Understanding Seasonal and Clinical Depression
Spring in Seattle is a season of slow transformation. After months of gray skies, chilly rain, and early sunsets, the sun finally begins to break through. The days stretch a little longer, cherry blossoms bloom, and the promise of summer begins to take shape. For many, this change in weather brings relief and joy — a chance to shed the heaviness of winter.
But what if the sun comes out and you still feel sad?
If you’ve been struggling with low energy, lack of motivation, or feelings of sadness throughout the winter, it can feel confusing — even frustrating — when those feelings don’t magically lift once the weather improves. You might ask yourself, Why am I still sad when everything around me is getting brighter? If this sounds familiar, I want to reassure you of one thing: It’s okay to still feel sad when the sun comes out.
In this post, we’ll talk about why those feelings may linger, how to recognize the difference between seasonal depression and clinical depression, and what steps you can take to feel better.
Seasonal Depression vs. Clinical Depression
The shift from winter to spring can stir up a range of emotions — and it’s not uncommon for people to feel down even as the sun returns. However, it’s helpful to understand the difference between seasonal depression (often called Seasonal Affective Disorder, or SAD) and clinical depression (which persists regardless of the season).
Seasonal Depression (SAD)
Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter months, when daylight hours shorten and the weather turns colder and darker. Common symptoms of SAD include:
Low energy or fatigue
Increased sleep or difficulty getting out of bed
Loss of interest in activities
Feelings of hopelessness or sadness
Changes in appetite, particularly craving carbohydrates
For many people in Seattle and other places with long, gray winters, SAD can feel like a heavy weight that temporarily lifts once spring and summer arrive. However, it’s important to remember that everyone’s experience is different — and for some, those lingering feelings of sadness don’t dissipate with the arrival of the sun.
Clinical Depression
Clinical depression, or Major Depressive Disorder, is not tied to a specific season or external circumstance. It’s a mental health condition that can persist year-round, regardless of changes in weather. The symptoms often overlap with SAD but tend to be more persistent and less influenced by the return of sunlight. Signs of clinical depression include:
Persistent sadness or low mood most days
Loss of interest or pleasure in activities once enjoyed
Changes in appetite or weight
Difficulty concentrating
Feelings of worthlessness or hopelessness
Thoughts of death or suicide
If you’ve noticed that your low mood began in the winter but hasn’t improved despite sunnier days, it’s possible you may be experiencing something beyond seasonal depression.
One of the most common misconceptions about mental health is that our environment — like sunshine and warmth — should automatically make us feel better. But mental health doesn’t work that way. While external factors like sunlight can influence mood, they don’t cure depression or sadness.
It’s also important to acknowledge that when the seasons change, so do our routines and expectations. Suddenly there’s pressure to get outside, be social, or “take advantage” of the good weather. If you’re still struggling with depression, this can feel isolating — as if you’re missing out on the joy that others seem to experience.
But here’s the truth: The return of the sun doesn’t invalidate your feelings. You’re not failing or broken because you’re not automatically happy now that spring has arrived. Healing doesn’t always sync up with the seasons.
What You Can Do If You're Still Struggling
If you’re still feeling low despite the change in weather, there are steps you can take to care for yourself. Here are a few to consider:
Name What You’re Feeling
Sometimes simply acknowledging, I’m still sad, and that’s okay, can reduce some of the pressure you may feel. Give yourself permission to feel what you’re feeling without judgment.Reach Out to a Mental Health Professional
If your symptoms persist or feel overwhelming, talking to a therapist can help. They can work with you to explore whether what you’re experiencing is seasonal or clinical depression — and most importantly, help you find relief.Engage in Gentle Activities
If the pressure to get outside or “enjoy the weather” feels heavy, start small. Take a 10-minute walk, sit by a window, or spend time in nature in a way that feels manageable. You don’t have to love the sunshine right away — just give yourself permission to experience it.Prioritize Rest and Routine
Seasonal transitions can disrupt sleep, routines, and energy levels. Try to prioritize consistent sleep, gentle movement, and regular meals — all of which can help stabilize mood.Challenge Self-Criticism
It’s easy to fall into the trap of comparing your emotions to those around you, especially when everyone seems to be “coming alive” in spring. Remind yourself that healing doesn’t follow a seasonal calendar — and it’s perfectly okay to feel sad even when the sun is shining.
You’re Not Alone — and Help Is Available
Living in Seattle means navigating long, dark winters — and sometimes, that darkness can linger emotionally long after the sun comes back. If you’re still feeling low despite the season change, know that you’re not alone. Whether it’s lingering seasonal depression or something more persistent like clinical depression, there is support and treatment available.
Reach out to a mental health professional if you need help. You don’t have to pretend you feel okay. Healing happens when you make the time to explore your mental health with a trained therapist.