Understanding Seasonal Depression And Seasonal Affective Disorder

Seasonal depression, often called seasonal affective disorder or SAD, is a form of depression that follows a regular seasonal pattern. Many people feel more sluggish or “down” when the days get shorter. For some South Carolinians, the change in daylight brings on a cluster of symptoms that meet the criteria for major depression with a seasonal pattern. This is more than a temporary bad mood and it deserves real support.

Most people with seasonal depression notice symptoms beginning in the late fall and early winter, when daylight hours shrink, and easing again in spring as the days get longer. A smaller number of people experience a spring or summer pattern instead. In both cases, the key feature is that symptoms return around the same time each year and last for several weeks or months.

Because SAD is considered a type of depression, it responds to similar treatments, including therapy, lifestyle changes, light therapy, and sometimes medication. Preparing before the clocks change and days grow shorter can make those months feel more manageable.

Why Shorter Days Affect Mood In South Carolina

South Carolina enjoys relatively mild winters, especially compared with northern states. Even so, the shift to shorter days affects the body’s internal clock. When the sun sets earlier, your brain receives less daylight, which can disrupt the circadian rhythm that guides sleep, energy, and many hormone cycles.

Less light can also change levels of serotonin and melatonin. Serotonin helps regulate mood and energy. Melatonin helps your body know when to sleep. When daylight drops, serotonin can fall and melatonin can rise earlier in the evening. That combination can leave you feeling low, tired, and unmotivated, even if the weather is not extremely cold.

After the fall time change, many people in South Carolina drive to work or school in the light and return home in the dark. Over days and weeks, that pattern can increase isolation, reduce outdoor activity, and make it harder to keep a steady routine. Preparing for these changes ahead of time gives you more control over how the season feels.

Common Signs And Symptoms To Watch For

Seasonal depression includes many of the same symptoms as other types of depression. The difference is the timing and pattern. As the days shorten in the fall, watch for symptoms that last for at least two weeks and begin to interfere with daily life, such as:

• Feeling sad, low, or empty most days
• Losing interest in activities you usually enjoy
• Sleeping more than usual or feeling like you can never catch up
• Feeling low energy, heavy, or slowed down
• Changes in appetite, especially craving carbohydrates or sweets
• Difficulty concentrating, focusing, or making decisions
• Feeling hopeless, guilty, or unusually irritable

Red flag symptoms that need immediate attention include thoughts of self harm, feeling like life is not worth living, or being unable to get out of bed to take care of basic needs. If you notice these signs in yourself or a loved one, it is important to reach out for professional help quickly.

Who Is Most At Risk In South Carolina?

Anyone can experience seasonal depression, even in a state with a milder climate. Certain factors can increase risk, including:

• A personal history of depression or bipolar disorder
• A family history of depression or seasonal affective disorder
• Being a young adult or middle aged, though older adults can be affected too
• Working long indoor hours with little exposure to natural light
• Spending most of the day in windowless spaces or on night shifts
• High ongoing stress, caregiving responsibilities, or recent loss

In South Carolina, shorter days can intersect with other pressures, including demanding work schedules, holiday expectations, and family responsibilities. If you already manage anxiety, depression, trauma, or grief, seasonal changes can complicate what you are already working through. That is why planning ahead is such an important step.

How To Prepare Before The Days Get Shorter

Preparing for seasonal depression is similar to preparing for hurricane season or a big move. You cannot control everything, but you can reduce the impact by planning in advance. Here are practical steps to consider in early fall, before daylight begins to drop.

Track Your Seasonal Patterns

Look back over the past few years and ask yourself when you tend to feel your lowest. Do you notice a pattern in late October, November, or January in South Carolina? Writing down those patterns in a journal or notes app can help you and your counselor see trends more clearly and create a targeted plan.

Consider rating your mood, energy, and sleep on a simple 1 to 10 scale for a few weeks as days shorten. If you notice a steady decline, that information is valuable for you and any mental health professional you talk with.

Talk With A Medical Or Mental Health Provider Early

If you have experienced seasonal depression before, schedule an appointment with your primary care doctor, psychiatrist, or therapist before your typical “hard months” begin. That might mean reaching out in late summer or early fall. Discuss past symptoms, what helped, and what did not, so you can create an updated plan.

