When Summer Ends: Coping With Depression as the Seasons Change

For many people, the transition from summer to fall can be enjoyable. But for others, shorter days, less sunlight, changes in routine, and the approaching winter can bring increased sadness, fatigue, isolation, or loss of motivation. For those who experience seasonal affective disorder (SAD) or depression that tends to worsen during the fall and winter, these changes can have a significant impact on mental health. Research shows that seasonal depression is a real and treatable condition and taking steps early can help reduce its impact.

Prepare Before Symptoms Get Worse

If you've noticed a pattern of feeling depressed during the fall or winter in previous years, early fall is a good time to create a plan. Pay attention to your typical warning signs, such as sleeping more, withdrawing from others, losing interest in activities, or feeling increasingly hopeless.

Consider asking yourself:

What are my early signs of seasonal depression?

What helped me cope last year?

Who can I reach out to if I'm struggling?

What activities or routines do I want to maintain this fall and winter?

Cognitive behavioral therapy for seasonal affective disorder specifically helps people recognize seasonal patterns and develop strategies for managing them (Rohan et al., 2015).

Keep Your Routine and Stay Active

Summer often provides natural opportunities for activity and social connection. When fall arrives, it's easy for those activities to disappear.

Try to maintain structure by:

Keeping consistent sleep and wake times.

Scheduling enjoyable activities instead of waiting for motivation.

Continuing regular exercise or movement.

Making plans with friends and family.

Maintaining hobbies and activities that give you a sense of accomplishment or enjoyment.

Make Time for Daylight

Shorter days mean less exposure to natural light, which may contribute to seasonal mood changes. When possible, spend time outdoors during daylight hours. A morning walk, sitting outside with your coffee, or taking a short break outdoors can be simple ways to incorporate daylight and movement into your day.

Don't Let Winter Become Something to Dread

Sometimes, our thoughts about winter can contribute to how we experience it. Thoughts such as "I'm going to be depressed all winter" or "There will be nothing to do" can reinforce hopelessness and withdrawal. Instead, ask yourself: "What can I do to make this season meaningful and manageable?" Consider planning activities you can look forward to, such as a weekly dinner with friends, a new hobby, an exercise class, weekend outings, or cozy activities at home. The goal isn't to convince yourself that you love winter. It's to continue creating opportunities for connection, enjoyment, and purpose.

You Don't Have to Wait Until Spring



If you know that seasonal changes affect your mood, you don't have to wait until symptoms become overwhelming to seek help. Research suggests that CBT can be an effective treatment for seasonal depression, with benefits that may continue into subsequent winters (Rohan et al., 2016). If you experience persistent sadness, loss of interest, significant changes in sleep or appetite, difficulty functioning, or thoughts of suicide, consider reaching out to a mental health professional or healthcare provider.

You don't have to simply "get through" the winter. With preparation, support, and appropriate treatment, seasonal depression can be managed. At Lexington Counseling & Psychiatry, our team includes highly qualified therapists who are trained in treating varying mental health issues including depression and seasonal affective disorder. Call our office at 859.338.0466 to schedule an appointment with one of our providers for marital, individual, or family counseling. Our current offices are in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for 25 years! 

References

Rohan, K. J., Roecklein, K. A., Haigh, E. A. P., Mahon, J. N., & Evans, M. (2015). Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: Acute outcomes. American Journal of Psychiatry, 172(9), 862–869. https://doi.org/10.1176/appi.ajp.2015.14101293

Rohan, K. J., Mahon, J. N., Evans, M., & others. (2016). Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder. American Journal of Psychiatry, 173(3), 244–251.