How To Beat SAD & Handle The Psychological Toll of Winter in Maryland

Daylight Saving Time hits and, on paper, it sounds fine. An extra hour of sleep. Cozy evenings. Fall candles and sweatshirts.

But then the days actually start getting shorter.

Your alarm goes off in the dark. You eat breakfast in the dark. You leave for work in the dark. By the time you get home, the sun is already gone—and whatever energy you had left seems to disappear with it.

You stop wanting to go outside. You cancel plans more often. Somewhere between Halloween and Valentine’s Day, you notice something uncomfortable:

You don’t feel like yourself anymore.

If this happens to you every year, you’re not imagining it—and you’re not just “bad at winter.”

This is Seasonal Affective Disorder (SAD), sometimes called seasonal depression. It’s a real, recurring shift in mood and energy tied to changes in sunlight. 

In this post, we’ll talk about:

• What seasonal depression actually feels like
  
• How long it typically lasts
  
• What’s happening in your brain
  
• How to deal with seasonal affective disorder in realistic, doable ways
  
• When it’s time to get professional support
  

What Does Seasonal Depression Actually Feel Like?

It’s More Than Just Feeling Sad

Seasonal depression is sneaky. It often shows up as exhaustion, disconnection, and “what’s wrong with me?” thoughts long before sadness enters the picture.

Physically, it often feels like:

• Bone-deep fatigue
  
• Sleeping 9–10+ hours and still feeling exhausted
  
• Heavy limbs or low motivation to move
  
• New or intense cravings for carbs and sweets
  

Emotionally, it can feel like:

• Everything takes more effort than it should
  
• The world feels muted or dulled
  
• You’ve lost interest in things you normally enjoy
  
• Increased anxiety or irritability
  

Socially, it often shows up as:

• Canceling plans last minute
  
• Avoiding people—even people you like
  
• Wanting to be left alone or “hibernate”
  

For many people, seasonal depression also worsens existing anxiety or makes focus and follow-through harder—especially if you already struggle with ADHD.

Seasonal Affective Disorder vs. “Regular” Depression

SAD and major depression share symptoms, but there are some key differences:

• The timing is predictable. It shows up around the same time every year.
  
• It lifts when the sun returns. As daylight increases in spring, symptoms often improve naturally.
  

That predictable cycle is a big clue: this isn’t a personal failure. It’s your nervous system responding to environmental changes.

Seasonal Depression in Maryland

A lot of Marylanders assume SAD only happens farther north.

But Maryland’s geography still creates the perfect conditions for seasonal depression:

• Short winter days
  
• Frequent cloud cover
  
• Less consistent sunlight from October through February
  

We hear this all the time:

• “It’s not that cold, so I shouldn’t feel this bad.”
  
• “Other people seem fine—why am I struggling?”
  
• “I thought this was just burnout.”
  

It’s not. Reduced sunlight is reduced sunlight, regardless of latitude.

How Long Does SAD Last?

For most people in Maryland, the timeline looks like this:

• October–November: Energy drops, sleep changes, motivation fades
  
• December–January: Symptoms peak as daylight is shortest
  
• February: Frustration and exhaustion set in
  
• March–April: Mood and energy gradually return
  

That’s up to five months of feeling unlike yourself—which is why learning how to beat seasonal depression matters.

What’s Happening in Your Brain

Here’s the science, without the overwhelm:

• Serotonin decreases. Less sunlight means less serotonin, the neurotransmitter tied to mood and motivation.
  
• Your circadian rhythm gets disrupted. Your internal clock relies on light cues to regulate sleep and energy.
  
• Vitamin D levels drop. Lower vitamin D is linked to mood changes.
  
• Melatonin increases. More darkness = more melatonin = more grogginess.
  

Put simply: your brain chemistry is responding to your environment. This isn’t a weakness. It’s biology. Your very human brain is doing its best to adapt.

What Can You Do to Fix Seasonal Depression?

Light Therapy

Light therapy is one of the most effective treatments for SAD.

Using a light box in the morning helps regulate serotonin and melatonin and signals to your brain that it’s time to be awake.

How to make it doable:

• Use it for 20–30 minutes each morning
  
• Pair it with coffee or checking email
  
• Place it slightly off to the side—not directly in your eyes
  

What to look for in a light box:

• 10,000 lux
  
• UV-free
  
• Designed specifically for SAD
  

Move Your Body (Even When You Don’t Want To)

Movement helps regulate mood—but it doesn’t have to be intense.

Start small:

• A 5-minute walk around the block
  
• Stretching while your coffee brews
  
• Dancing in the kitchen
  
• One minute of jump rope or bodyweight movement
  

Small movement still counts—and often leads to more.

Talk Therapy

Therapy—especially CBT—helps retrain thought patterns around seasonal changes and build routines that actually support your nervous system.

Working with a therapist can help you:

• Understand your seasonal patterns
  
• Reduce self-blame
  
• Build sustainable coping strategies
  

When Medication Makes Sense

For some people, medication can be a helpful part of treating seasonal depression—especially if symptoms are severe or persistent.

Many practices take a holistic therapy approach, viewing medication as one tool alongside lifestyle changes and therapy—not a one-size-fits-all solution.

What You Can Start Doing Early to Protect Your Mental Health

Get outside.
Even 10–15 minutes during midday helps—even if it’s cloudy.

Make your space brighter.
Open blinds, sit near windows, add lamps, and maximize natural light.

Protect your sleep.
Keep a consistent sleep schedule and avoid oversleeping when possible.

Feed your brain.
Complex carbs, lean protein, hydration, and regular meals support serotonin.

Stay connected.
Isolation makes everything heavier. Text a friend, plan ahead, or sign up for a class.

Start early.
If this is a pattern for you, don’t wait until daylight savings hits. Early support matters.

When It’s Time to Get Professional Support

You don’t have to do this alone.

It may be time to reach out if:

• Self-care strategies aren’t working
  
• Symptoms interfere with work or relationships
  
• This is your second or third winter of struggling
  

You might also recognize yourself in these 5 signs you might need therapy.

How Therapy Can Help

• Understand you—not just your symptoms
  
• Address anxiety, seasonal depression, and overwhelm together
  
• Build tools you can use year after year
  
• Offer virtual sessions that fit your life
  

You can learn more or meet our team to see who might be a good fit.

Time to Build Your Winter Survival Plan

Maryland winters are long—but you don’t have to suffer through them.

Seasonal depression isn’t a character flaw. It’s biology. And there are real, effective ways to deal with SAD.

If you’ve tried to push through and are still struggling, therapy could be the next right step.

Ready to stop dreading winter? Let’s talk.
Contact us to schedule a free consultation