At Crossroads Counseling in Lexington, counselors provide individual therapy for adults and teens in person and through telehealth across South Carolina. Talking through your seasonal patterns ahead of time can help you build coping skills and routines before mood and energy begin to drop.

Plan Your Daily Rhythm Around Daylight

As you look toward fall and winter, consider how you can place more of your day’s energizing activities into the daylight hours. That might include:

• Taking a short walk on your lunch break when the sun is out
• Positioning your desk near a window if possible
• Running errands earlier in the afternoon rather than after dark

Think about what a realistic weekday routine could look like when sunset comes earlier in South Carolina. Build in a mix of movement, connection with others, and calming routines so evenings do not become only screen time and isolation.

Set Up Your Environment Before The Time Change

As the fall time change approaches, make small changes to your home and workspace. You might:

• Replace dim bulbs with brighter, warm white bulbs in key areas
• Open curtains and blinds during the day to let in more natural light
• Prepare a cozy, uncluttered space for evening relaxation or reading

Some people with seasonal depression use light therapy boxes, which provide bright light that mimics natural daylight. Light therapy is a medical tool, so always talk with your doctor before starting it, especially if you have eye conditions, skin sensitivities, or bipolar disorder. Used under guidance, it can be part of a broader plan for seasonal depression.

Day To Day Coping Strategies For Darker Evenings

Once days are shorter, small daily choices can make a meaningful difference. You do not have to do everything perfectly. Focus on two or three changes that feel doable in your current season of life.

Get Outside And Use Natural Light

In South Carolina, winter days are often chilly but still walkable. Aim for at least a brief walk outside most days, even if it is only 10 to 15 minutes. Morning light can be especially helpful for resetting your body clock. If morning is impossible, a lunchtime walk or time on a porch or balcony is still valuable.

When you cannot get outside, placing yourself near a window while you work, read, or talk with a friend can still help your body register daylight.

Move Your Body In Ways You Can Maintain

Exercise does not have to be intense to support mood. Gentle movement such as walking around the neighborhood, stretching, or following a short online workout can boost energy and reduce stress. The key is consistency rather than perfection. Choose movement you can realistically stick with two to four days per week.

If motivation is low, try pairing movement with something enjoyable, like listening to music, an audiobook, or catching up with a friend on the phone.

Support Sleep With A Steadier Routine

Seasonal depression often comes with wanting to sleep much more or having trouble winding down at night. Having a consistent sleep and wake time, even on weekends, can help. Creating a simple wind down routine, such as dimming lights, limiting screens close to bedtime, and using a calming activity like reading or a warm shower, supports more restful sleep.

If you notice persistent insomnia, frequent waking, or loud snoring, talk with a medical provider. Sleep disorders such as sleep apnea can overlap with depression symptoms and deserve attention on their own.

Nourish Your Body And Limit Alcohol

Shorter days can increase cravings for sweets and heavy comfort foods. You do not need to cut these out, but balancing them with regular meals that include protein, fiber, and healthy fats can stabilize energy and mood. Staying hydrated also matters more than many people realize.

Alcohol often worsens depression and sleep, even if it feels relaxing in the moment. If you notice drinking more as the days get shorter, consider reducing or pausing alcohol and replacing it with other relaxing rituals, like herbal tea or a short walk after dinner.

Build Connection And Pleasant Activities Into Your Week

Isolation tends to intensify seasonal depression. Try to plan small, predictable points of connection each week. That might mean a standing phone call with a friend, a weekly faith community activity, or a simple shared dinner with family.

Plan a mix of “have to” and “want to” activities. Chores and responsibilities matter, but so does making room for small enjoyable moments, such as hobbies, music, or time in nature. When energy is low, even a 10 minute activity that feels meaningful can help interrupt the cycle of withdrawal.

Use Therapy Skills For Seasonal Thoughts

Therapy approaches used at Crossroads Counseling, such as cognitive behavioral therapy and acceptance and commitment therapy, can help you notice and respond differently to seasonal thoughts. For example, CBT teaches you to challenge all or nothing thinking like “I always feel terrible in winter” and consider more balanced, specific statements.

ACT and mindfulness based strategies help you make room for uncomfortable feelings without letting them fully control your behavior. Instead of waiting to feel motivated, you practice taking small steps that line up with your values, even on harder days. Over time, those skills can lessen the grip seasonal patterns have on your life.

