Navigating Seasonal Affective Disorder: Reclaiming Light in the Darker Seasons
- Dr. Dominique Pritchett
- 20 hours ago
- 3 min read
Shedding "shoulding" is about breaking free from the unrealistic expectations.
As the days grow shorter and temperatures drop, many people begin to notice a shift in their mood and energy levels. For some, this isn’t just the “winter blues” but a condition known as Seasonal Affective Disorder (SAD).
SAD is a form of depression that typically occurs during the fall and winter months when sunlight is limited. It affects millions of people annually and can feel especially isolating for Black women, whose mental health struggles often go unacknowledged or dismissed.
This article explores the causes of SAD, its impact and strategies to navigate this seasonal challenge with care and compassion.
What Is Seasonal Affective Disorder?
SAD is a type of depression triggered by seasonal changes, particularly during the colder months. Symptoms can vary but often include:
Low energy and fatigue
Difficulty concentrating
Changes in appetite (often craving carbohydrates)
Feelings of sadness or hopelessness
Social withdrawal
Oversleeping or difficulty waking up
For Black women, these symptoms can be compounded by societal pressures to stay strong or dismiss mental health struggles.
Recognizing SAD as a legitimate condition is the first step toward navigating the impact.
Why Does SAD Happen?
SAD is believed to result from a combination of factors:
Reduced Sunlight: Less exposure to sunlight can disrupt your body’s internal clock (circadian rhythm) and lower serotonin levels, a chemical that affects mood.
Melatonin Imbalances: Shorter days can increase melatonin production, making you feel more tired and less alert.
Vitamin D Deficiency: Lack of sunlight can lead to low vitamin D levels, which are linked to mood regulation.
The Impact of SAD on Black Women
While SAD affects people across all demographics, Black women often face unique barriers:
Stigma: Cultural stigmas around mental health can discourage seeking help.
Lack of Representation: Few mental health campaigns and resources are tailored to Black women, leaving many feeling unseen.
Access to Care: Systemic inequities in healthcare can make it harder for Black women to receive a proper diagnosis or treatment.
Strategies to Navigate Seasonal Affective Disorder
1. Let the Light In
Spend time outside during daylight hours, even on cloudy days.
Use a light therapy box for 20–30 minutes daily to mimic natural sunlight.
Keep curtains open and sit near windows whenever possible.
2. Move Your Body
Physical activity can boost serotonin levels and improve mood. Even low-impact activities like yoga, stretching, or a short walk can make a difference.
3. Prioritize Nourishment
Eat a balanced diet with plenty of fruits, vegetables, and whole grains. Foods rich in omega-3 fatty acids, like salmon or walnuts, may help regulate mood.
4. Stay Connected
Social isolation can worsen SAD symptoms. Lean on your support system, whether through calls, video chats, or in-person gatherings. If needed, seek out groups or organizations where you feel understood and supported.
5. Seek Professional Help
A therapist or counselor can help you navigate SAD with tools like cognitive-behavioral therapy (CBT), somatic therapy, etc.
Consider speaking with a doctor about antidepressants or other treatments if symptoms are severe.
Professional help can come from other disciplines of wellness such as physical fitness, acupuncture, etc.
6. Practice Self-Compassion
Give yourself grace during this time. If your energy is lower or tasks feel harder, remember it’s okay to rest and adjust expectations.
Culturally Affirming Self-Care
For Black women, culturally affirming self-care can be especially healing during difficult seasons. This might include:
Listening to music or podcasts that uplift and inspire you.
Journaling to process emotions and reconnect with your purpose.
Engaging in community spaces where your identity is celebrated.
The Power of Light
Seasonal Affective Disorder can feel overwhelming, but it’s important to remember that it is treatable.
By taking small, intentional steps, you can navigate this challenging season while protecting your mental health and well-being.
You deserve to feel whole, supported, and seen—not just during the darker months, but every day of the year.
P.S. Need an extra dose of inspiration and empowerment? Tune into the Space for Sistas® Podcast at www.spaceforsistas.com/podcast.
Disclaimer: This article is for informational purposes only and is not intended as medical or mental health advice. If you are experiencing symptoms of Seasonal Affective Disorder or any other mental health concern, please consult a qualified professional for personalized guidance.
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