When the Seasons Shift: Understanding and Adjusting to Seasonal Affective Disorder
By Andrea Lahana
As the days grow shorter and the air turns colder, many people notice subtle (or not-so-subtle) changes in mood, energy, and motivation. While it’s common to feel a bit slower in the winter, some experience a deeper dip known as Seasonal Affective Disorder (SAD), a form of depression that follows a predictable seasonal pattern (American Psychiatric Association, 2022).
At Elliant Counseling Services, we often talk about embracing the courage to change, and seasonal change is one of the most natural yet challenging transitions for the body and mind. Understanding how to adjust to these shifts can bring greater compassion, stability, and self-connection through the darker months.
What SAD Can Feel Like
SAD typically begins in late fall or early winter and lifts as spring returns. Common symptoms include:
Feeling persistently low, heavy, or unmotivated
Sleeping more than usual or struggling to wake up
Changes in appetite, especially cravings for carbohydrates
Feeling withdrawn or disconnected from others
Difficulty concentrating or completing tasks
Research indicates that SAD is linked to light exposure and circadian rhythm disruptions that affect serotonin and melatonin balance (Melrose, 2015; Partonen & Pandi-Perumal, 2010). Reduced daylight can shift our internal clock and lower energy availability. But beyond biology, the seasonal shift often brings an emotional dimension, surfacing feelings of loss, fatigue, and introspection that mirror the natural rhythm of slowing down.
The Human Side of Adjustment
Adjustment doesn’t mean “pushing through.” It means realigning our expectations, habits, and self-care practices to match the new season.
Common Ways People Adjust
Slowing down:
The body may crave more rest. Instead of labeling this as laziness, it can be seen as the nervous system asking for recalibration and reflection.
Shifting routines:
You may naturally move workouts or outdoor time to earlier in the day when light is strongest. Even brief morning sunlight can reset circadian rhythms (Roecklein & Rohan, 2005).
Redefining productivity:
Winter often invites a slower pace and deeper focus. You’re not less productive, you’re adapting to a cyclical rhythm.
Creating rituals of light and warmth:
Candles, cozy blankets, tea, or gentle morning music can become grounding rituals that signal comfort and safety to the body.
Building connection intentionally:
When social energy dips, connection may look like a quiet dinner with a friend rather than a busy night out.
Adjustment is not about perfection, it’s about partnership with the season.
How Trauma and the Seasons Intersect
For many, the darker months bring up more than just fatigue. They can awaken deeper emotional layers. Research shows that individuals with a history of trauma or chronic stress often experience stronger seasonal mood changes (Van Tienoven et al., 2021).
When light decreases, the nervous system may become more reactive, triggering protective responses such as withdrawal, numbness, or hypervigilance. In trauma-informed language, the body “remembers” what darkness, isolation, or unpredictability once meant. The winter months can therefore feel like both an external and internal contraction.
Adjustment here involves recognizing those signals such as, “I’m overwhelmed,” “I’m shutting down,” “I feel unsafe”, and responding with care instead of criticism. Gentle grounding practices (slow breathing, feeling feet on the ground, light stretching, or mindful touch) can help re-signal safety to the body (Ogden, Minton, & Pain, 2006).
A Trauma-Informed Approach to Seasonal Adjustment
At ECS, we approach seasonal adjustment through curiosity, compassion, and embodiment. Here are trauma-sensitive ways to care for yourself during darker months:
Start your morning with light.
Step outside or sit near a window within 30 minutes of waking. Even a few minutes of daylight exposure supports energy regulation and circadian balance (Lam & Levitan, 2000).
Anchor your day.
Create small rituals. Morning tea, journaling, lighting a candle at dusk. Help your body anticipate structure and safety.
Honor your energy.
Notice fluctuations in motivation or focus. Schedule demanding tasks when you feel most alert, and rest without guilt when your body asks for it.
Move gently and consistently.
Research suggests regular, moderate physical activity can reduce depressive symptoms and improve sleep quality during winter months (Roecklein & Rohan, 2005). Choose movement that feels nourishing, not punishing like yoga, stretching, or a walk outside.
Stay connected.
Social connection is a protective factor against seasonal and trauma-related depressive symptoms (Young, 2007). If you notice isolation creeping in, reach out, even brief conversations or shared meals can restore warmth and belonging.
Practice self-compassion.
When your inner critic says, “I should be doing more,” try responding with, “I’m doing my best in this season and that’s enough.” This reframe interrupts shame-based cycles that often amplify seasonal distress (Gilbert, 2010).
Embracing Change, With Courage
The rhythm of the seasons reminds us that life moves in cycles of light and dark, growth and rest, expansion and retreat. Seasonal Affective Disorder can be difficult, but it also offers a powerful invitation: to slow down, reconnect with ourselves, and learn gentleness as an act of strength.
If this season feels especially heavy or you’re struggling to adjust, our team at Elliant Counseling Services is here to help. We specialize in holistic, trauma-informed care that integrates mind, body, and spirit, supporting you as you navigate life’s natural transitions with courage and compassion.
Embrace the courage to change and contact Elliant Counseling Services to schedule a free confidential consultation today!
References
American Psychiatric Association. (2022). Diagnostic and Statistical Manual of Mental Disorders (5th ed., text rev.).
Gilbert, P. (2010). Compassion Focused Therapy: Distinctive Features. Routledge.
Lam, R. W., & Levitan, R. D. (2000). Pathophysiology of seasonal affective disorder: A review. Journal of Psychiatry & Neuroscience, 25(5), 469–480.
Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015, 178564.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton.
Partonen, T., & Pandi-Perumal, S. R. (2010). Seasonal Affective Disorder: Practice and Research. Oxford University Press.
Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Depression and Anxiety, 21(1), 1–8.
Van Tienoven, T. P., et al. (2021). Childhood trauma and seasonal affective disorder: The mediating role of sleep disturbance and rumination. Journal of Affective Disorders, 292, 457–465.
Young, M. A. (2007). The role of social rhythms in SAD. Psychiatric Clinics of North America, 30(4), 765–776.