Seasonal Depression and Emotional Health in the “Dark Season”

The sun begins to pierce through the thick, dark clouds, signaling the arrival of dawn on a murky morning.

For a lot of people in the Midwest (and anywhere with long winters), this time of year can feel like the “dark season.” The holidays are over, the big gatherings slow down, there’s not much on the calendar to look forward to in the same way, and the sun disappears early. All of that adds up, and it can absolutely affect how you feel. For some people, it’s a dip in mood or energy. For others, it can turn into seasonal depression.

The biggest thing is noticing it early. When you can spot the shift in your mood or motivation, you’re in a much better position to do something about it before it gets worse. Seasonal depression and other emotional changes aren’t a character flaw or a sign you’re not handling life well. They’re often a real response to changes in light, routine, activity, and stress. Paying attention to what’s happening internally is part of taking care of yourself.

Early Warning Signs to Notice

Everyone experiences this a little differently, but some common signs include:

• Ongoing sadness or low mood

• Feeling “flat,” numb, or disconnected

• Lower motivation or less energy

• Pulling away from friends and family

• Changes in sleep or appetite

• Losing interest in things you normally enjoy

If you’re noticing these changes, there are some practical things that can sometimes help.

Small, Realistic Steps That Can Help

You don’t have to fix everything all at once. A lot of the time, it’s the small, consistent things that make the biggest difference:

Staying Connected

When you’re feeling down, it can be tempting to pull back. But for many people, staying connected helps. Sometimes it’s as simple as sending a text, setting up coffee, or making a low-pressure plan that feels doable. Even small moments of connection can make a difference.

Moving (Even Gently)

You don’t necessarily need an intense workout routine for movement to be helpful. If you’re medically cleared or physically able, it can help to do something light and consistent, like walking, stretching, a short workout, or indoor cycling. Sometimes just getting your body moving helps shift the emotional fog a bit.

Maintaining Structure

Short days can throw off your rhythm faster than you expect. It can be helpful to keep some basic structure in place, like waking up around the same time, eating regular meals, and having a few predictable routines throughout the day. For some people, that steadiness can make things feel more manageable.

Engaging Your Mind

When motivation is low, it can help to have something that sparks interest again. Sometimes learning something new, returning to a hobby, or trying a small project can bring back a sense of momentum. Even a little curiosity can break up that stuck feeling.

Seeking Light and Nature When Possible

For many people, more daylight and fresh air make a noticeable difference. When it’s possible, it can help to spend some time outside, even on cloudy days. Sometimes that combination of light, movement, and being around nature is more grounding than people expect.

When to Consider Professional Help

If the symptoms don’t lift, start getting heavier, or begin affecting your daily life, it may be time to talk with a mental health professional. Seasonal depression is real, and it’s treatable. The sooner you get support, the easier it usually is to get things back on track.

If you’re in Ohio and want help, Allied Behavioral Health Services offers therapy with clinicians who work with seasonal depression, mood concerns, and emotional health challenges. We take a collaborative, person-centered approach and focus on helping people feel steadier and more supported.

Ohio-Specific Mental Health Resources

If you live in Ohio and you’re dealing with serious distress, ongoing depression, or thoughts of self-harm, help is available:

• 988 Suicide & Crisis Lifeline

  Call or text 988 anytime for immediate support.

  
  

• Ohio Department of Mental Health & Addiction Services (OhioMHAS)

  Offers statewide resources, crisis support, and service connections.

  
  

• County Mental Health & Recovery Boards

  Many counties have crisis hotlines, referrals, and community-based support services.

  
  

• Local Hospital or Emergency Department

  If you’re in immediate danger or in crisis, call 911 or go to the nearest emergency department.

  
  

Accessing Mental Health Services Outside Ohio

If you’re reading this from another state, you still have options. Common starting points include:

• Local counseling centers or mental health clinics

• Private therapists licensed in your state

• Telehealth providers who can legally treat clients where you live

• Your primary care doctor, who can often provide referrals

Many states also have regional mental health boards, crisis lines, and hospital referral systems that can help you find the right level of support.

Important Note

This article is for educational purposes only and is not psychological diagnosis, medical or psychological advice, or treatment. If you’re concerned about your mental health, please speak with a licensed mental health or medical professional.