As the weather shifts from warm to cold, some embrace the crisp air, while others struggle to function under what feels like a lingering dark cloud. 

Mental health experts Jennifer Ochiagha, M.A., MHC-LP, and Chanell Smiley, LCSW, CCTP, CAMS, break down how seasonal changes affect mood and share strategies to cope.

Understanding Seasonal Affective Disorder

The National Institute of Mental Health describes seasonal affective disorder (SAD) as “a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year.” 

Jennifer Ochiagha, M.A., MHC-LP

Ochiagha, a mental health professional, wellness educator, and founder of Mind Matter Mantra, adds from a clinical standpoint a person’s mental health can be impacted due to shorter days and cooler weather. Seasonal affective disorder “can affect a person’s circadian rhythm, lower serotonin levels (the chemical that helps regulate mood), and reduce vitamin D, all of which play a big role in mood regulation,” explains Ochiagha. 

Smiley compares the feel to jet lag after traveling across different time zones. “The shift throws off your body’s natural rhythm, leading to fatigue, irritability, and difficulty focusing,” shares Smiley, mental health expert and founder of Keep Smiling Therapy.

It’s important to understand the signs and symptoms of SAD. Early psychological and behavioral symptoms can include feeling isolated, irritable, having a loss of interest in activities, lack of motivation and overall having low energy that lingers past a few ‘off days.’

When it comes to aiding clients in distinguishing the difference between normal seasonal mood changes and diagnosable seasonal affective disorder, Ochiagha explains it boils down to impact. “Everybody might feel a little sluggish when it’s dark at 4 p.m., but when your mood shifts start to affect your work, relationships, or ability to function day-to-day, that’s when we’re looking at diagnosable SAD.”

Risk Factors & Awareness

According to the University of Texas Health Science Center at Houston, rates of seasonal affective disorder rise the farther north you go, with Alaska reporting the highest prevalence. “It has also been shown to affect individuals more who live in rural areas compared to those who live in urban or suburban areas.” 

There are certain populations that tend to be more vulnerable to the disorder. Ochiagha says women, young adults, and people living further from the equator (or colder climates) often report higher rates. Those with a personal or family history of depression or bipolar disorder are also more prone to being affected by seasonal affective disorder.

Beyond geography and demographics, cultural factors also play a role. In many communities, including the Black communities, mental health is unfortunately still a taboo topic. Ochiagha points out the misconceptions that often prevent people from getting support: “A lot of us grew up with the idea that depression is weakness or that we just need to ‘shake it off.’ That stigma can stop people from seeking help. In reality, therapy and faith can coexist. You don’t have to choose one over the other.”

Chanell Smiley, LCSW, CCTP, CAMS

The stigma associated with mental health can lead to underreported symptoms, delayed or avoided treatment, and misunderstandings about depression and mood disorders. Smiley urges open conversations, education, and culturally affirming care (like SMILE INC.) as being essential to shifting these narratives.

Coping & Treatment Approaches

Evidence-based strategies can help manage symptoms early, before they become more severe. For clients, Ochiagha usually suggests light therapy (which mimics natural sunlight), vitamin D supplements if levels are low, and Cognitive Behavioral Therapy (CBT) techniques to challenge negative thought patterns.

Smiley advises lifestyle adjustments like developing a routine, staying active, connecting with loved ones and maintaining good sleep and eating habits. She adds that seeking professional help to develop an individualized plan can also be beneficial.

Family and friends can provide meaningful support by checking in, encouraging activities (especially during daylight hours) and taking symptoms seriously rather than dismissing them as simple fatigue. Often, simply showing up can make all the difference.

“I remind clients that seeking help is a sign of strength, not weakness, and that mental health is just as important as physical health. I also connect clients with culturally affirming providers when possible,” says Smiley.

For those who aren’t able to access therapy right away, Ochiagha recommends beginning with low-cost supports, such as light therapy lamps, free support groups like Black Girls Smile, as well as journaling and using trusted online resources (NAMI or Mental Health America).

Practical Guidance

Both Ochiagha and Smiley agree that the first steps to take if you notice your mood slipping with the change of season is to acknowledge your feelings and track your symptoms. “For example, jot down sleep, mood, appetite, and energy. That way they have a clear picture instead of wondering if “it’s all in your head,” says Ochiagha. Afterwards, Smiley recommends seeking support from friends, family, or a mental health professional. “You do not have to go through this alone.”

If seasonal affective disorder symptoms last for more than two weeks or if it starts interfering with daily functioning, it’s time to reach out to a mental health professional for additional support.

Remember, you don’t have to go through this alone,” adds Smiley. Ochiagha underscores the value of preventative care: “If you know every winter you feel low, it’s okay to plan ahead and start light therapy or routines before the season fully hits.”