Seasonal Depression in Maine: Why Winter Affects Mental Health
“Winter is not a season, it’s an occupation.”
As a therapist practicing in Maine, I've noticed a predictable pattern each year, every winter people tend to reach out more for depressive types of symptoms. If you're experiencing these feelings, you're far from alone. Seasonal Affective Disorder (SAD), commonly known as seasonal depression, affects approximately 1-10% of the population depending on geographic location—and here in Maine, we're particularly vulnerable.
If you’re struggling right now and need immediate support, help is available. You can call or text 988 to reach the Suicide & Crisis Lifeline, which offers free, confidential support 24/7. If you feel unsafe or are in immediate danger, please call 911. You can also reach out to trusted local resources, a healthcare provider, or someone you trust for support.
Why Maine Winters Hit Differently
Living in Maine means embracing long, dark winters. Our northern latitude means that by December, we're getting less than 9 hours of daylight. The sun sets before many of us leave work, and we might not see true daylight for days on end. This dramatic reduction in light exposure disrupts our circadian rhythms and affects serotonin and melatonin production.
The isolation of Maine winters can compound the problem. Snow-covered roads, icy conditions, and freezing temperatures make it harder to stay socially connected, and the activities that brought us joy in summer—hiking, beach visits, outdoor gatherings—feel impossibly distant.
Online Therapy Support in Maine
If winter has been affecting your mood, energy, motivation, or sense of hope, you don’t have to push through it alone. I offer secure online counseling in Maine—reach out to schedule a session or a brief consult.
Use the contact form to share what you’re looking for, and I’ll follow up with next steps.
Recognizing the Signs
Seasonal depression often masquerades as simple "winter blues," but the symptoms are more persistent and impactful than occasional low mood. I encourage my clients to pay attention to:
Persistent low mood or feelings of hopelessness that begin in fall or winter
Loss of interest in activities you normally enjoy
Changes in sleep patterns (often sleeping much more than usual)
Difficulty concentrating or making decisions
Increased irritability or anxiety
Changes in appetite, particularly craving carbohydrates
Feeling physically heavy or sluggish
Withdrawing from social connections
If these symptoms sound familiar and they're interfering with your daily life, it's time to reach out for support.
Light Therapy and Lifestyle Approaches
One of the first interventions I often discuss with clients is light therapy. A quality light therapy box (10,000 lux) used for 20-30 minutes each morning can make a significant difference. I've had clients tell me it's "like flipping a switch" after just a week or two of consistent use.
Beyond light therapy, I work with clients on maintaining routines even when motivation is low. This might include:
Getting outside during peak daylight hours, even for just 10-15 minutes
Maintaining regular sleep and wake times
Staying physically active (even gentle movement helps)
Continuing social connections, even when you don't feel like it
Being mindful of alcohol consumption, which can worsen depression
When to Seek Professional Help
While self-care strategies are valuable, sometimes seasonal depression requires professional intervention. I always tell my clients: if you're struggling to function in your daily life, if you're having thoughts of self-harm, or if these strategies aren't providing relief after a few weeks, it's time to work with a mental health professional.
Therapy can be transformative for seasonal depression. Cognitive-behavioral therapy specifically adapted for SAD (CBT-SAD) has strong research support and helps clients identify and change negative thought patterns while building behavioral activation strategies. Sometimes, medication may also be appropriate, and I work collaboratively with clients to help them explore all their options.
If you're not sure where to start, I've written a comprehensive guide on how to find a counselor in Maine that walks you through the process of choosing the right therapist for your needs.
The Relationship Connection
Something I've observed in my practice is how seasonal depression affects relationships. When one partner is struggling with SAD, it can create distance, misunderstandings, and conflict. The partner with seasonal depression might withdraw, while the other partner feels rejected or helpless.
I encourage couples to approach this as a team challenge rather than an individual problem. Open communication about symptoms, needs, and support strategies can strengthen relationships rather than strain them. If you and your partner are navigating this together, my guide to couples therapy in Maine offers insights into how therapy can help you reconnect and build resilience together.
Building Your Support Network
Recovery from seasonal depression rarely happens in isolation. I encourage all my clients to build a comprehensive support network that might include:
A therapist or counselor
A primary care physician or psychiatrist
Supportive friends and family members
Community groups or activities
Crisis resources for difficult moments
Maine has a growing network of mental health resources, and I've compiled many of them in my Maine mental health resources guide. This includes crisis lines, support groups, community mental health centers, and specialized services across the state.
A Message of Hope
The challenges of Maine winters are real, but so is the beauty of our state and the strength of our communities. You don't have to wait for spring to feel better. With the right support and strategies, you can find light even in the darkest months.
If you're struggling right now, please reach out. Whether it's to me, another therapist, your doctor, or a trusted friend—taking that first step toward support is an act of courage and self-care.
Remember: you're not alone in this, and help is available.
If you're experiencing a mental health crisis, please call or text 988 for the Suicide and Crisis Lifeline, or call 1-888-568-1112 for the Maine Crisis Line.
Online Therapy Support in Maine
If winter has been affecting your mood, energy, motivation, or sense of hope, you don’t have to push through it alone. I offer secure online counseling in Maine—reach out to schedule a session or a brief consult.
Use the contact form to share what you’re looking for, and I’ll follow up with next steps.
