Seasonal Affect Disorder and Women

When the days get shorter and sunlight becomes scarce, many of us notice a slump — but for some women, those seasonal shifts can spiral into something deeper: Seasonal Affective Disorder (SAD).

According to research, women are more likely than men to experience SAD — often tied to hormonal changes, genetics, and reduced daylight. The Woman's Clinic+2Mayo Clinic+2

Some common symptoms include:

• Persistent feelings of sadness or hopelessness

• Loss of interest in things you usually enjoy

• Low energy or fatigue

• Changes in sleep, appetite, or weight

• Difficulty concentrating or making decisions The Woman's Clinic+1

But here’s the good news: there are practical, manageable ways to care for yourself during this time.

Research-Backed Strategies for Coping with Seasonal Depression

1. Get more natural light: Open curtains, spend time outside if possible, or consider a light-therapy lamp. Exposure to light helps regulate your circadian rhythm and supports serotonin production, which can improve mood. Source: The Woman’s Clinic. Seasonal Depression in Women: Understanding and Coping. https://twc-ms.com/seasonal-depression-in-women-understanding-and-coping/

2. Move your body: Regular exercise — even a 30-minute walk, stretching, or gentle yoga — can boost endorphins and improve mood. Source: The Woman’s Clinic. Seasonal Depression in Women: Understanding and Coping. https://twc-ms.com/seasonal-depression-in-women-understanding-and-coping/

3. Watch your diet: Eating balanced meals with whole grains, vegetables, lean proteins, and healthy fats supports energy and stabilizes mood .Source: The Woman’s Clinic. Seasonal Depression in Women: Understanding and Coping. https://twc-ms.com/seasonal-depression-in-women-understanding-and-coping/

4. Talk it out: Psychotherapy or simply talking with someone you trust helps process feelings and build coping strategies. Source: Hopkins Medicine. Seasonal Affective Disorder (SAD). https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder-sad

5. Track your mental health: Monitor changes in mood, sleep, energy, and appetite during fall and winter. Early awareness can help prevent worsening symptoms. Source: The Woman’s Clinic. Seasonal Depression in Women: Understanding and Coping. https://twc-ms.com/seasonal-depression-in-women-understanding-and-coping/

Closing Note: If you notice persistent or worsening symptoms, you don’t have to navigate seasonal depression alone. Help is available at Hestia Healing in Adrian, Michigan — therapy and support can make a meaningful difference.

Sources

1. National Institute of Mental Health (NIMH). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

2. Mayo Clinic. Seasonal affective disorder — Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

3. Cleveland Clinic. Seasonal Depression (Seasonal Affective Disorder). https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

4. Levitan RD, et al. (1995). Diurnal and seasonal variations of melatonin and serotonin in women with seasonal affective disorder. PubMed. https://pubmed.ncbi.nlm.nih.gov/7986318/

5. Levitan RD. (2007). The chronobiology and neurobiology of winter seasonal affective disorder. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202491/

6. StatPearls / NCBI Bookshelf. Seasonal Affective Disorder. https://www.ncbi.nlm.nih.gov/books/NBK568745/