The leaves are turning, there’s a crisp breeze in the air. Your Halloween-obsessed friends are watching horror movies and buying pumpkins, but what you feel is a different kind of dread. 

Yep, there’s seasonal depression, lurking in the shadows. 

You may have heard of “Seasonal Affective Disorder,” or “SAD” before, and thought, well, I kind of experience that, but is mine really a disorder? It may help to think less diagnostically. In reality, a lot of us experience seasonal mood changes. 

“A few weeks ago, I noticed an uptick in conversations about seasonal changes,” says Clinical Director and Art Therapist Adele Stuckey. “I’m hearing a lot of things like: I’m anxious about feeling anxious. The winter is just hard for me. I’m dreading the dark and cold months. I want to fast forward to March.” 

“Seasonal changes bring up many different things for people,” says Art Therapist Laura Miles. “Just like some of us are morning people or night owls, some of us are warm weather people and some of us are cold weather people. It's normal to feel resistance to a seasonal change–after all, humans hate change.” 

Science also plays a role. The days are darker, and if you work a traditional 9 to 5, there may be times you go to work in the dark and come home in the dark.  Lack of exposure to light can disrupt your circadian rhythms and alter your production of melatonin and serotonin. So fall and winter…literally make your brain less happy. 

“The sensory element is really important here,” Laura adds. “Learn to recognize what messages your senses are sending you and identify ways you can nurture yourself. Notice what temperatures and textures feel best to you; maybe you are energized outside in cold weather, or maybe you enjoy submerging yourself in a hot bath (this one is me). Surround yourself with pleasing smells and fabrics that feel good to you. Light is important to our well-being: make sure you spend time in sunlight (always with sunscreen) and have supportive lighting inside.”

As a trauma therapist, much of Adele Stuckey’s work is rooted in somatic experiences–the sensations we experience in our body and how they affect our nervous system. 

“The cold air in your nostrils or the soft crunch of leaves may remind you of previous experiences,” she says. “If the winter months have held pain, grief, or anxiety, these sensory cues may serve to remind you of these uncomfortable feelings on an unconscious level. Instead of a bold message, you might find yourself asking Why am I so irritable? Why do I suddenly feel sad? Why isn’t sleep feeling restful? Subtle cues add up. It may not be a bold message from the season changing that affects you.”

Mood changes aren’t just due to the weather or sensory disruptions. There are also the holidays. While billed as “the most wonderful time of the year,” you may find that you experience extra stress in the leadup to Thanksgiving, Christmas, Kwanzaa, Hanukkah, or New Year’s. 

You may be dreading family tension at upcoming gatherings. You may be worried about how expensive the holidays can be. You may be unconsciously comparing your holiday experiences to the proscribed script of happiness and joy, and feeling that your life doesn’t measure up.

The holidays or the winter season may hold negative memories for you, and even when you feel like nothing is currently going on, the time of year might trigger your body to feel anxiety or depression around anniversaries of certain events. 

Laura asks, “Holidays are always busy and stressful, but what if we made an intention to refocus on the things we enjoy? What are the things that really matter to you about this time of year? Do you treasure baking treats with your family? Do you love having everyone put on matching pj's for the annual holiday photo? Do you have a faith practice that is meaningful to focus on? Do you thrive on getting up early to Turkey Trot before you feast? Think of those as sacred events–the non-negotiables on your holiday calendar. You don't have to (and shouldn't) commit to everything, but you can absolutely prioritize the things most special to you.”

But it can all feel a bit overwhelming, even when you’re setting good boundaries and priorities. That’s why autumn is the perfect time to start therapy. 

“You may not actually need to know why you’re feeling how you’re feeling,” says Adele. “In therapy, we can hold space for the unknown discomfort. As an Art Therapist, I offer the opportunity for clients to create imagery about these experiences. What would it look like to put these sensations on the paper? How does it feel in your body? And then, how can we create a holding space for this? I often work with clients on multiple levels at once–processing the emotional and somatic experiences through imagery while also looking at logistical tools to calm the nervous system, engage in self-soothing, and practical skills building for daily support.”

You can get a jump-start on learning coping mechanisms that will work for you, if you experience an uptick in anxiety or depression this time of year. (And if you have experienced seasonal mood changes before, you may be experiencing anxiety solely about whether it will be bad again this year.)

You can process your feelings around the holidays rather than pretending everything is fine.

Laura suggests taking an approach of looking for comfort and leaning on rituals during this season: “Instead of feeling like I'm fighting against the coming winter, what steps can I take to ensure I feel more comfortable during that time? I like leaning on rituals during this time, whether that's a small daily practice of throwing a soft blanket into the dryer before bed or a yearly ritual like driving around looking at houses dressed up for Halloween or Christmas.”

Beginning therapy can also be a good ritual to add–a designated time in your week to care for yourself by getting the support you need this season.

Are you ready to commit to coping better this winter? Alexandria Art Therapy has availability for in person sessions at our Old Town Alexandria office, as well as virtual sessions for DC and Virginia residents. 

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