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:
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:
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:
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:
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