difference 

The good news? Small changes can have a big impact. Try these simple strategies: 

• Let in the light: Open blinds, crack a window for fresh air, or choose brighter spaces in your home. Even the type of light matters, yellow vs. white light can affect mood. 

• Get outside: A quick walk or sitting near a sunny window can boost your mood. 

• Create gentle routines: Consistent wake-up times, shared meals, or a quick morning check-in can bring stability. 

• Stay connected: You don’t need big plans; movie nights, baking together, puzzles, or even five minutes of conversation can help. 

• Celebrate small wins: Washing your face, taking a shower, or changing into clean clothes counts. Set tiny goals like one load of laundry or a five-minute walk. 

For families with kids 

During the shorter winter days, getting outside while the sun is still out can make a big difference in boosting mood and easing symptoms of SAD, for both kids and adults. Even a short time in natural light helps regulate energy and improve overall well-being.  

Two simple activities can make this outdoor time feel fun and intentional:  

1. An “I Spy” walk, where you and your family explore your neighborhood or a nearby park while searching for interesting pieces of nature. Take turns choosing items to find and guessing what each other spots.
2.   A scavenger hunt that has kids looking for things like something tiny, something round, or something green 

Engaging in outdoor activities makes it easier to get outside before daylight fades, giving your family a chance to enjoy winter’s limited sunlight while encouraging movement, curiosity, and connection 

Be kind to yourself 

Seasonal depression isn’t a personal failing; it’s a real response to changes in light and the body’s natural rhythms. Simple reminders to take things slowly, celebrate small steps, and lean on support can make a big difference. 

If symptoms worsen or don’t improve, please reach out for help. Changes in mood during winter can affect how a person thinks and feels. 

Winter blues are common, and there are ways to feel better. While we can’t control the season, we can support ourselves and each other. Small steps, small moments, and small connections add up and can make your home feel brighter during the darker months. 

Get support when you need it 

If you're in Arizona, Pennsylvania, or Washington, Connections is available to provide services tailored to your needs, ensuring individuals have access to the support they deserve in their time of crisis. Connections walk-in services are available at:   

• Connections Phoenix: Located at 1201 South Ave, Unit 150, Phoenix, Arizona 

• Connections Tucson: Located at 2802 East District Street, Tucson, Arizona 

• Connections Emergency Behavioral Health Crisis Walk-in Center: Located at 1100 S. Cameron Street, Harrisburg, Pennsylvania 

• Connections Kirkland: Located at 11410 NE 122nd Way, Kirkland, Washington 

 
Not near a Connections center? Explore National Resources here. 

If you are struggling or you need immediate guidance, you can also call or text 988, the national crisis helpline. Trained counselors are available 24/7 to provide free, confidential support and connect you to local resources. Visit 988helpline.org to learn more.    

Sources: 

Seasonal affective disorder (SAD) - Symptoms & causes - Mayo Clinic 

Psychiatry.org - Seasonal Affective Disorder (SAD)