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You are living your best life, having picnics in the park, mingling with friends at BBQ parties, coming back at 9 p.m. and everywhere is still bright, showing off some skin and enjoying the summer vibes. Next thing you know, the temperatures begin to drop, and the grey clouds begin to roll in. You leave home in the morning, and it is still dark. You look outside at 4 p.m. only to realize the sun has already disappeared and the sky is already going dark. The cold makes you want to cancel plans. Your bed suddenly looks more inviting than anything outside, the tiredness refuses to go away, and the things that usually bring you joy no longer feel enjoyable.
As autumn settles in and winter approaches, shorter days, reduced daylight, and the drop in temperature can affect our mood, sleep, and energy levels. For some Black people, particularly those living in places such as the United States, the United Kingdom, or Canada, those long stretches of early darkness can make winter feel less like a season and more like a weight. This shift can quickly slip into seasonal depression, often recognized as seasonal affective disorder (SAD).
SAD is a type of depression associated with the changing patterns in seasons, especially a shift from warm weather to cold weather (though some people experience symptoms during the summer, too). Symptoms include changes in sleep patterns, particularly oversleeping, changes in appetite, loss of interest in activities you once enjoyed, social withdrawal, trouble concentrating, low energy, and fatigue. In more serious cases, people may experience feelings of loneliness, hopelessness, or thoughts of suicide. For many, these symptoms can interfere with daily life and well-being.
Seasonal depression often arrives gradually. You may not wake up one day feeling depressed. Instead, you might notice small changes that build over time.
According to the National Institute of Mental Health, approximately 5% of the U.S. population (16.5 million people) experience SAD, with symptoms lasting about 40% of the year.
Seasonal depression does not discriminate, but Black communities often face unique challenges that can make it more difficult to recognize and treat.
Black people have long found ways to cope with life’s pressures, but cultural expectations to stay strong, stigma surrounding mental health, difficulties accessing appropriate care, and mistrust of healthcare systems often make seeking help harder. Resilience matters, but it should not be the only thing we rely on when our mental health needs care.
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How can Black communities manage seasonal change and protect their well-being this fall?
One of the simplest places to start this fall is with daylight. When the sun appears, take advantage of it. If you work from home, open your curtains and sit near a window. If your schedule allows, step outside during your lunch break and take a short walk around your neighbourhood. This can give you a reason to leave the house and get some natural light. These small habits can help your body receive more natural light and support your overall wellbeing.
You can also consider light therapy. This involves sitting near a specialized light box that mimics natural outdoor light.
“If you don’t have access to sunlight, get a sun lamp. Some of us work from home, some of us have to go to the office, but either way we’re often in these enclosed spaces. So buying a sun lamp, or even shifting our location of work, can really help us get a little bit more light on us,” advises Mychelle Williams, a licensed professional counsellor.
Movement can help, too. And no, you do not have to join an expensive gym or suddenly become the person who wakes up at 5 a.m. to exercise in the cold. Dancing in your living room, stretching while watching television, following a short home workout, or taking a walk with a friend all count as ways to move your body. Choose something you can realistically maintain, particularly on days when your energy is low.
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Another important part of managing seasonal depression is knowing when to say no. Black people are often expected to be dependable, strong, and available, even when we are running on empty. You might be the person everyone calls when they need advice, money, childcare, a listening ear, or help getting something done. You may also be the person who says, “I’m fine,” because explaining what is really happening feels like too much work. You need to protect your peace, recognize your limits, and set boundaries unapologetically.
“Master the art of “no.” Start saying no more than you say yes. Set boundaries unapologetically and gatekeep your energy. Make “Let me get back to you” your default response to all requests, giving yourself the space to decide what aligns with your capacity. Additionally, please do your best to let go of the guilt that can come with setting boundaries, as we are no longer setting ourselves on fire to cater to the comfort of others. Lastly, remember that those who respect and value you will have no issues with the boundaries you put in place to protect your peace,” licensed counselor Jenet Dove suggests.
Food, sleep, and physical health deserve attention, too. Try to eat regular, balanced meals, keep a reasonably consistent sleep schedule, and avoid relying on alcohol to manage difficult feelings. Beginning these routines early, before symptoms peak, can make them even more effective. If you are struggling with persistent fatigue or mood changes, speak with a healthcare professional rather than assuming the problem is simply the weather.
Vitamin D is another consideration during the darker months. Because vitamin D deficiency is more common among Black people, experts recommend discussing supplementation with a healthcare provider, particularly during autumn and winter. However, the relationship between vitamin D and seasonal depression is complex, and research has not established that supplements alone treat SAD. If you are concerned about deficiency, ask a healthcare professional whether testing or supplementation is appropriate for you.
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Pay attention to what you consume online, as well. Social media can help us stay connected to family, friends, and culture, particularly when we live far from home. It can also expose us to a constant stream of distressing news, comparison, and arguments that leave us feeling worse. If scrolling leaves you anxious or emotionally drained, consider muting accounts that upset you, limiting news consumption to specific times, or taking breaks from your phone.
You might also find comfort in spending time with loved ones, which can be a powerful boost for your emotional well-being. Shared meals, meaningful conversations, and unrushed moments together counter feelings of isolation and strengthen resilience. These connections often matter more than any holiday task or tradition.
These mindful habits can help ease the weight of seasonal depression. And in the holiday season, self‑care is not a luxury; it is a necessity. As fall gives way to winter, managing seasonal depression is not about forcing yourself to be cheerful or pretending the colder months do not affect you. It is about recognizing when your mood changes, allowing yourself to slow down, and choosing small, steady practices that keep things from becoming overwhelming.
Do not wait until you can barely get out of bed before asking for help. If low mood, loss of interest, or other depressive symptoms persist, worsen, or begin interfering with daily life, seek professional advice. Strength is not suffering in silence. Sometimes, strength is simply reaching for support before the darkness settles in.
