Around the winter solstice, much of western Washington gets fewer than nine hours of daylight, and a lot of those hours are gray. For many people that's just a reason to drink more coffee. For others, the shorter days bring a drop in mood and energy that shows up around the same time every year and lifts in spring. That pattern has a name: seasonal affective disorder, or depression with a seasonal pattern.
What seasonal depression looks like
It usually starts in fall or early winter and eases by spring. It isn't just disliking the rain. It's a real depression that happens to follow the calendar. Common signs include:
- Low mood most of the day, most days
- Sleeping much more than usual and still feeling tired
- Craving carbohydrates and gaining weight
- Pulling away from friends, family, and plans
- Trouble concentrating at work or school
- Losing interest in things you normally enjoy
The winter blues are milder. You might feel a bit slower in January but still sleep, work, and enjoy things more or less normally. Seasonal depression gets in the way of your life. If you've noticed the same slump two or more winters in a row, that's worth mentioning to a provider.
Why it hits harder here
Light is one of the main signals your body uses to set its internal clock. When mornings stay dark and the sky stays overcast, that clock can drift, which affects sleep, energy, and mood. Living farther north means shorter winter days, and the Pacific Northwest adds months of cloud cover on top of that. Less time outside in winter also means less sun on your skin, which is one reason vitamin D comes up so often in conversations about winter mood.
None of this means you're doing something wrong. It's a predictable response to a dark environment, and it often responds well to treatment.
What often helps
A few things have good evidence behind them, and they work best when they're started early in the season rather than in the middle of February.
Light therapy. A light box designed for seasonal depression, used for a set time each morning, is one of the most studied treatments. Timing, distance, and brightness matter, so it's worth going over the details with a provider before you buy one. Light therapy isn't right for everyone. People with bipolar disorder, certain eye conditions, or who take medications that increase light sensitivity should talk with a provider first.
Daily rhythm. Getting up at the same time every day, getting outside in the morning even when it's cloudy, and staying physically active all help keep your internal clock steady. Small, regular plans with other people matter more than they seem to in winter.
Therapy. Cognitive behavioral therapy adapted for seasonal depression has solid research behind it. We don't provide therapy ourselves, but we coordinate with your therapist or can point you toward one.
Medication. For some people, an antidepressant is part of the plan, sometimes started in the fall before symptoms usually begin. Whether that makes sense depends on your history, your other medications, and what's worked before. It's a decision to make with a provider, not on your own.
It's also worth checking whether something else is adding to the fatigue. Thyroid problems, low vitamin D, poor sleep, and other medical issues can look a lot like depression, and they're easy to screen for.
When the pattern isn't simple
Sometimes a winter low is followed by a spring or summer stretch of unusually high energy, little need for sleep, racing thoughts, or impulsive decisions. That pattern can point to bipolar disorder rather than seasonal depression, and the treatment is different. If that sounds familiar, tell your provider. It changes the plan.
Seasonal depression can also overlap with anxiety or sleep problems, and it can be harder to spot in teens, who may seem irritable or withdrawn rather than sad.
Getting care this winter
At Mind & Metabolism, we see teens and adults for depression, including depression that follows the seasons. A psychiatric evaluation looks at your mood across the whole year, your sleep, your health history, and what you've already tried. From there, we build a plan together, which may include light therapy guidance, medication management, and coordination with your therapist or primary care provider.
Visits are by telehealth anywhere in Washington, which helps on the dark, wet evenings when leaving the house is the last thing you want to do. If you're not sure what to expect, our guide to your first psychiatric appointment walks through it, and you can check which insurance plans we accept.
If you already know winter is hard for you, the best time to reach out is now, before the darkest weeks arrive.
If you or someone you love is in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or call 911. Mind & Metabolism is an outpatient practice and can't provide emergency care.
Ready to talk with someone?
Our board-certified psychiatric providers see teens and adults across Washington State by telehealth, with limited in-person visits in Lakewood. Most major insurance accepted.
Book Now