By Fehema Stokes, LCPC
As the days grow shorter and the cooler weather settles in across the Washington DC, Maryland, and Northern Virginia region, many people notice a shift in mood, energy, or motivation. For some, those changes go beyond the normal “winter blues” and reflect a deeper, seasonal pattern of depression known as Seasonal Affective Disorder (SAD).
At Achieve It Counseling, our clinicians recognize that this time of year can hit hard—especially for high-stress leaders, fathers, mothers, women, and men navigating transition. In this article, we break down what seasonal depression is, why it happens, and what practical steps you can take to strengthen your mental wellness during the darker months.
What Is Seasonal Depression?
Seasonal Affective Disorder (SAD) is a subtype of major depressive disorder that follows a predictable seasonal pattern—usually beginning in fall or winter and resolving in spring or summer.Unlike the typical “winter slump,” SAD is more persistent, disruptive, and cyclical.
According to the National Institute of Mental Health and the American Psychiatric Association, common features include:
- Persistent low mood or loss of interest in activities you once enjoyed
- Oversleeping and increased cravings for carbohydrates (in winter-onset cases)
- Fatigue, sluggishness, or social withdrawal—what some call “emotional hibernation”
- In rarer, summer-onset cases: agitation, insomnia, or decreased appetite
- A recurring pattern that appears for two or more consecutive years
Why This Matters
SAD often goes unrecognized or dismissed as simple fatigue, burnout, or “just being tired.” But for men & women who carry heavy professional, family, or leadership responsibilities, the seasonal drop in daylight and energy can intensify existing stress and affect performance, relationships, and mood.
Recognizing the signs early allows for proactive support and prevention. When you notice seasonal changes creeping in, it’s the right time to start building habits that strengthen your emotional resilience—before the hardest months arrive.
How to Respond and Build Resilience
At Achieve It Counseling, we emphasize practical, evidence-based strategies that support both body and mind:
- Prioritize Light Exposure: Step outside in the morning or use a light-therapy lamp for 20–30 minutes daily.
- Stay Active: Regular movement—especially outdoors—helps regulate mood and energy levels.
- Seek Professional Support: A counselor or therapist can help you recognize thought patterns, address stressors, and create a personalized wellness plan.
When to Reach Out
If you’ve noticed that your low mood or fatigue repeats each year and begins to affect work, family, or motivation—it’s time to talk to someone. Seasonal depression is common, treatable, and manageable with the right combination of therapy, lifestyle changes, and, in some cases, medical support.
At Achieve It Counseling & Consulting, our team provides a safe, practical space to help you navigate these challenges and regain momentum—so you can continue to lead, love, and live with purpose.
Achieve It Counseling & Consulting, LLC
Serving Maryland, Washington DC
Fehema Stokes ✉️ fstokes@achieveitcounseling.com
Dr. Kanyinsola Charis ✉️ kcharis@achieveitcounseling.com