For many, the colder months are more than just a change in weather. They bring a shift in mood, energy, and overall mental health. For Black women, who are often balancing work, family, and community responsibilities, the toll can be especially heavy and sometimes overlooked.
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly appearing in the late fall and winter when daylight hours shorten. The main theory is that a lack of sunlight can disrupt the hypothalamus, a part of the brain that helps regulate mood, sleep, and appetite. This disruption may increase the production of melatonin, the hormone that makes you feel sleepy, and in people with SAD, the body may produce it in higher-than-normal amounts. At the same time, reduced sunlight may lower serotonin levels, a brain chemical linked to mood regulation, which can lead to feelings of depression.
SAD can look different for everyone. Common symptoms include persistent sadness or irritability, a loss of interest in activities once enjoyed, and low energy. This energy loss makes even simple tasks feel exhausting. Many people experience changes in sleep patterns, such as oversleeping or difficulty falling asleep. There are also shifts in appetite, often craving carbohydrates, overeating, and gaining weight. Some notice their concentration slipping, decision-making becoming harder, or their thinking feeling slower than usual. Social withdrawal is another sign, with people pulling away from friends and family. They spend more time in isolation. In more severe cases, SAD can also bring heightened anxiety. It may even lead to thoughts of death or suicide.
These changes are not just “winter blues.” Rather, they are real, biologically rooted shifts that deserve recognition and care. This is especially true for Black women whose symptoms may be minimized or dismissed due to harmful stereotypes about strength and resilience. Understanding what SAD is and how it shows up is the first step in protecting your mental health before the season changes. The second step is taking action now so you are not left scrambling when the symptoms hit their peak.
Create a Routine That Centers You
Our bodies and minds thrive on consistency. Establishing a regular sleep schedule, carving out daily movement, and incorporating intentional rest can help. It makes adaptation easier when daylight hours shrink. Whether it is a morning stretch, a lunchtime walk, or a bedtime wind-down, keeping some structure in place can stabilize your mood during seasonal changes. For Black women, this might mean setting boundaries with work and caregiving. This helps ensure your self-care is not the first thing to go when life gets busy.
Make Mental Health Support Accessible Now
Therapy, support groups, or even regular check-ins with trusted friends can be powerful buffers against seasonal depression. If you have ever considered therapy, now is the time to find a provider. It is best to do this before appointments become harder to get during peak seasonal demand. Culturally competent care matters, so seek out therapists who understand and validate your lived experiences. This could mean connecting with a Black women’s wellness collective or it might involve finding an HBCU-based counseling service or searching directories like Therapy for Black Girls.
Journal With Intention
Journaling can help you track your mood, identify triggers, and reflect on moments of joy. Instead of focusing solely on problems, try prompts that encourage gratitude and self-compassion. Writing even a few sentences each day can create a record of your emotional patterns. This makes it easier to notice when your mood starts shifting. Adding affirmations rooted in cultural pride and self-love can be especially empowering during darker months.
Bring The Light In
Reduced daylight is a major trigger for SAD. Light therapy lamps, sunrise alarm clocks, or simply opening curtains can help your body maintain its natural rhythm. Exposure to bright light in the morning can improve energy levels, boost mood, and support healthy sleep cycles. If you live in a city with limited natural light, pair light therapy with a cozy, uplifting space. This space should reflect your personality and culture. Think warm colors, meaningful textures, and art that inspires you.
Protect Your Energy Online And Offline
As the colder months approach, social media can be both a source of connection and a drain on mental health. Set boundaries with your devices, limit endless scrolling, and mute accounts that add stress or comparison to your feed. Instead, prioritize in-person connections and activities that recharge you, from creative hobbies to community events. For Black women, this might mean attending a local brunch, a healing circle, or cultural events that keep you plugged into a supportive network.
Build Your Social Safety Net Early
Loneliness can amplify seasonal depression, so it is important to strengthen your support network now. Schedule regular catch-ups with friends or family, join local groups, or volunteer for causes you care about. Filling your calendar with meaningful interactions can create anchors that keep you connected when motivation dips. Consider building a “winter accountability crew” with friends. These friends can check in on each other weekly to share wins, vent, and offer encouragement.
Seasonal depression may be tied to biology, but preparing for it is an act of self-care and agency. For Black women, who often carry the weight of both personal and communal responsibilities, this preparation is not a luxury. It is survival. By putting these habits and supports in place before the first frost, you are not just surviving the darker months. You are protecting your joy, your community, and your peace, no matter what the season brings.