Seasonal Depression: 11 Simple Ways to Cope and Feel Better

Seasonal Depression: 11 Simple Ways to Cope and Feel Better

Fall is funny when it comes to seasonal depression. Even though I love pumpkin spice everything, cozy sweaters, and crisp fall vibes, I’m still over here fighting the urge to crawl into bed at 4:30 p.m. because it’s dark outside and my energy feels like it packed up and moved to Florida. I’m already on the struggle bus and it’s only August!

If you’ve ever felt this kind of heaviness too—the kind that creeps in as the days get shorter—you’re not alone. It’s not just you being “lazy” or “dramatic.” What you’re feeling could actually be seasonal depression (also called seasonal affective disorder, or SAD—and yes, how fitting that the acronym is literally sad).

I used to think it was just me being moody in the colder months. But it turns out, seasonal depression is real, and millions of people deal with it every year. According to the National Institute of Mental Health, it’s connected to less sunlight messing with your body’s internal clock, serotonin (the happy brain chemical), and melatonin (the sleep one).

Basically, fall rolls in, and our brains go:

“Surprise! You’re tired, cranky, and craving bread 24/7.”

So yes, you’re not making this up. And you’re not broken.

Seasonal Affective Disorder isn’t just “winter blues.” It’s a real condition with real symptoms.

It’s a clinical condition, and the symptoms can be a lot heavier than just feeling off during colder months.

According to the Mayo Clinic, here are some of the most common signs of seasonal depression:

Signs and Symptoms of Seasonal Affective Disorder (SAD)

Everyone’s experience with seasonal depression is a little different, but here are some of the most common signs:

• Feeling sad, heavy, or “blah” most of the day, almost every day
• Losing interest in things you normally enjoy
• Struggling with low energy or constant sluggishness
• Sleeping way more than usual (and still feeling tired)
• Craving carbs or sugar and sometimes overeating
• Trouble focusing or concentrating
• Feeling hopeless, guilty, or just “not yourself”
• In more serious cases, thoughts of not wanting to live (if this happens, please reach out for help—you don’t have to go through it alone).

Fall and Winter SAD (a.k.a. Winter Depression)

If your seasonal depression tends to hit hardest in the colder months, you might notice:

• Oversleeping (hello, 12-hour naps)
• Intense carb cravings (bread suddenly feels like your best friend)
• Gradual weight gain during the season
• Constant tiredness or that “drained” feeling no matter how much rest you get

What I Do to Cope With Seasonal Depression (a.k.a. How I Trick Myself Into Not Becoming a Hermit)

I’m not a doctor, but these are the things I personally do to make life feel better when seasonal affective disorder starts creeping in. Maybe they’ll help you too.

1. Admit it’s a thing.

Step one: stop gaslighting yourself. Seasonal sadness exists. If you wake up tired, craving carbs, and wondering why you want to cry at a Subaru commercial—it’s probably not because you’re lazy. It’s because your brain is reacting to the season.

2. Light becomes my BFF.

The second I get up, I fling open my blinds—even if it’s gloomy. I also turn on every light in the house like I’m trying to host a rave. Honestly, the brightness wakes me up. Some people swear by light therapy lamps… and studies show they can be 60–80% effective. (Anything that helps you not feel like a vampire is worth a try.)

3. Lean into the coziness.

Instead of fighting the hibernation vibes, I just embrace them. Candles, tea, fuzzy socks, and reading under a blanket? Yes, please. Think of it less like “ugh I’m stuck inside” and more like “I get to enjoy a cozy life inside right now.”

4. Move your body (but keep it realistic).

Do I want to do a hardcore workout when I feel drained? Absolutely not. But I’ll stretch, do some light yoga, or walk around the block. Even ten minutes helps. And honestly, I never regret it—even if I roll my eyes at myself while doing it.

5. Music + journaling = free therapy.

Certain songs instantly lift me up, so I’ll blast those instead of sad ballads (because why make it worse?). Journaling also helps me unload my brain. And no, it doesn’t have to be neat—half my pages look like messy scribbles, but it works.

6. Staying hydrated (instead of overdosing on coffee).

This one’s big for me. My first instinct is to drink more and more coffee to fight the fall tiredness, but honestly? It backfires. When I overdo the caffeine, I end up feeling more exhausted—thanks to dehydration or just a good old-fashioned caffeine crash. No amount of coffee helps at that point. So I try to sip water all day instead of chasing energy with another latte.

7. Cooking and baking.

Seasonal depression tries to steal joy, so I fight back by doing things that make time disappear. Cooking, baking, stirring up soup on the stove—it all feels grounding. Even better if your kitchen ends up smelling like cinnamon rolls.

8. Puzzles, hobbies, and random stuff that makes you happy.

I’ll throw a puzzle on the table, put on piano covers, and sip tea. But honestly, it could be anything. Knitting, trail walks, learning guitar, or even cleaning. The point is: do something that makes you lose track of time.

9. Stay connected (but ditch the doomscrolling).

Social media? Bye. Texting a friend or calling someone while I cook dinner? Much better. Isolation makes seasonal depression worse, but connection—even in tiny ways—makes it feel manageable.

10. Therapy—if you’re open to it.

I know, not everyone loves talking to a stranger about their problems, but for some people, therapy is a everything. A professional can give you tools to manage seasonal depression that your friends (or Google) can’t.

11. Patience.

This is the big one. It’s darker, it’s colder, and life feels heavier. Give yourself credit for simply getting through it. You don’t need to thrive every single day—sometimes surviving is enough.

A few more coping strategies, from the Canadian Mental Health Association…

Light therapy is one of the simplest ways to take the edge off SAD. Just 30 minutes a day in front of a light box—studies show it works for 60–80% of people. Honestly, by the time you’ve finished your morning coffee, you could already be feeling brighter. Win-win.

Medication is another option that works well for a lot of people. When I first started casually chatting with coworkers, I was shocked by how many admitted they were on something to keep their mood level. (Apparently, it’s a whole club—who knew?) I’m obviously not a doctor, but if you feel like you need an extra boost, it’s worth talking to yours.

Counselling is amazing. Therapists have a way of helping you see things from a different angle and teaching you healthier coping strategies. Everyone I know who’s gone to therapy has said it really helped them feel more in control of their life and how they feel.

Lastly, everyday habits—the small but mighty things: moving your body, eating food that actually fuels you, keeping a decent sleep routine, staying connected with people you care about, managing stress, and—most importantly—cutting yourself some slack /giving yourself some grace as you work towards balance in your life. Because sometimes it’s the little shifts that make the biggest impact.

Just A Gentle Reminder…

If you’re feeling low this season, don’t beat yourself up. You’re not failing at life because you’re tired, sad, or less productive. You’re just dealing with seasonal affective disorder—and that’s a real thing.

✨ The light will come back. The days will get longer. Your energy will return.

And until then? Light your candles, drink your tea, text your people, and for the love of all things cozy, give yourself some grace. Here are 115 Self Love and Compassion Affirmations to help ❤️