When the Gloom Sets In: 5 Things I Do When My Seasonal Depression Kicks In

When the light fades, it’s not just the sky that changes — it’s us too.

For anyone who lives through dark winters and long stretches of grey skies, you know the feeling. When sunlight fades and rain or snow becomes the daily rhythm, something inside us shifts, too.

The long golden evenings of summer give way to shorter days, cloud-covered skies, and what can feel like endless rain. For many of us, it’s not just the weather that changes — it’s our energy, our motivation, even our sense of joy.

I’ll be honest — when the weather turns dark and the downpour seems relentless, I start to feel it. My mood dips. My energy fades. Things that usually come easily — focus, optimism, creativity — start to feel just a little heavier. There’s a sullen attitude that creeps in, and before I know it, I’m not feeling like myself.

Over the years, I’ve learned to stop ignoring it. What I used to write off as “just a bad stretch” I now understand for what it is — seasonal depression (or what’s clinically known as Seasonal Affective Disorder).

It’s real, it’s common, and it doesn’t have to control the narrative.

1. I Start With Radical Awareness — and Permission

The first step for me is simply noticing.

I used to resist the feeling — to tell myself to “snap out of it,” to work harder, push through, or distract myself. But all that did was bury the truth deeper and make it harder to climb out later.

Now, I start with awareness. I name what’s happening:

“I’m feeling low energy. The weather is affecting my mood. This is part of my pattern.”

And then I give myself permission.

Permission to feel a little off.

Permission to not be at my most productive.

Permission to be human.

Awareness shifts everything. When I see the pattern coming, I can prepare for it — emotionally and practically. Instead of letting it take me by surprise, I meet it with compassion and a plan.

If you’re reading this and recognizing your own experience, start there. Notice what’s true for you, without judgment. Awareness doesn’t fix it, but it softens it — and from that place, you can choose your next step more consciously.

2. I Reconnect to Light and Nature

We underestimate how much our bodies and minds rely on sunlight. The lack of light during the fall and winter has a literal impact on our brain chemistry, lowering serotonin levels and disrupting our circadian rhythms.

So when the days get darker, I do everything I can to bring more light into my day.

That means practical things like:

• Using a light therapy lamp in the morning while I journal or check emails.

• Getting outside every day — even if it’s pouring rain.

• Opening blinds and keeping indoor spaces bright and inviting.

But beyond physical light, I also reconnect to natural rhythm. I listen to the sound of rain instead of resisting it. I remind myself that even the darkest season serves a purpose — that rest, reflection, and slowing down are part of the natural cycle of renewal.

It’s easy to forget that we’re part of nature too. The more I align with that rhythm instead of fighting it, the more peace I find in the season itself.

“Even the darkest season serves a purpose — rest, reflection, and renewal.”

3. I Create Structure and Rituals That Anchor Me

When my motivation dips, it’s easy for unhelpful habits to slip in — staying up too late, skipping meals, or working in bursts of distraction. To counter that, I rely on small daily rituals that create structure and consistency.

I’m not talking about rigid routines — I’m talking about anchors.

Some of mine:

• Morning light + movement: Turn on the lamp and move — even five minutes of stretching or walking sets a different tone.

• Midday pause: Around lunch, I step away from my desk, breathe, and check in with myself.

• Evening wind-down: Dim the lights, shut off screens, and do something restorative — read, journal, or sit quietly with tea.

These small pauses help me feel grounded. They remind me that even when my mind feels scattered, I can still show up with presence and care.

If you’re struggling with seasonal depression, try starting with one small ritual that you do every day — something that helps you feel a little more you. Over time, those micro-moments of structure become a lifeline.

4. I Lean Into Connection (Even When I Don’t Feel Like It)

This one’s tough for me.

When my mood dips, my instinct is to withdraw — to pull back, hunker down, and wait it out. But isolation only feeds the darkness.

Over time, I’ve learned that connection is a form of medicine. Whether it’s a walk with a friend, a check-in call, or a shared silence with someone I trust, connection brings light back into the corners of my world.

I’ve built intentional supports around this:

• A couple of accountability friends who know my pattern and reach out when I go quiet.

• Scheduled family time — even if it’s just a movie or dinner together.

• Staying connected with my Small Pause community, where vulnerability is met with understanding rather than advice.

If you’re feeling low, you don’t have to open up to everyone — but find someone who can meet you in that space without trying to fix it.

Connection doesn’t always require words — sometimes it’s being seen.

5. I Reframe the Season as a Teacher

In the past, I used to dread this time of year — counting down the days until spring.

Now, I try to see it differently. Each season, even the hard ones, has something to teach.

The dark months teach me patience — that growth doesn’t always look like forward motion.

They teach me self-care — that tending to myself in quiet months builds resilience for brighter ones.

And they teach me gratitude — that beauty still exists even in grey skies, if I’m willing to notice it.

When I shift my mindset from enduring the season to learning from it, something softens. I stop resisting what is, and in that acceptance, I find peace.

“I can’t change the weather, but I can choose how I move through it.”

A Final Reflection on Seasonal Depression

If you struggle with seasonal depression, you’re not broken — you’re human. The shift in seasons affects our biology, our rhythm, and our emotional landscape.

There’s no shame in that. What matters is how we respond.

These five strategies — awareness, light, structure, connection, and reframing — don’t “fix” the depression, but they give it less power. They help me stay grounded and present during the darker months, allowing me to meet myself with kindness instead of criticism.

And maybe that’s what this season is really about — not fighting the darkness, but learning how to carry our own light through it.

So if you’re reading this on a rainy November day and feeling that familiar heaviness setting in, pause. Take a breath. Look outside and remember — this too is part of the rhythm of life. The sun will return. Until then, take care of your light.

✨ About Small Pause Coaching

In my work at Small Pause. Coaching, I believe that growth begins in the space between — in the moments we slow down, listen deeply, and reconnect with what matters most. Whether through leadership development, coaching, or personal reflection, we help people lead with presence, purpose, and humanity — even through the stormy seasons.