Seasonal depression, also called seasonal affective disorder (SAD), is a type of depression that returns around the same time each year as the seasons change. Many people experience seasonal mood changes during the fall and winter, but some experience them in the spring and summer. Seasonal depression often feels like a sadder, more irritable, or slowed-down version of yourself that arrives with the changing seasons: low mood, sleep disruptions, emotional dysregulation, low energy, and pulling away from people.
Our Los Angeles therapists Ariadna Armenta LCSW #102477, Arthur Sun LCSW #129742, Christina Harrison LCSW #99941, Gonji Lee LCSW #88522, Jeffery Park LMFT #108456, Leslie Yick AMFT #147779 & APCC #17060, and Rozheen Barekatein ACSW #123348 support BIPOC, LGBTQ+, QTIBIPOC, and neurodivergent clients with seasonal depression through telehealth therapy across California.
We believe that it is natural to be affected by the seasons. We are meant to be connected to nature, and sometimes that means our emotions and rhythms will also be affected. At times, however, the impact of season change can feel so overwhelming that extra support is needed. That is where we might be able to come in to support.
What Does Seasonal Depression Feel Like?
Seasonal depression presents similarly to other forms of depression: a low or empty mood most of the day, losing interest in things you usually enjoy, changes in sleep and appetite, low energy, trouble concentrating, irritability, and feelings of hopelessness or worthlessness. What makes it seasonal is the timing. It shows up around the same season each year and lifts when the season changes. This is often affected by changes like patterns around sunlight, temperature, humidity, air quality, social expectations, and our body’s natural responses to the shifting seasons.
Winter-Pattern Seasonal Depression
It is normal for our bodies to shift in response to winter, even when we live in mild winter climates like Los Angeles. As the temperature drops and we have shorter days with longer nights, our circadian rhythms shift and our bodies may send signals to preserve energy, store nutrition, and to turn inward. Some of us might find our bodies telling us to sleep and rest more, eat high carb foods to get through a less abundant season, connect with our shadow parts, or to engage in introspection. Sometimes, however, these natural shifts can tip us over into depression and anxiety. Some signs to look out for include:
Judging yourself for your natural responses to winter, like food cravings or feeling “less productive”
Oversleeping or fatigue that impacts other important areas of your life
Isolating from others
Having difficulty experiencing positive emotions
Irritability causing rifts in relationships
Difficulty focusing to the extent that it compromises things that are important to you
Summer-Pattern Seasonal Depression
We don’t talk as often about how some people may fall into depression as summer approaches. Higher temperatures and increased sweating can cause physical discomfort and affect health conditions that are sensitive to heat or sun (e.g., PCOS, hyperthyroidism, or lupus), and can also lead to higher emotional distress and irritability. Longer periods of daylight may affect circadian rhythms and melatonin production, affecting sleep. Increased pressure to lead a certain social life can also cause depression and anxiety, leading to self criticism if you’re not social enough, traveling or “happy” enough. Social media often exacerbates this as people will present only certain aspects of their life for others to see. Some signs to look out for include:
Trouble falling or staying asleep
Poor appetite
Restlessness and agitation
Anxiety
Irritability that feels out of character
Self-judgment
Can You Get Seasonal Depression in Sunny Los Angeles?
Yes, though it’s less common than in places with longer, colder winters. The National Institute of Mental Health notes that SAD is more common the farther north people live. For example, people in Alaska or New England are more likely to develop it than people in Florida. Living in Los Angeles might lower the likelihood, but it doesn’t make you immune.
Even in LA’s idealized climate, the seasons bring changes in the amount of time we spend in the daylight, shifts in temperature, and modified social norms. After daylight saving time ends in early November, the sun sets before 5 p.m. for much of December. Many people leave for work in the morning, spend the day indoors, and drive home on the 405 or the 10 in the dark. Even in a sunny city, it’s common to get very little daylight during the week. This can seriously affect people’s circadian rhythms, and for some, the longer bouts of darkness can impact mood.
Not every seasonal low is purely based on the climate. The winter holidays can bring up family conflict, especially for LGBTQ+ and BIPOC folks navigating complex family dynamics. Anniversaries of loss, including the January 2025 wildfires, can make the same weeks feel heavy year after year. Burnout at the end of the year is real too. These experiences can follow a seasonal rhythm without being SAD.
