By Mónica Grijalva Ruiz, LCSW
Mental Harmony
This Sol del Valle article has been translated for English Readers.
The change in weather is indeed related to our quality of life. Every year, with the arrival of autumn and winter, many people experience more than just the simple cold in the air. It’s seasonal depression, also known as seasonal affective disorder (SAD). These feelings are much more than just being “in a bad mood” because of cloudy and cold weather. It is a real condition that affects mood, energy and overall well-being.
Seasonal depression is characterized by recurring emotions, and symptoms appear in the darkest months of the year and tend to disappear when spring returns. Among its most common symptoms are persistent sadness, loss of interest in pleasurable activities, extreme fatigue, difficulty concentrating and changes in sleep and appetite — often with cravings for carbohydrates and weight gain. Some people describe feeling like the “spark” of their life goes out.
Why does it happen?
Science has identified several factors behind this disorder. The reduction of sunlight during fall and winter months seems to play a crucial role. Natural light regulates our circadian rhythm, similar to a biological clock that synchronizes sleep, energy and mood. When there are fewer hours of light, this internal clock can become misaligned, altering the production of melatonin (the sleep hormone) and serotonin (a neurotransmitter associated with happiness and calm).
These changes may explain why in winter many people feel sleepy during the day, fatigued and more irritable. Additionally, genetic factors and a history of depression can increase the risk of developing SAD.
SAD is much more common than we think. It is estimated that 4-6% of the population of the Northern Hemisphere suffers from significant seasonal depression, while up to 20% experience a milder version known as the “winter blues.” It’s no coincidence that it’s more frequent in regions with long winters and short days. However, it can also occur in sunny climates, reminding us that it’s not simply a matter of geography but how each body responds to changes in light and temperature.
Beyond emotional symptoms, seasonal depression can deeply affect everyday life. It can reduce productivity at work, generate conflicts in relationships and decrease motivation for physical or social activities. For some people, this cycle repeats every year, causing frustration and even fear of winter’s arrival.
It is important to clarify that seasonal depression is not a sign of weakness or something that can be “overcome” with willpower. It is a biological and psychological imbalance that deserves to be treated with seriousness and compassion.
The good news is that effective treatments exist. One of the most commonly used is light therapy, which involves exposure to special lamps (known as “light boxes”) that mimic sunlight and help regulate the biological clock. Many people notice improvement within a few weeks of daily use.
Self-care strategies are also recommended: exposure to natural light and going for walks in the morning, even on cloudy days. Regular exercise improves mood and energy, as do consistent sleep routines: going to bed and waking up at the same time to support the circadian rhythm. Mental health support, such as cognitive-behavioral therapy, has also shown excellent results.
Talking openly about seasonal depression is crucial to reducing stigma. If you notice that every winter it becomes harder to get out of bed, your energy drops drastically or sadness becomes overwhelming, recognize that all of those feelings are valid and deserve space.
It’s also valuable to be attentive to those around us. Sometimes a loved one may be struggling in silence. An invitation to go outside for some sun, join community activities, a call to ask how they are doing or simply listening without judgment can make a difference.
Although seasonal depression can feel like an endless emotional winter, it’s important to remember it is treatable and symptoms usually ease with the return of light and warmer weather. Seeking support not only helps you get through the season, but also prepares you to fully enjoy the next one.
The light will return, both inside and out.