Navigating Seasonal Depression in Boston

If you live in Boston, you know how this time of year feels…the light starts to fade earlier, the days get shorter, and before long, it feels like the sun barely comes out at all. The early sunsets and long stretches of gray can make even simple things feel heavier.

For many people, this shift in season brings more than just a bad mood. It can trigger Seasonal Affective Disorder (SAD) or seasonal depression, a pattern of mood changes that often begins in late fall and can last through the winter months.

At Upstream Mental Health, we see this often. The lack of sunlight, colder weather, and social slowdown can impact our energy, motivation, and sense of connection. But while seasonal depression is common, it doesn’t mean you have to just “push through” until spring! There are ways to ease the heaviness and find light, even when the days are dark.

Why It Happens

Seasonal depression is linked to changes in daylight and how it affects our body’s internal rhythms. Less sunlight means lower serotonin (a mood-stabilizing neurotransmitter) and increased melatonin (which regulates sleep), often leaving us feeling sluggish, low-energy, or withdrawn.

It’s not just biological, though. The winter season can also come with fewer social interactions, less time outdoors, and more isolation, all factors that can affect mood.

Common Signs of Seasonal Depression

Everyone experiences this differently, but you might notice things like:

• Low energy or fatigue that doesn’t seem to go away

• Feeling down or hopeless

• Trouble concentrating or staying motivated

• Increased sleep or changes in appetite (often craving carbs or sugar)

• Withdrawing from social plans or activities you usually enjoy

If these symptoms sound familiar, know that you’re not alone, and there are effective ways to manage them through small daily changes and therapy as support.

Practical Ways to Cope with Seasonal Depression

1. Soak up natural light when you can.
   Even a short morning walk or sitting near a sunny window can make a difference. Try to get outside within the first hour of waking up if possible. Your body’s internal clock will thank you!

2. Consider light therapy.
   Light therapy boxes mimic natural sunlight and can help reset your circadian rhythm. They’re most effective when used in the morning for about 20–30 minutes.

3. Create gentle structure.
   When your energy is low, having a flexible routine helps. Build in small daily anchors like a morning coffee, an afternoon walk, or a consistent bedtime to help your days feel more predictable and balanced.

4. Move your body in ways that feel doable.
   Exercise doesn’t have to mean an intense workout. Even stretching, yoga, or a slow walk around the block can release endorphins and help regulate mood.

5. Stay connected.
   It’s tempting to hibernate, but connection is one of the best protectors against depression! Schedule low-pressure hangouts with friends (watching a movie, going to a local market), join a group, or check in with family.

6. Reach out for support.
   Therapy can help you build personalized coping strategies and challenge the self-judgment that often comes with depression. At Upstream Mental Health, we’re firm believers that you don’t need to wait until things get really bad to start therapy. Reaching out early can make all the difference.

A Note of Compassion

If you’re struggling right now, know that it’s not a personal failing - it’s a human response to a tough season, and feeling off means you’re adapting to a real change in your body and environment.

Winter in Boston may be long, but support is available. There are ways to make these months gentler, lighter, and more manageable. With help, you can find your rhythm again.

If you’ve noticed a shift in your mood as the days get darker, reach out to our team at Upstream Mental Health.
We specialize in therapy for anxiety, depression, life transitions and much more for college students, graduate students, and young professionals across Massachusetts.