Evidence Based Treatment Options For Seasonal Depression

If self care changes are not enough, or your symptoms are moderate to severe, professional treatment can give you more support. Common evidence based options include:

• Psychotherapy. Talk therapy, especially cognitive behavioral therapy focused on seasonal depression, helps you shift unhelpful thought patterns, build coping skills, and plan for yearly cycles.
• Light therapy. Under a provider’s guidance, sitting in front of a bright light box for a set time each day can help regulate circadian rhythms and improve mood for some people.
• Medication. Antidepressant medications may be recommended when symptoms are more severe, persist despite other approaches, or affect your ability to function.

These treatments are often combined. For many people, the best plan includes both therapy and practical lifestyle changes, with medication considered when needed. A mental health professional can help you decide what makes sense for your situation, medical history, and preferences.

How Crossroads Counseling Supports Seasonal Depression

Crossroads Counseling Center in Lexington provides outpatient counseling for adults, teens, and couples. Therapists use approaches such as CBT, ACT, DBT informed skills, mindfulness, and family systems work to address depression, anxiety, trauma, and stress across South Carolina.

Support is available in person at the Lexington office and by secure telehealth for residents anywhere in the state. Whether you live in the Midlands, the Upstate, or the Lowcountry, you can meet with a licensed clinician who understands how seasonal patterns interact with your daily responsibilities, faith, and family life.

Through individual counseling, you can map out your seasonal triggers, build a realistic coping plan, and practice specific skills to handle lower mood, energy, and motivation. If anxiety also spikes in the winter, your counselor can address both concerns in the same plan.

Insurance, Costs, And Getting Help Sooner

Cost is a common concern when people consider therapy. In South Carolina and across the United States, mental health benefits are usually covered under the same plan that covers medical care, due in part to federal parity laws. Many plans include outpatient counseling visits for depression and other mental health conditions.

Crossroads Counseling notes that they are in network with most major health insurance plans and that their team verifies benefits up front, so you know your likely costs before you begin. If you prefer to self pay, the intake team can explain those options and help you plan for sessions that fit your budget.

To learn more about services and conditions treated, you can explore what Crossroads Counseling treats or read about what to expect in therapy, including how the first appointment works and how the team helps you create a clear, simple plan.

Local And Statewide Resources For South Carolinians

If you live in South Carolina and are concerned about seasonal depression, it helps to know where to turn in a crisis and how to find additional support.

• 988 Suicide & Crisis Lifeline. For urgent emotional distress, thoughts of self harm, or concern about someone else, call or text 988 or chat online at 988lifeline.org. In South Carolina, calls to 988 are answered by trained crisis counselors who can help you problem solve next steps.
• South Carolina Department of Mental Health Mobile Crisis. The statewide crisis response line at 1-833-364-2274 connects you with mobile crisis teams that can assess and respond to mental health emergencies anywhere in the state.
• NAMI South Carolina. The National Alliance on Mental Illness offers education, support groups, and information about crisis resources for individuals and families. Visit NAMI South Carolina to learn more about local programs.
• National and federal resources. For additional information and treatment locators, the Substance Abuse and Mental Health Services Administration (SAMHSA) provides tools at samhsa.gov/find-help, and you can search for state licensed mental health programs at FindTreatment.gov.

These resources complement, but do not replace, ongoing outpatient counseling. Crossroads Counseling is not a crisis center. If you are in immediate danger, are considering self harm, or are worried you may act on suicidal thoughts, call 988, contact the South Carolina crisis line, or call 911 right away instead of using a website contact form.

How To Get Started With Crossroads Counseling

Taking the first step before the season gets difficult can make a real difference. When you contact Crossroads Counseling, an intake team member will talk with you about what you are experiencing, your preferences for in person or telehealth care, and your schedule. They will match you with a clinician who fits your needs and verify your insurance benefits or self pay rate.

To begin, you can read more about who the Crossroads Counseling clinicians are and how they approach care. When you feel ready, you can reach out through the secure form or phone number on the contact page to schedule an appointment.

You do not have to wait until symptoms become overwhelming. If you know shorter days tend to bring heavier moods, planning ahead with a South Carolina based counselor can help you navigate the coming months with more support, clarity, and hope.