Seasonal Depression: How to Manage Symptoms in Fall & Winter

As the days get shorter and the weather gets colder, many people notice their mood begin to shift. For some, these changes go beyond the “winter blues” and develop into seasonal depression. Understanding the signs, why it happens, and the ways to find relief can make the transition into fall and winter more manageable.

Understanding Seasonal Depression

Seasonal Affective Disorder (often called seasonal depression) is a type of depression that typically occurs during the fall and winter months when there is less sunlight. While many people notice their energy dip when daylight fades earlier, seasonal depression is more than just feeling sluggish, it can significantly affect mood, motivation, and daily functioning.

Unlike general depression, which can occur any time of year, seasonal depression is tied to specific seasons and tends to follow a pattern. If you live in Eatontown, Monmouth County, or anywhere in New Jersey, you might notice symptoms begin in the late fall, continue through the winter, and lift again in spring.

Signs and Symptoms of Seasonal Depression

It’s important to recognize the signs of seasonal depression so you know when to seek help. Common symptoms include:

• Low energy or fatigue despite adequate rest

• Loss of interest in activities that normally bring joy

• Difficulty concentrating or staying motivated

• Changes in sleep patterns, such as oversleeping

• Increased appetite or cravings for carbohydrates

• Feelings of sadness, hopelessness, or guilt

• Withdrawing from friends, family, or social activities

If these symptoms last more than two weeks, it may be more than just “winter blues.” Therapy can help you better understand what you’re experiencing and provide tools for relief.

Why Seasonal Depression Happens

Researchers believe seasonal depression is linked to the body’s response to reduced daylight. Shorter days disrupt circadian rhythms, the internal clock that regulates sleep and mood. Lower sunlight also decreases serotonin (a brain chemical tied to well-being) and alters melatonin, which impacts sleep and energy balance.

It’s important to remember that seasonal depression is not a personal weakness, it’s a common, biologically based condition. Recognizing the patterns and preparing strategies in advance can help you feel more in control.

Coping Strategies for Seasonal Depression

While seasonal depression can be difficult, there are effective ways to manage it. Many people find relief by combining therapy with lifestyle adjustments.

1. Consider Therapy

Talking with a therapist provides space to process your feelings and learn coping strategies. At Explore Within in Eatontown, depression therapy may include:

• Cognitive Behavioral Therapy (CBT): Tools to reframe negative thought patterns.

• Lifestyle Support: Building routines that improve mood and energy.

• Collaboration with Providers: Coordinating with doctors if medication or supplements may help.

2. Increase Light Exposure

Boosting natural and artificial light is one of the most effective remedies:

• Get outside daily: Even 20 minutes of morning light can help regulate mood.

• Try a light box: Special lamps mimic natural light and support serotonin and melatonin balance.

3. Support Vitamin D Levels

Low vitamin D is common in the winter months. A doctor can test your levels and recommend safe supplementation if needed.

4. Stay Active

Exercise releases endorphins and helps regulate sleep. Walking, yoga, or gentle movement indoors can improve both energy and mood.

5. Maintain Social Connection

Seasonal depression often makes people want to withdraw, but connection is important. Plan check-ins with friends, join community activities in Monmouth County, or connect with supportive groups.

6. Create Calming Routines

Daily rituals such as journaling, meditation, or consistent sleep schedules can bring structure and balance.

Causes and Risk Factors

Some people are more likely to experience seasonal depression. Risk factors include:

• Living in northern areas with longer winters

• Family or personal history of depression

• Being female (diagnosed more often)

• History of bipolar disorder

Understanding your risks can help you prepare and seek early support.

Diagnosis in Monmouth County

At Explore Within, diagnosis begins with a compassionate evaluation. Marie takes time to:

• Explore your history of mood changes and seasonal patterns

• Review family and medical background

• Rule out other conditions

• Develop a personalized treatment plan tailored to your needs

If you live in Eatontown or elsewhere in Monmouth County, therapy with Marie can be an important first step toward managing seasonal depression.

Start Seasonal Depression Therapy in Eatontown Today

If you are struggling with seasonal depression in Eatontown, Monmouth County, or anywhere in New Jersey, you don’t have to go through it alone. Marie provides compassionate, evidence-based support to help you feel grounded and prepared as the seasons shift.

Take the first step toward relief today, schedule a session with Explore Within.