As the days grow shorter and sunlight fades, many people notice subtle shifts in their energy, motivation, and mood. For some, those changes are mild — a little more fatigue, a stronger pull toward cozy nights in. For others, the seasonal shift brings more significant challenges, including sadness, irritability, or loss of interest in things that normally bring joy.
These experiences are common — and they have a name: Seasonal Affective Disorder (SAD), sometimes called “seasonal depression.” It’s a form of depression that typically appears in late fall or winter when daylight hours decrease, and it’s closely linked to the way light interacts with our brain chemistry and body rhythms.
The Science of Sunlight and Mood
Sunlight isn’t just about warmth — it’s a biological signal. Exposure to natural light helps regulate our circadian rhythm, the internal clock that governs sleep, hormones, and mood. When daylight diminishes, our brains produce more melatonin (which promotes sleep) and less serotonin (which supports mood stability).
Additionally, sunlight triggers our skin to produce vitamin D, a nutrient that plays a crucial role in immune function, bone health, and emotional well-being. Low vitamin D levels have been linked to fatigue, low mood, and even higher rates of depression. It’s no wonder that as sunlight wanes, many people feel the difference both physically and emotionally.
Ways to Support Your Well-Being in the Darker Months
Even if we can’t change the seasons, there are meaningful ways to bring more light — literally and figuratively — into our lives.
- Get Outside When You Can
Aim for even 10–20 minutes of natural light daily, especially in the morning. Step outside during breaks or walk near a window. Natural daylight — even on overcast days — provides a powerful cue to your body’s internal rhythms. - Consider a Light Therapy Lamp
Light therapy boxes can mimic natural sunlight and help regulate mood and sleep cycles. Many people find them especially helpful when used for 20–30 minutes in the morning. (Consult with your therapist or healthcare provider to find one that’s safe and effective for you.) - Support Vitamin D Levels
Ask your healthcare provider about checking your vitamin D levels. If you’re low, supplements may help — but aim to pair this with light exposure when possible. Fatty fish, eggs, and fortified foods can also support intake. - Move and Breathe
Exercise, even gentle movement like stretching or walking, helps boost serotonin and endorphins. Combine movement with daylight when you can — a walk outside can double your benefit. - Stay Connected
Isolation often worsens low mood. Make a point to connect with friends, family, or a counselor. Sometimes, shared light — emotional connection — is just as vital as physical sunlight. - Practice Compassionate Awareness
If you notice your energy dipping, approach it with curiosity rather than criticism. Seasonal changes affect many people, and awareness is the first step toward care.
Finding Light Within
At Untethered Therapy, we understand how deeply seasonal changes can impact your mental health. Whether through talk therapy, mindfulness, or somatic approaches, our work focuses on helping you reconnect with balance — in your mind, your body, and your environment.
The sun may fade for a season, but light remains — within us, between us, and waiting to be nurtured again.
– by Chris Burd, LAPC