As the days get shorter and the weather grows colder, many people find their mood shifting in ways they don’t fully expect. If you’ve been feeling more down, tired, or withdrawn during the winter months, you may be experiencing something called seasonal depression — and you’re not alone.

What is seasonal depression?

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at roughly the same time each year — most often in the fall and winter months, when daylight hours are shorter and many of us retreat indoors.

People with SAD typically experience depressive symptoms during specific seasons for at least two consecutive years, with more episodes in that season than at other times. Even if your symptoms are milder — the “winter blues” rather than full depressive disorder — it’s still worth paying attention to them. Seasonal depression can affect your everyday life: your energy, appetite, motivation, and relationships.

Why does it happen?

While experts are still studying why some people develop SAD and others don’t, several factors are thought to play a role:

• Less daylight: Shorter days mean less natural light exposure, which can affect your internal “clock” (circadian rhythm) and mood regulation.
• Changes in brain chemistry: Reduced sunlight may affect levels of serotonin (a “feel-good” neurotransmitter) and melatonin (which influences sleep).
• Increased winter isolation: Cold weather and limited outdoor time can reduce social interaction and physical activity, both of which support a positive mood.
• Pre-existing vulnerability: If you’ve had depression before, you may be more likely to develop a seasonal pattern.
  
  

Common signs and symptoms

Here are some things to watch for. If you experience several of these regularly during the same season, it may be time to speak with a healthcare provider.

• Feeling sad, “empty,” or hopeless for much of the day
• Loss of interest in things you usually enjoy
• Low energy, fatigue, or feeling slowed down
• Oversleeping or difficulty getting up in the morning
• Craving carbohydrates, weight gain, or drinking more to try to feel better
• Withdrawing from friends or family, wanting to “hibernate”
• Trouble concentrating or making decisions
  
  

Good news: You can take action

While seasonal depression can feel overwhelming, there are many ways to lighten the burden and regain control of your mood. Working with a compassionate, patient-centered practice like Amity Medical Group gives you the support and guidance you need. Here are some practical strategies to try now:

1. Increase your light exposure

• Try to get outside every day during daylight hours — even on cloudy days, natural light helps.
• Sit near windows and keep blinds open during the day.
• Consider light therapy: special light boxes designed to mimic sunlight can help reset your internal clock and improve mood.
  
  

2. Keep a consistent routine

• Maintain regular sleep and wake times — even on weekends.
• Eat balanced meals and avoid letting hunger or sugar crashes affect your mood.
• Schedule enjoyable or meaningful activities, even if you don't feel like it at first.
  
  

3. Stay active and connected

• Exercise helps boost mood by releasing endorphins and improving sleep quality.
• Social connection matters: plan phone calls, meet-ups, or group activities to stay engaged.
• Even short outdoor walks can make a noticeable difference in how you feel.
  
  

4. Monitor your thoughts and feelings

• Recognize when you’re falling into unhelpful thinking, such as “This always happens” or “I can’t do anything right now.” Try reframing your thoughts: “This is seasonal, it’s temporary, and I am taking steps to feel better.”
• Journaling or talking with a trusted friend or mental-health professional can help you spot patterns and manage emotions early.
  
  

5. Consider professional support

• If your mood changes are severe, persistent, or you’re having thoughts of self-harm, please reach out immediately for help.
• A provider can evaluate for SAD or other mood disorders and discuss therapy, medication, or other treatment options if appropriate.
• At Amity Medical Group, we offer comprehensive care — including adult and pediatric primary care, behavioral health services, and a caring team ready to support you.
  
  

Planning for future winters

Because seasonal depression often occurs in the same months each year, taking preventative steps early (before full symptoms hit) is key. Here’s how to prepare:

• Start thinking ahead about your winter routine: when you’ll get outdoors, what social plans you’ll keep, and how you’ll maintain light exposure.
• Make sure your environment supports your mood — maximize daylight in your home and consider adding daylight-mimicking bulbs.
• Talk with your healthcare provider about a “winter plan” each fall.
• Keep a mood journal to track patterns and identify what activities or habits help you feel better.
  
  

When to seek help

If one or more of the following apply, it’s time to reach out for professional support:

• Your mood is interfering with work, school, or relationships.
• You’re having persistent hopelessness or thoughts of harming yourself.
• You’ve noticed the pattern repeats each year and it’s getting harder to manage.
• You’re relying on alcohol or other substances to cope.
  
  

Why choose Amity Medical Group?

At Amity Medical Group, we believe in accessible healthcare for all — regardless of barriers, socioeconomic status, or health disparities. We are an independent adult and pediatric primary-care practice with multiple locations in the Charlotte area, offering integrated care including behavioral health and chronic-disease management. Whether you’re dealing with seasonal mood changes, need preventive check-ups, or want a provider who listens and collaborates with you, we’re here to help.