When the Cold Sets In: Understanding and Coping with Seasonal Depression

Alyssa Odle - Reporter

Photos by Alyssa Odle

As the days grow shorter and the air turns colder, many students notice a quiet change within themselves. It becomes harder to wake up in the morning, harder to focus, and harder to feel motivated for things that once came easily. It is not just you—and it is not just laziness. What you are feeling might be something known as seasonal depression, or Seasonal Affective Disorder (SAD).

Seasonal depression happens when shifts in daylight and temperature start to affect how your brain regulates mood, sleep, and energy. According to the Mayo Clinic, one of the biggest causes is the lack of sunlight during fall and winter. Less sunlight means less serotonin—the brain’s “feel-good” chemical—which can lead to feelings of sadness or low energy. The National Institute of Mental Health (NIMH) adds that the body also starts producing more melatonin, the hormone that makes you sleepy, while your internal clock or circadian rhythm gets thrown off. All of these changes combine to make you feel tired, unmotivated, or even hopeless.

It is easy to think you are the only one struggling, but you are not. Many people—especially teens and college students—notice their mood drop this time of year. Some describe it as “a fog” or “a heaviness that does not make sense.” Others say they just feel numb. The important thing to know is that these feelings are valid, and there are ways to help yourself through them.

Spending even a few minutes outside when the sun is out can make a big difference. Light helps reset your internal clock and boost serotonin naturally. Some people find comfort in using light therapy lamps, which mimic sunlight and can ease symptoms over time. Staying active—whether that is walking, stretching, or dancing in your room—also releases chemicals that improve your mood. Eating regular, balanced meals and keeping a consistent sleep schedule can help your body stay steady when the seasons are not.

Reaching out is just as important. Talk to someone you trust—a friend, teacher, or counselor. Sometimes, just saying out loud that you are struggling can lift some of the weight off your chest. Creative outlets like writing, painting, or listening to music can help you express what’s hard to put into words. And if the sadness or lack of energy starts to feel too heavy, remember that asking for professional help is a sign of strength, not weakness.

The cold months can feel long, but they are not forever. The light always comes back—literally and emotionally. Until then, give yourself grace. Rest when you need to, reach out when you can, and know that what you are feeling makes sense. You are not broken; you are human.