6 Tips to Manage Symptoms of Seasonal Depression

When the days get shorter and the sky feels more gray than blue, it can affect how we feel inside. You might wake up already feeling tired. Things that usually make you smile might suddenly feel boring. You might feel more tearful, more cranky, or just a little “off.” These are common signs of something called seasonal depression, also known as seasonal affective disorder (SAD).

This happens to many people when seasons change, especially during the colder months. It’s not about being lazy or dramatic. It’s how our brains and bodies respond to changes in light, temperature, and routine. If you’re feeling this way, please know this: you’re not alone, and you’re not broken.

Let’s walk through six kind and simple ways to care for yourself during this time. They won’t fix everything overnight, but each one is a small step that can help you feel a little more like yourself.

1. Get as much natural sunlight as you can

Sunlight does more than light up the sky. Rather, it helps light up your mood, too. When your skin and eyes take in sunlight, your body makes more of a chemical called serotonin. Serotonin helps you feel calm, steady, and happy.

Try to get outside in the morning, even if it’s cloudy. A short walk, sitting near a window, or having your morning tea on a porch can make a difference. If you’re inside all day, open your curtains wide and sit near the brightest window. Some people also find light therapy lamps helpful. These special lights mimic natural sunlight and can give your mood a boost.

2. Keep a steady sleep schedule

When it gets dark earlier, your sleep routine might start to shift without you even noticing. You might feel sleepy earlier or want to sleep more than usual. But too much or too little sleep can actually make you feel worse. Instead, try to go to bed and wake up at the same time every day, even on weekends. Turn off bright screens an hour before bed, and do something calm like reading or stretching. A steady sleep rhythm helps your body and mind feel more balanced.

3. Move your body, even just a little

Exercise doesn’t have to mean running or lifting heavy weights. It can be a slow walk, dancing to your favourite song, or gentle yoga. Moving your body helps release feel-good chemicals in your brain that can lift your mood and reduce stress.

Start small. Even 10 minutes of movement can help. The goal isn’t to push hard, it’s to care for your body and give your mind a break. If you can move outside in the sunlight, that’s even better.

4. Talk to someone you trust

Seasonal depression can make you want to pull away from people. You might feel like you’re being “too much” or worry that others won’t understand. But talking helps. Try reaching out to someone you feel safe with, whether it is a friend, family member, or therapist. You don’t have to have the “perfect” words. Just saying “I’m having a tough time right now” is enough. Sharing your feelings can make them feel lighter.

Therapy is also a great option. A therapist can help you understand what’s going on inside and guide you toward tools that work for you.

5. Be kind to yourself

When you’re struggling, your inner voice might get a little mean. It might say things like, “Why are you like this?” or “Snap out of it already.” But here’s the truth: feeling low isn’t your fault, and you’re not weak. Try speaking to yourself the way you’d speak to a friend. Say things like, “This is hard, and I’m doing my best,” or “It’s okay to have off days.” Gentle self-talk really does matter. You’re not lazy, broken, or dramatic. You’re human, and you’re allowed to feel what you feel.

6. Make time for things that bring you comfort

When you’re feeling down, even simple tasks can feel hard. So instead of putting pressure on yourself to be “productive,” try adding moments of comfort into your day. Wrap yourself in a warm blanket. Light a candle. Listen to a song that makes you feel safe. Watch a cosy movie to escape from your current reality into the reality of your choice. Cook something warm. Do something small that reminds you you’re cared for. These little acts may seem tiny, but they send a big message to your brain: “You’re safe. You matter.”

When to Reach Out For Help

If your low mood sticks around for weeks, or if it feels hard to enjoy anything, it’s a good idea to talk to a mental health professional. Therapy can give you tools to understand what’s going on and help you feel more like yourself again.

At Meela, we believe everyone deserves to feel supported. Whether you prefer talking online or face-to-face, we can help you find a therapist who gets it. You don’t have to go through this alone. You are not “too much” or “not enough.” You are simply human, you deserve care, and we are here for you.