A therapist can help you better understand what might be happening for you during your low periods, whether that’s a shift in light and sleep, grief, trauma, family stress, or the cumulative weight of living in marginalized identities.
How Can You Fix Seasonal Depression?
It is normal to respond to the seasons, as we are part of the natural world. We may always feel sleepier in the winter, but we can keep the ensuing depression and anxiety from taking over our lives in a way that feels disruptive.
1. Light Therapy
Light therapy usually means sitting near a light box that gives off 10,000 lux of light (about 20 times brighter than ordinary indoor light) for 30 to 45 minutes, typically first thing in the morning, from fall through spring. Talk with a doctor before starting, especially if you have bipolar disorder, an eye condition, or take medication that makes you more sensitive to light.
2. Cognitive Behavioral Therapy
CBT-SAD is a version of Cognitive Behavioral Therapy built for seasonal depression. It combines working with negative thoughts about the season with behavioral activation: scheduling small, doable activities that bring back energy and connection. In a randomized trial of 177 adults, CBT-SAD worked about as well as light therapy, with remission rates of 47.6% for CBT-SAD and 47.2% for light therapy on the study’s clinician-rated measure. NIMH notes that CBT’s benefits appeared to last longer across a second winter.
3. Medication
Antidepressants, including SSRIs, are also used to treat seasonal depression. The FDA has approved extended-release bupropion to help prevent winter depressive episodes from coming back when it’s started before the season. Our therapists don’t prescribe medication, but we can coordinate with your psychiatrist or primary care provider.
4. Vitamin D
Vitamin D deficiency is common in people with SAD, and some people take supplements. Research results are mixed, so check with your doctor about whether testing or supplementing makes sense for you.
At Nokdu Therapy, CBT-based tools are often used alongside Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT) skills for intense emotions, and Internal Family Systems (IFS) for the parts of you that shut down or push through. For ADHDers and autistic folks, we adapt routines and behavioral activation to fit how your brain actually works.
Things You Can Start This Week
These won’t replace treatment if your symptoms are significant, but they can give you a place to start:
Try sun gating. Open the blinds as soon as you wake up, and if you can, get outside in the morning to get natural light, ideally within 30–60 minutes of waking up. Don’t look directly at the sun, just being out in the brightness is enough. Morning light signals your brain to lower melatonin and raise cortisol, which helps set your body’s internal clock. Over time, this may help with alertness, mood, and sleep quality.
Keep a steady wake-up time. Changes in the time we spend in daylight can also disrupt our sleep. Waking up around the same time each day, even on weekends, can help your sleep and energy feel more predictable.
Schedule one small thing you used to enjoy. This is the heart of behavioral activation: action comes before motivation. Schedule something that feels achievable, realistic, and enjoyable! Break it down into the smallest actionable steps.
Tell at least one person what’s going on. Withdrawal is part of seasonal depression for many. Letting a friend, partner, or community member know can make it easier to stay connected when you want to disappear.
Track your mood across the year. Noting when your lows start and end helps you and your provider spot a seasonal pattern, and plan support before next season begins.
When to Reach Out for Help
Consider reaching out to a therapist if your symptoms last most of the day, nearly every day, for two weeks or more, or if they’re affecting your work, school, relationships, or ability to take care of yourself. You don’t need to wait until it’s “bad enough.” Our guide to consultation calls can help you figure out what to ask.
If you’re having thoughts of suicide or self-harm, call or text 988 to reach the 988 Suicide & Crisis Lifeline..
