When the Days Get Shorter: Seasonal Affective Disorder in Fall
Written by: Tanisha Christie, LCSW (she/her)
Photo by Victoria Berman
Fall looks cozy on Instagram—pumpkin patches, candles, weekend trips upstate. But for a lot of people, once the days get shorter, the vibe shifts. You get out of work and it’s already dark. Your energy dips, your mood feels heavier, and suddenly even answering texts back feels like a chore. If this sounds familiar, you’re not alone. What you might be feeling is Seasonal Affective Disorder (SAD)—a form of depression that shows up as the seasons change, most often in fall and winter.
How Common Is It?
About 5% of adults in the U.S. experience SAD every year, with symptoms that can last for months. It’s more common in places where winter days are shorter, and women are diagnosed more often than men. Beyond those numbers, many more people get a “lighter” version—the winter slump, the gray-day blues. Even if it doesn’t meet the full definition of depression, it still impacts your life: motivation drops, workouts disappear, you feel foggy at work, and your social life shrinks.
Photo by Erica Marsland Huynh
What It Feels Like
SAD isn’t just being bummed that summer’s over. It can look like:
Sleeping way more but still feeling tired
Craving carbs or sugar like crazy
Losing interest in stuff you normally enjoy
Struggling to focus (emails pile up, deadlines feel impossible)
Pulling away from friends or dating because you “just don’t feel up to it”
Some people describe it as moving through molasses—life doesn’t stop, but it feels like everything takes twice the effort.
Things That Can Help
The hard part is that when you feel low, it’s tough to make changes. But the earlier you notice it, the easier it is to build habits that keep the heaviness from taking over. A few ideas:
Light therapy: A legit treatment for SAD. Sitting in front of a light box in the morning (20–30 minutes) can boost mood and energy by mimicking sunlight. (Check with your doctor if you’re curious—it’s one of the most researched treatments out there.)
Get outside when you can: Even short walks during the day help. Lunch breaks, coffee runs, errands—use daylight hours on purpose.
Move your body: Exercise is a natural mood booster. You don’t have to train for a marathon. Yoga videos, walking, dancing around your apartment—it all helps.
Routine matters: Go to bed and wake up at consistent times. It’s boring advice, but it makes a real difference for your energy.
Stay connected: SAD can make you want to ghost everyone. But isolation makes symptoms worse. Try scheduling regular hangs, even if it’s just grabbing takeout with a friend or doing a shared Netflix night.
Therapy or meds: If SAD really knocks you down, talk to a therapist or doctor. Cognitive Behavioral Therapy (CBT) tailored for SAD, or antidepressants, can reduce symptoms and help you feel more like yourself.
Photo by Stephan Seeber
Making Fall and Winter Yours
One way people in their 20s–30s cope is by planning ahead—building a “winter survival kit.” That could mean investing in cozy gear so you’ll actually want to go outside, pre-booking therapy sessions before things get tough, or setting up regular dinners with friends so you’re less likely to hibernate alone. Think of it as future-proofing your mental health.
It also helps to reframe winter as something you can shape instead of something that just happens to you. That might look like leaning into hobbies that fit the season—writing, painting, gaming, or even cooking new recipes. It could be making your space feel brighter and warmer so it’s somewhere you actually enjoy spending time.
Most importantly, try to let go of the guilt. Feeling low when the days get short doesn’t mean you’re lazy or unmotivated. It means your body and mind are responding to real changes in light and biology. Knowing that—and taking steps to care for yourself—can make the difference between just surviving fall and winter, and actually finding ways to enjoy them.
Tanisha Christie, LCSW (she/her) is the Founder and Practice Director who champions the liberation of individuals through the acknowledgement and affirmation of their stories. With a collaborative, holistic, and directive approach, Tanisha guides clients toward healing. Her extensive experience includes roles at Mount Sinai Hospital, the Ackerman Institute for the family and private practices, offering specialized expertise in polyamorous and couple relationships, executive coaching, and clinical supervision.