Seasonal Depression: What It Is & How to Cope

The days are getting shorter. The air is turning crisp. Your iced coffee habit is slowly giving way to hot tea and oversized sweaters. Pumpkin everything is back. Fall is rolling in, and with it comes a strange mix of excitement—and dread.

Because while fall is full of cozy vibes, apple picking, and cute boots, it also marks the start of something heavier: seasonal depression. If you’re already sensing that your energy is dipping or your motivation is pulling a disappearing act, you’re not alone. And you’re not overreacting.

At Birchwood Therapeutic Services, we see this every year. Right around September, the fog starts rolling in—not just outside, but inside too. Clients in Fargo, Grand Forks, and Breckenridge start to notice the shift before the snow even hits. The good news? Seasonal depression (also known as Seasonal Affective Disorder, or SAD) is real, common, and most importantly—treatable.

Let’s walk through what it is, why it happens, and how to feel more like yourself again before winter steals your spark.

What Is Seasonal Depression?

Seasonal Affective Disorder (SAD) is a form of depression that occurs during specific times of the year—most commonly in fall and winter. It’s not just “feeling down” or “not loving winter.” It’s an actual mental health condition triggered by seasonal changes—especially changes in light exposure.

When daylight hours shrink, your brain chemistry shifts. Your circadian rhythm (that internal body clock that tells you when to sleep, wake, and feel hungry) gets thrown off. Your serotonin (feel-good chemical) drops. Your melatonin (sleep hormone) increases. Your motivation? That might vanish right along with the sun.

Common Symptoms of SAD

SAD can sneak in quietly or show up like an emotional blizzard. Either way, here’s what to watch for:

• Fatigue that won’t quit—even after a full night’s sleep

• Difficulty getting out of bed (no matter how many alarms you set)

• Strong cravings for carbs, sweets, or anything that lives in the pantry

• Loss of interest in hobbies or social plans

• Trouble focusing (even Netflix feels like a big ask)

• Feeling hopeless, irritable, or emotionally numb

• Withdrawing from people or avoiding routines

• Increased sleep (or insomnia)

• Feelings of guilt, worthlessness, or being “off”

  
  

It’s not about “being lazy” or “not trying hard enough.” Your brain is responding to biology, and your body is trying to adapt to darker days.

Why It Happens—A Bit of Science Without the Snooze

Let’s geek out just a little:

• Less sunlight messes with your internal clock. This disrupts your sleep and mood cycles.

• Lower serotonin levels (thanks, shorter days) make you more vulnerable to depression.

• Higher melatonin levels increase sleepiness and reduce energy.

• Vitamin D deficiency, common in northern states during colder months, can also worsen symptoms.

  
  

Translation? Your brain is solar-powered. And when the sun peaces out early, so does your ability to regulate mood and energy naturally.

Why It’s So Common in the Midwest

If SAD had a fan club, the Upper Midwest would be its president. Between October and April, we’re lucky to see the sun after 5 p.m. Add freezing temps, icy sidewalks, and weeks where the only social interaction is waving at your neighbor through a frosty car window—and seasonal depression has everything it needs to move in and make itself at home.

And let’s be honest: Midwest culture is full of “tough it out” energy. We don’t complain. We don’t take time off. We throw on another layer and pretend everything’s fine.

But seasonal depression doesn’t care how thick your coat is. You can’t out-boot it. You have to outsmart it.

Who’s Most at Risk?

SAD doesn’t discriminate—but certain groups are more prone:

• People who live far from the equator

• Those with a family or personal history of depression

• Women (estrogen + serotonin imbalance can play a role)

• Young adults

• Shift workers or those who don’t get outside during daylight hours

• Anyone with a Vitamin D deficiency

  
  

If you’ve noticed you consistently feel worse as the seasons change, that pattern matters. You don’t need to “hit a low” before taking action.

SAD vs. Year-Round Depression

Let’s clear this up, because it matters:

Seasonal Affective Disorder (SAD):

• Tied to seasons, especially fall and winter

• Includes symptoms like fatigue, oversleeping, and carb cravings

• Predictable annual pattern

• Usually lifts in spring or summer

  
  

Major Depressive Disorder (MDD):

• Not seasonal—can occur any time

• May include persistent sadness, lack of motivation, and emotional pain

• Often more chronic and less cyclical

  
  

You can have both. But recognizing when symptoms are seasonal helps you plan ahead and treat them effectively.

