Every October in New England, the clocks change and the light fades earlier. By late afternoon it is already dusk, and many people notice their energy slipping with it. A slow week is normal. A low mood that arrives with the season and returns year after year deserves attention. Here is how to tell the difference, what tends to help and when to bring in a professional.

Seasonal Patterns Versus a Passing Slump

A passing slump usually has a clear trigger, such as a stressful week or poor sleep, and it lifts once the trigger eases. Seasonal affective disorder, a type of depression linked to the changing seasons, follows a calendar. The National Institute of Mental Health notes that it typically begins in fall or early winter and eases in spring and summer. Their page on seasonal affective disorder lists the common signs.

Patterns that point toward a seasonal cause include:

• Low mood most of the day that returns around the same time each year
• Sleeping more than usual and still feeling tired
• Craving heavy, starchy foods and gaining weight
• Pulling away from friends, family and activities you normally enjoy
• Trouble concentrating, especially on dark mornings and evenings
• Anxiety or irritability that rises as daylight falls

If you can look back at the last two or three winters and see the same shape, that history is useful information to share with a clinician.

What Tends to Help

Several everyday habits can ease the heaviest weeks. None of them replaces professional care when symptoms are strong, but they are worth trying.

Get light early

Step outside within an hour of waking, even when the sky is gray. Outdoor light, including on cloudy days, is brighter than most indoor lighting. Sit near a window at work if you can. Some people use light therapy boxes, and a doctor can tell you whether one makes sense for you.

Keep a steady routine

Wake up, eat and go to bed at consistent times. When the evenings feel long, plan something small to look forward to, such as a call with a friend, a class or a regular dinner.

Move your body

A walk around the block, a gym session or a stretch at your desk can lift your mood. Many people find that a short walk after lunch, while there is still daylight, works well.

When to See a Therapist

Consider reaching out if low mood lasts more than two weeks, if it interferes with work or relationships, or if you find yourself using alcohol or other habits to get through the day. Talking with a licensed clinician can help you sort out whether the pattern is seasonal, and a plan can be built around it.

If you live in central Connecticut, a therapist in Bristol, CT is available at WCT Behavioral Health, an outpatient mental health practice with an office on North Main Street. The practice offers in-person and online appointments for adults, couples and families, along with medication management.

If you have thoughts of suicide or self-harm, call or text 988 to reach the Suicide and Crisis Lifeline at any hour. You can also call 911 in an emergency.

Small Preparations Before the Darkest Months

Fall is a good time to plan ahead instead of waiting for February. Block out a few outdoor walks in your calendar, tell a friend you may need extra check-ins, and note any past winter patterns so you can describe them accurately to a provider.

seasonal depression vs low mood Frequently Asked Questions

Is feeling down in winter the same as seasonal affective disorder?

Many people feel a dip when daylight shrinks. Seasonal affective disorder involves symptoms that are stronger, last most of the day and return each year, and it deserves a conversation with a clinician.

Can seasonal low mood be treated?

Yes. Treatment options discussed by clinicians include talk therapy, light therapy and, in some cases, medication. A provider can help you weigh them based on your symptoms and history.

Start With One Appointment

If this pattern sounds familiar, schedule a visit before the shortest days arrive. Bring a note about when your mood dropped in past years, and ask what a plan for this winter could include.