5 Faith Based Comforting Tips for Seasonal Affective Disorder
This post is about Seasonal Affective Disorder from a Christian Psychology Perspective.
Written by a previous trauma therapist, a Licensed Master Social Worker, and current PhD Student learning how to bridge the gap between theology and psychology.
Disclaimer: This post uses affiliate links. I may earn a small commission on purchases (at no extra cost to you).
What is Seasonal Affective Disorder? Why does seasonal depression happen? Am I failing as a Christian if I struggle with Seasonal Affective Disorder? Let’s educate ourselves about Seasonal Affective Disorder and science backed tips to help you prepare for this next season.
What is Seasonal Affective Disorder?
As the seasons change and the days grow shorter, it is incredibly common for an individual’s mood to fluctuate. Many individuals who struggle during the winter months wish that summer could last forever! But why? When our mood shifts with the seasons there is a biological explanation due to our body’s natural response to changing how much sunlight is absorbed in a day.
As Christians, we are often taught to be joyful and rejoice always. However, many with struggle with how we actually feel (groggy, tired, down in our mood) and how we think we should feel (joyful, energetic). Today, we will delve into this clash between the mind and the spirit exploring the facts behind seasonal affective disorder and how God’ grace extends to the fluctuation of neurochemistry.
The Shift in Biology
“If I say, ‘Surely the darkness will hide me and the light become night around me,’ even the darkness will not be dark to you; the night will shine like the day, for darkness is as light to you.” — Psalm 139:11-12
There is a small reign within the brain known as the suprachiasmatic nucleus, which is responsible for regulating our internal clock to the external environment. The suprachiasmatic nucleus helps regulate the body’s circadian rhythm, which is responsible for regulating the body’s energy levels, mood, and sleep.
With the seasons change so does the amount of light we absorb. Instead of spending more time outside at the beach or on a nice walk, we tend to hide from the cold indoors reducing the overall amount of light the suprachiasmatic nucleus can process. This shift in seasons can disrupt the body internal system.
As our body changes, we must be reminded to give ourselves the grace we deserve. Reducing any emotional shame surrounding this change is essential. When we are able to understand how the brain and body work, it can help with emotional regulation. Allowing one to be more patient with themselves as they understand their body and brains function rather than fighting against it.
Giving Ourselves Grace
“Then he lay down under the bush and fell asleep. All at once an angel touched him and said, ‘Get up and eat.’ He looked around, and there by his head was some bread baked over hot coals, and a jar of water. He ate and drank and then lay down again.” — 1 Kings 19:5-6
In psychology, Maslow’s Hierarchy of Needs argues the importance of getting one’s basic needs met in order for one to have the capacity to process higher-level emotions. We see in 1 Kings 19:5-6 advocating for the same thing! Making sure our biology, psychology, and social environments are all supported is essential in an individual operating at their most proficient level in life.
God doesn’t offer Elijah a sermon to fix his thinking. Instead, He addresses Elijah’s physiological baseline: He provides a nap, a warm meal, and water.
If we are struggling to get our basic need met (like sleep, food, natural LIGHT, and safety) our body will have a hard time properly functioning. If our body is having a hard time properly functioning, how much more difficult will it be to for our brain to function adequately!
Challenging the Pain
“Light is sweet, and it pleases the eyes to see the sun.” — Ecclesiastes 11:7
There are moments in our lives where we will feel unmotivated, tired, and overwhelmed with the idea of doing anything. However, in Cognitive Behavioral Therapy there is a tool called behavioral activation. The premise of this tool does not allow one to wait until they are motivated to act on something. Instead, behavioral activation calls for one to act first and the feelings of motivation will increase as one progresses forward.
The following tools are educational grounded ways to practice behavioral activation.
Seek Professional Counsel: Consulting a licensed therapist or psychologist is a proactive way to build an emotional toolkit. They can provide evidence-based strategies to navigate cognitive distortions that often accompany a low mood.
Circadian Entrainment: Try to get outside within the first hour of waking up. Natural morning light is critical for signaling the brain to halt melatonin production and sync your internal clock to the day.