How Therapy Helps (and No, It’s Not Just About Feelings)

Here’s where we come in.

At Birchwood, we don’t just hand you a box of tissues and ask about your childhood. We use behavioral therapy and mental health counseling to help you build tools you can actually use when life gets heavy.

In therapy, we can:

• Help you spot seasonal patterns before they spiral

• Work with your thoughts (not against them)

• Introduce routines that support mental wellness

• Reduce guilt around needing rest and boundaries

• Break the freeze-avoid-collapse-repeat cycle

• Build accountability and self-compassion that actually sticks

  
  

Think of it as winterizing your mental health before the freeze hits.

Real Talk: You’re Not Lazy, You’re Seasonal

Repeat after us: fatigue isn’t failure. Rest isn’t weakness. Craving a nap and a cinnamon roll at 2 p.m. doesn’t make you broken—it makes you human. And if your mood tanks every September? That’s information, not shame.

Let’s stop waiting until we hit emotional rock bottom to ask for help. Fall is the perfect time to check in before things get heavy. Like snow. On your soul.

What You Can Do (Starting Now)

Here are some therapist-approved strategies you can start today:

1. Light Therapy

Invest in a 10,000-lux light box. Use it first thing in the morning to help reset your circadian rhythm and boost serotonin.

2. Get Outside—Even Briefly

Natural light—even when it’s cloudy—is better than nothing. A 10-minute walk or standing on the porch can help.

3. Move Your Body

You don’t have to do HIIT. Stretch. Walk. Dance in your kitchen. Movement releases mood-boosting chemicals and breaks the “freeze.”

4. Stick to a Routine

Wake up and go to bed at consistent times. Eat meals regularly. Shower. Yes, that counts.

5. Limit Sugar and Caffeine

They can make energy highs and crashes worse. Aim for balance—not perfection.

6. Talk to a Therapist

Therapy helps you stay ahead of the downward spiral. Even one session can bring clarity.

7. Check Your Vitamin D

Ask your doctor about supplementing if you’re low. It matters—especially up north.

What Therapy at Birchwood Looks Like

We’re not intimidating. We’re not clipboard robots. We’re real people—trained professionals—here to walk with you through the season.

We offer:

• Behavioral therapy (for actionable strategies)

• Mental health counseling (for compassionate support)

• Trauma-informed care (because winter sadness isn’t always just about winter)

• Telehealth sessions (because snowstorms are real)

  
  

Therapy doesn’t mean something’s wrong with you. It means you’re taking care of yourself.

What If I’ve Tried Therapy Before?

Great. You’re ahead of the curve.

SAD often responds best to a combo of therapy, routines, light exposure, and sometimes medication. If something didn’t work last time, we’ll try something different. We’re not into one-size-fits-all. We’re into custom care for real people with real brains.

A Word on Medication

Sometimes SAD is intense enough that your brain needs a little extra help. Antidepressants aren’t a life sentence or a sign of failure. They’re one tool in the toolkit.

If you’re curious about meds, we’ll talk you through it without pressure. We can also coordinate care with your physician or provider.

When to Reach Out

Therapy is helpful any time—but especially if:

• You’ve felt low for more than two weeks

• You’re sleeping way more (or less) than usual

• You’re withdrawing from friends or routines

• You’re feeling hopeless, numb, or stuck

• You’ve had thoughts of harming yourself

  
  

You don’t have to wait until things get worse. You can get support now—and start feeling better faster.

Final Thoughts

Seasonal depression doesn’t make you weak. It doesn’t mean you’re not trying. It doesn’t mean you need to “tough it out.”

It means your brain and body are reacting to real, seasonal shifts. And that reaction deserves real care.

At Birchwood Therapeutic Services, we help people navigate the emotional side of fall and winter—before the snow, during the dark, and long before the thaw.

You don’t have to lose yourself every winter. You don’t have to dread the season. And you don’t have to wait for spring to feel light again.

Let’s get ahead of it—together.