Our Mood and The Season Change
Seasonal Affective Disorder (SAD), a form of recurring major depression that triggers during specific seasonal changes, affects approximately 5% of the U.S. population annually. Characterized by neurotransmitter imbalances and circadian rhythm disruptions due to reduced winter sunlight, it impacts demographic groups unevenly and varies widely based on geographic latitude. Combining talk therapy and art therapy creates a highly effective, multi-dimensional approach to combat these biological and behavioral changes (Mental Health America, n.d.). Some facts about Seasonal Depression:
Age and Gender in Seasonal Depression
Women are significantly more vulnerable, experiencing SAD at four times the rate of men. The typical age of onset is young adulthood, primarily between 18 and 30 years old (American Psychiatric Association). So girls and ladies, stop letting others tell you that you should be stronger; you should just regulate your emotions better! These emotional ups and downs during the fall/winter season is due to real neurotransmitter imbalances and circadian rhythm disruption.
The Latitude Correlation with Seasonal Depression
Prevalence rates increase drastically the further a population lives from the equator. For example, while only 1% of residents in Florida experience SAD, the rate jumps to 9% in Alaska and up to 10% in northern global regions. What this data tells us is that we can feel better by walking outdoors and taking advantage of the natural healer, the sun, if you live in areas full of sunshine even during fall and winter.
“Winter Blues” or “Holiday Blues”
Beyond clinical SAD, an estimated 10% to 20% of the population suffers from a milder version known as the "winter blues". An American Psychiatric Association (APA) poll revealed that 38% to 41% of Americans notice their overall mood deteriorates during the winter months. Definitely talk to a professional or your family doctor to find out more!
Do you experience your mood has a seasonal pattern?
Studies show that individuals with winter-pattern SAD experience a 5% increase in SERT (a serotonin transporter protein) during winter (American Psychiatric Association, 2024b). This pulls serotonin away from the brain, triggering a drop in mood, severe fatigue, hypersomnia, and intense carbohydrate cravings. If you are on a weight management journey or trying to get fit, you definitely want to see whether you have a stress-response pattern related to the seasonal changes.
How Talk Therapy Helps with Seasonal Depression
Cognitive Behavioral Therapy tailored for SAD is widely considered one of the most vital interventions for long-term recovery (National institute of Mental Health). Along with, Narrative, Solution-focused, ACT, and Stress Reduction approaches, one of the well-known and effective self-directed and meditative self-reflection approaches is Byron Katie’s The Work. Through self-inquiry and mindfulness, you can let your stressful thoughts surface; without pressure or embarrassment to discuss with someone, you are able to locate where you felt depressed or stuck. Some of my clients we work together utilizing this method, they would feel instantly lighter after one round of The Work thought turnaround.
Catch Your Thought Loop
CBT targets the automated negative thought loops associated with dark days (e.g., "I hate winter," "I can't do anything until spring," “I have more energy in summer”), in our sessions we focus on reframe the mindset and build structural coping mechanisms before the season even begins (Farber, K. (n.d.)). One of my clients had noticed that his seasonal depression became less and less noticeable.
Don’t get mixed up with other challenges
Winter depression often causes a "hibernation" instinct characterized by social withdrawal and lethargy. Those lack of order, lack of energy or focus can be mixed up with other things, such as ADHD, adjustment disorder, grief, or chronic depression. Talk therapy utilizes behavioral activation, helping individuals intentionally schedule and engage in rewarding physical and social activities to break the cycle of depression. So definitely talk to a professional to get some insight on what is the best solution for you.
The Importance of Art Therapy
While talk therapy processes thoughts through language, art therapy acts as a critical neurobiological and non-verbal tool to bypass the low cognitive energy and lethargy associated with SAD. A meta-analysis published in Frontiers in Psychiatry confirmed that structured art therapy significantly alleviates depressive symptoms across diverse clinical populations (Joschko et al., 2026).
Neurochemical Elevation
Engaging in creative, tactile tasks sparks the brain's reward pathway, prompting a release of dopamine. This provides a natural neurochemical boost that counters the seasonal drops in serotonin.
Cortisol Reduction and Flow State
Studies show that just 45 minutes of creative activity significantly lowers cortisol (stress hormone) levels. Art-making induces a "flow state," shifting brain activity away from the overactive stress center (the amygdala, activating fight or flight responses) and into the prefrontal cortex (more calm, executive decision, and reasoning thinking) (Joschko et al., 2026).
Sensory and Color Activation
Externalizing heavy winter emotions using warm colors (like reds, oranges, and yellows, or any vivid color the person likes) through mediums like painting or pastels helps counteract the drab, low-contrast visual environment of winter (Joschko et al., 2026). The process of perceiving artmaking colors provides sensory stimulation that actively combats lethargy.
Building Agency and Self-Efficacy
SAD can make individuals feel helpless against the changing weather. The tangible act of creating something from scratch builds a sense of autonomy and self-efficacy, reminding the brain that it can still execute control and find beauty during dark periods. Especially during a group session, participants can naturally bond together on similar experiences and share tips on how to feel hopeful and helpful.
Strategic Integration at Creative Hearts Collaborative
For the most robust defense against seasonal depression, clinicians at Creative Hearts Collaborative frequently recommend a layered approach: morning or lunchtime walks to catch the sunlight and attending weekly art therapy for immediate activation and biological regulation, alongside talk therapy to build long-lasting psychological resilience.
References
American Psychiatric Association. (2024a, March). Seasonal affective disorder (SAD).
American Psychiatric Association. (2024b, October 30). Two in five Americans say their mood worsens in winter; 29% say “falling back” hurts their mental health.
Farber, K. (n.d.). The inquiry of Byron Katie and cognitive restructuring. The Art of Being Human.
Joschko, R., Roll, S., Grabowska, W. A., Willich, S. N., & Berghöfer, A. (2026). Art therapy for depression: A systematic review and meta-analysis. Frontiers in Psychiatry, 17, Article 1789633.
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564.
Mental Health America. (n.d.). Seasonal affective disorder (SAD).
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