Light Therapy: Clinical research heavily supports the use of phototherapy. Sitting near a 10,000-lux light box for 20-30 minutes each morning can simulate the missing sunlight and actively boost mood-regulating neurotransmitters.
Intentional Movement: Gentle, consistent exercise releases endorphins and increases brain plasticity (the brain’s ability to adapt and rewire itself), acting as a natural buffer against seasonal slumps.
No matter how seasons change, we can implement different tools to take actionable steps to support our physical and emotional well-being!
5 Facts About Seasonal Affective Disorder
1: SAD is heavily tied to the body’s internal clock. The decrease in sunlight in winter disrupts one’s circadian rhythm, leading to feelings of lethargy and mood shifts.
2: Studies have shown that people experiencing seasonal mood shifts may have difficulty regulating serotonin (the hormone that uplifts our mood) and may overproduce melatonin (the hormone that regulates sleep), making one feel persistently tired.
3: The prevalence of seasonal mood issues varies heavily depending on where you live. The amount of sunlight one receives in a day, can significantly affect one’s mood.
4: Unlike some other mood fluctuations, seasonal depression is a noticeable pattern. Typically starting in the fall and then resolving itself around spring.
5: Research has shown that phototherapy (light therapy) is a non-invasive tool used to combat the biological effects of reduced sunlight during the winter.
Christian Journal Prompts
1: Have I ever felt guilty or like a “bad Christian” for feeling down or lacking energy during the winter?
2: How can I better honor myself due to the fact that my body and mood can change with the seasons, and it is not because of anything particular that I might have done?
3: When my energy drops this winter, what are three practical, physical acts of grace I can extend to myself (e.g., more sleep, warm meals, a walk outside) instead of just trying to “push through”?
4: How can I prioritize my body’s needs as the season changes?
5: How can I reframe my view of the winter season and invite God into this new phase of life?
Christian Book Recommendations
Whether you are a professional in the mental health realm or a Christian looking for educational material to get a better understanding of your needs, these book recommendations are perfect to further your education around today’s topic!
Winter Blues by Norman E. Rosenthal, MD. Description: Written by the pioneering researcher who first identified seasonal mood shifts, this book offers an indispensable look at the biological mechanics behind the winter fog. It combines fascinating clinical insights with highly practical advice on light therapy, dietary adjustments, and lifestyle shifts. Readers will find a clear, compassionate roadmap to regaining their energy when the days grow short.
Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May. Description: This beautifully reflective book invites readers to view the colder, darker months as a necessary season of rest rather than a problem to be solved. By blending personal stories with observations from the natural world, it transforms our understanding of life’s lean, quiet moments. It serves as a gentle reminder that dormancy is a vital part of renewal and that spring always follows the frost.
When Life Goes Dark: Finding Hope in the Midst of Depression by Richard Winter. Description: A psychiatrist and theologian thoughtfully tackles the complex intersection of mental health and Christian faith in this balanced guide. He addresses the biochemical realities of a heavy heart while directly challenging the unhelpful spiritual stigmas that often isolate believers. It is a deeply comforting resource for anyone trying to navigate emotional struggles with an active, honest faith.
Ready to level up your mental health—starting right now? You can unlock our entire library of recommended titles for FREE in the next 60 seconds. Claim your [Free 30-Day Kindle Unlimited Trial] to get instant access to these books and thousands of other wellness resources on any device. (Selection subject to change; check page for current availability.)
Closing Thoughts
I hope today’s blog post was not only educational but also helped you draw closer to God. If you or someone you know if potentially struggling with seasonal depression, please connect with a therapist today! Check out TherapyforChristians.com to get connected with a faith-based provider in your area!
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Disclaimer
Educational and Spiritual Support Only: I am not your therapist. The information provided on this blog—including book recommendations, worksheets, biblical insights, coping skills, or any other content on this blog—is for educational, informational, and spiritual encouragement purposes only. No Professional Relationship Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship. This blog is not a substitute for professional medical advice, diagnosis, or treatment.
Seek Professional Help: Always seek the advice of your physician or a licensed mental health provider regarding any medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read here. If you are in a crisis, please contact your local emergency services or a crisis hotline immediately.