Meet Our Los Angeles Therapists for Seasonal Depression
Ariadna Armenta, LCSW #102477
Ariadna is a first-generation Mexican-American, bisexual, femme therapist practicing CBT, DBT, ACT, and EMDR. She brings a culturally humble, intersectional lens to adults navigating anxiety, depression, trauma, and identity. Learn more →
Arthur Sun (they/them), LCSW #129742
Arthur is a queer, trans, Taiwanese-American, neurodivergent therapist offering DBT-based and IFS-informed therapy, along with EMDR. They specialize in working with QTBIPOC clients and those underserved by white-dominated mental health institutions. Learn more →
Christina Harrison (they/them; she/her), LCSW #99941
Christina is a certified CBT clinical trainer. They work with adults navigating anxiety, depression, self-worth, and complex identity, creating an affirming, nonjudgmental space to challenge the beliefs holding them back. Learn more →
Gonji Lee (they/them), LCSW #88522
Gonji is a CBT-trained therapist and founder of Nokdu Therapy, committed to affirming care for neurodivergent, BIPOC, and LGBTQ+ communities. They work with teens and adults navigating anxiety, neurodivergence, trauma, and the stressors of living in marginalized identities. Learn more →
Jeffery Park (all pronouns), LMFT #108456
Jeffery is a first-generation, queer Korean therapist trained in EMDR and experiential techniques that use creativity and expression. He works with teens and adults, including creatives and LGBTQ+ folks, navigating anxiety, self-esteem, life transitions, and trauma. Learn more →
Leslie Yick (they/them; she/her), AMFT #147779 & APCC #17060
Leslie is a queer, gender non-conforming, multicultural Chinese and Vietnamese associate therapist trained in Brainspotting and Trauma-Focused CBT. They specialize in intergenerational trauma, East and Southeast Asian American diaspora experiences, depression, and burnout. Leslie is supervised by Gonji Lee, LCSW #88522. Learn more →
Rozheen Barekatein (she/her), ACSW #123348
Rozheen is an Iranian-American therapist and daughter of immigrants who draws from CBT, ACT, and Motivational Interviewing. She supports children of immigrants, QTBIPOC, and SWANA/MENA communities navigating identity, belonging, anxiety, and depression. Learn more →
Common Questions About Seasonal Depression
What is the difference between seasonal depression and the winter blues?
The winter blues are a common, milder dip in mood or energy that doesn’t stop you from functioning. Seasonal depression, or seasonal affective disorder (SAD), is a form of major depression that returns at the same time of year and affects your sleep, energy, appetite, relationships, school, or work. Clinicians usually look for a seasonal pattern lasting at least two consecutive years before diagnosing SAD.
Can you get seasonal depression in the summer?
Yes. Summer-pattern seasonal depression is less common than the winter pattern, but it can have a significant impact on folks who experience it. Instead of oversleeping and craving carbohydrates, people with summer-pattern SAD are more likely to experience insomnia, poor appetite, weight loss, restlessness, agitation, and anxiety.
Can you get seasonal depression if you live in Los Angeles?
Yes, although it’s less common than in places with darker winters. The National Institute of Mental Health notes that SAD is more common the farther north people live. Folks in LA still experience shorter days after daylight saving time ends, commutes in the dark, and seasonal stressors like the holidays, so a seasonal pattern is worth taking seriously wherever you live.
How long does seasonal depression last?
For many people, seasonal depression lasts about four to five months a year. Winter-pattern symptoms often start in late fall and ease in spring. Because it tends to come back each year, many people work with a therapist or doctor to plan ahead before the season starts.
Does light therapy work for seasonal depression?
Light therapy is one of the best-studied treatments for winter-pattern seasonal depression. It usually involves sitting near a 10,000-lux light box for 30 to 45 minutes each morning from fall to spring. Talk with a doctor before starting, especially if you have bipolar disorder, an eye condition, or take medication that makes you sensitive to light.
Can therapy help with seasonal depression?
Yes. Cognitive Behavioral Therapy adapted for seasonal depression (CBT-SAD) worked about as well as light therapy in a randomized trial of 177 adults, and NIMH notes its benefits may last longer across winters. Therapy can also help you understand what else your seasonal low is carrying, like grief, family stress, or burnout.
Can I get therapy for seasonal depression through telehealth?
Yes. Nokdu Therapy offers telehealth therapy for seasonal depression to clients anywhere in California, including throughout Los Angeles. You can start with a free 20–30 minute consultation to see if we’re a good fit.
Sources
National Institute of Mental Health. Seasonal Affective Disorder. Symptoms, diagnostic pattern, light therapy, CBT-SAD, medication, and vitamin D.
Rohan, K. J., et al. (2015). Randomized trial of CBT-SAD vs. light therapy for seasonal affective disorder. American Journal of Psychiatry.
Psychiatric News (2006). FDA approval of extended-release bupropion for prevention of winter seasonal depression.
Banner Health (2025). Sun gating and morning light for better sleep.
This article is for educational purposes and isn’t a substitute for an individual assessment from a licensed provider.
Seasonal Depression Support in Los Angeles & California
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