The Changing Season, the Changing Mood
“As the days grow shorter and the air turns colder, many people find that the darkness outside mirrors the heaviness within.”
As the air turns crisp and daylight fades, many of us notice a shift in our emotional rhythm. For some, shorter days bring cozy routines and reflection. But for others—especially those grieving a loss—this seasonal transition can awaken an ache that feels heavier than the cold itself.
Grief lingers and resurfaces in unexpected waves. When paired with Seasonal Affective Disorder (SAD)—a type of depression linked to reduced sunlight—the emotional fog can feel overwhelming. Holidays, anniversaries, or the silence of winter evenings can amplify feelings of loneliness and fatigue.
Understanding the Overlap
Seasonal Affective Disorder (SAD) often begins in late fall or winter and may include:
-
Persistent sadness or low mood
-
Fatigue and loss of motivation
-
Increased sleep or appetite changes
-
Withdrawal from social connections
Grief is the natural emotional, physical, and cognitive response to loss. It shows up as sadness, tension, exhaustion, guilt, and difficulty concentrating.
When grief and seasonal depression intersect, the result can be a deep sense of emotional heaviness. The body slows down, the mind becomes foggy, and the heart aches for what once was. Even if time has passed since the loss, certain seasons reopen old wounds.
“You’re not broken—you’re human. Your mind and body are simply responding to both memory and biology.”
Common Emotional Themes
-
Loneliness amidst celebration – Feeling disconnected when others seem joyful.
-
Emotional exhaustion – The effort to “keep it together” drains precious energy.
-
Guilt for not feeling festive – Social pressure to “cheer up” deepens isolation.
-
Anniversary reactions – The return of certain dates, smells, or songs can trigger emotional floods.
There is nothing wrong with feeling out of sync during the holiday season. The human heart remembers—even when the world keeps moving.
Therapeutic Coping Strategies
1. Light and Movement
A few minutes of sunlight daily—or using a light therapy lamp—helps regulate mood. Pair it with gentle movement like stretching, walking, or trauma-conscious yoga to encourage emotional release.
2. Structure and Routine
Both grief and depression thrive in isolation and unpredictability. Create daily rituals: light a candle each morning, journal before bed, or plan weekly check-ins with loved ones. Routine anchors the mind.
3. Connection and Support
Reach out—to a friend, family member, or counselor. Connection reminds us that healing happens in community. We were never meant to grieve alone.
4. Mindful Remembrance
Don’t silence memories; honor them. Write a letter to your loved one. Create a memory box. Celebrate a birthday or milestone in your own meaningful way.
5. Professional Help
If the heaviness lingers, therapy can help you process both grief and seasonal triggers. Approaches like EMDR (Eye Movement Desensitization and Reprocessing) or CBT (Cognitive Behavioral Therapy) can reduce emotional reactivity and restore hope.
“Healing doesn’t always mean pushing through—it sometimes means allowing stillness to teach us patience and compassion for ourselves.”
A Therapist’s Reflection
Over the years, I’ve seen how grief and seasonal depression intertwine—what many describe as an emotional freeze. Healing often begins not with movement, but with permission to rest.
Some days, progress looks like tears. Other days, it’s simply opening the blinds. Every small act of care is a declaration: I am still here.
Closing with Hope
Grief, like the seasons, changes shape. What feels unbearable today may soften over time. Light always returns—even after the longest winter.
Affirmation:
“I will allow myself to feel what I feel. My grief deserves gentleness. The light will return, and I will rise with it.”
If You’re Struggling
U.S.: Dial or text 988 for the Suicide and Crisis Lifeline.
Japan (English Line): TELL Japan – 03-5774-0992
Online Therapy Resources: PsychologyToday.com | EMDRIA.org
By LaShonda H. Henderson, LMHC, LPC, CCTP, EMDR-Certified Therapist
(L&L Clinical Counseling Services, LLC)