Seasonal Depression in Men: Navigating the Darker Months
As the days get shorter and the nights longer, many people notice a shift in mood, energy, and motivation. For some men, these changes can develop into seasonal depression, also known as Seasonal Affective Disorder (SAD). Understanding the signs, causes, and coping strategies can make a big difference in maintaining mental health during the colder months.
Why Men Are Affected Differently
Research shows that men with seasonal depression often experience it differently than women. While women may report sadness or tearfulness, men might show:
Increased sense of inadequacy (feeling “less than”)
Increased irritability or anger
Fatigue or low energy
Loss of motivation or interest in usual activities
Social withdrawal
Changes in sleep, appetite, or weight
Because these symptoms can look like stress, burnout, or “just being tired,” men may delay seeking help, which can worsen the impact on mood, relationships, and daily functioning.
Common Triggers
Seasonal depression is linked to changes in light exposure, which can affect the body’s internal clock, melatonin, and serotonin levels. Other contributing factors include:
Reduced outdoor activity
Increased isolation
Work-related stress or life transitions
Underlying mood disorders
Men who are already juggling high expectations and long work hours may be especially vulnerable to seasonal shifts. Students and young adults can feel this even more acutely during the winter months; early morning classes, long commutes, extra time spent on public transit, and increased academic pressures can all make it harder to maintain energy, focus, and mood.
Signs to Watch For
If you notice several of the following recurring during fall and winter, it might be more than just a case of the “winter blues”:
Persistent low mood or irritability
Loss of interest in hobbies, socializing, or sex
Fatigue and difficulty concentrating
Changes in sleep (oversleeping or insomnia)
Weight gain or increased cravings for carbohydrates
Increased alcohol or substance use
How Therapy Can Help
Therapy sessions don't always have to mean diving deep into your past or analyzing every emotion. Sometimes, it’s simply about having a consistent space to check in, to sort through what’s been feeling heavy, and to reconnect with yourself.
For many men, that weekly or biweekly conversation with someone who gets it becomes an anchor — a stable point of calm when everything else feels darker or more unpredictable. Over time, that stability can help regulate mood, reduce stress, and remind you that you don’t have to shoulder everything alone.
In therapy, you can:
Identify and track mood changes across seasons
Build realistic coping strategies for energy, motivation, and social connection
Challenge unhelpful beliefs about masculinity, vulnerability, and asking for help
Create structure and accountability to support long-term well-being
Therapy isn’t about fixing you. It’s about helping you find steadiness and clarity, even when the world outside feels heavy and grey.
Seasonal depression can sneak in quietly, especially for men who tend to “push through” difficult feelings. But it’s not weakness to slow down, talk it out, or ask for help — it’s strength. Having someone in your corner, a consistent space to breathe and reflect, can make a real difference when the days get shorter.
You don’t have to struggle through the winter months alone. Seasonal changes can hit hard, but support is available — even a weekly or biweekly conversation with someone who understands can help you manage mood, boost energy, and regain perspective.
This winter, give yourself the stability and space you deserve.
At Pursuit Counselling & Therapy, we provide a grounded, supportive space for men navigating seasonal changes — a place to find balance, energy, and perspective again.
