As the weather cools in New York, the days grow shorter and sunlight becomes more scarce, many people begin to notice changes in their mood. Reduced sunlight can disrupt our body’s internal clock, lower serotonin levels, and affect our overall sense of well-being. For some, late fall and winter months bring excitement and anticipation of snowy days, wood-burning fires, and the holidays. For others, this time of year can feel heavy, leaving them wondering if what they are experiencing is temporary sadness or something more, like depression or seasonal affective disorder (SAD).
Understanding Sadness vs. Depression
Sadness is a natural emotion that usually has a clear cause, such as grief, stress, or a disappointing event, and tends to pass with time. These feelings often come in waves, beginning, peaking, and eventually fading. These emotional waves, like the weather, ebb and flow and are typically temporary. Depression, on the other hand, feels more unrelenting and can impact many parts of your life.
Some key signs that point to depression or SAD include:
• Persistent feelings of sadness or hopelessness.
• Loss of interest in activities that used to bring you joy.
• Changes in sleep patterns—sleeping too much or too little.
• Fatigue or lack of energy, even after rest.
• Difficulty concentrating.
• Changes in appetite or weight.
• Feeling irritable or overwhelmed for no apparent reason.
Seasonal affective disorder is a common form of depression that often occurs in the fall and winter months due to reduced sunlight. It includes the symptoms above but is tied specifically to seasonal changes and generally improves in the spring and summer months as the days get longer and the weather changes. If you are noticing that you are having some of these symptoms, there are steps you can take to try to improve your mood:
Behavioral Activation - Depression can make you feel like withdrawing from life, but small, intentional actions can make a big difference. I know that when you are feeling low, taking even the smallest steps can feel overwhelming. It’s not that you don’t want to take those steps, it’s likely that your energy and motivation feel stuck. Starting small, even with something as simple as making your bed or taking a brief walk, can begin to shift your momentum and gradually restore energy and motivation to do more..
Seek Connection - Spending time with friends or family can be a significant mood booster. If that’s not possible, consider joining a group or participating in community activities. In today’s hyper-connected world, many of us have hundreds of social media "friends" but still feel deeply isolated. Working from home and spending an excessive time on technology often ampify this sense of disconnection as online interactions can lack the depth and warmth of face-to-face interactions. Investing time in cultivating meaningful connections, even just a few, can profoundly improve your well-being.
Give to Others - Volunteering or helping someone in need can shift your focus outward and lift your mood. It doesn’t have to be a big gesture. Sending a thoughtful text or donating a small amount to a cause you care about can make an impact. However, if you do have the time, volunteering in person has a lot of benefits, especially getting up and out of your regular routine. If you are looking for some ideas, there are plenty available around the holidays in NYC and Westchester.
Practice Self-Compassion - Acknowledge that it’s okay to feel what you are feeling. This time of year is challenging for many, and showing yourself kindness can go a long way. I often recommend Tara Brach’s RAIN Technique as an easy-to-remember way to practice self-awareness and self-compassion. For example, you might Recognize that you are feeling sad, Allow the sadness to exist without judgment, Investigate what might be contributing to it and whether or not it is temporary or something you have been feeling a lot lately, and Nurture yourself with kind thoughts or gentle grounding practices.
Light Therapy - For those experiencing SAD, light therapy can be particularly helpful. This treatment involves using a special light box that mimics natural sunlight, helping to regulate your body’s internal clock and boost serotonin levels. When choosing a light box, it’s important to look for one that is specifically designed for treating SAD. While many find relief with consistent use, it’s always best to consult your healthcare provider to determine if light therapy is suitable for you. They can help tailor the approach to your needs and recommend trusted products.
When to Get Help
If you have been feeling low for more than two weeks, or if your symptoms are interfering with your ability to work, maintain relationships, or care for yourself, it may be time to seek professional support. Therapy can provide a safe space to explore what’s going on and develop a plan that works for you.
If you’re unsure whether your feelings are just seasonal sadness or something more, I am here to help. We can work together to create a plan that helps you feel more like yourself. Schedule an appointment to get started. You don’t have to navigate this alone.
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