Seasonal depression is a term Millennials and Gen Z have gotten a lot more familiar with over the past couple of decades — and for good reason. It refers to the time of year when many people start feeling heavier moods as the days get shorter and colder.
In clinical terms, this is winter-pattern seasonal affective disorder (SAD). According to the Mayo Clinic and the National Institute of Mental Health (NIMH), symptoms of SAD can include oversleeping, craving high-carb foods, weight gain, low energy, social withdrawal, loss of interest in usual activities, and feelings of hopelessness or sadness nearly every day. Some people even experience guilt or thoughts of not wanting to live.
So, what can Millennial and Gen Z Black men do to fight off seasonal depression as fall deepens and winter sets in?
Get Outside While the Sun Still Shines
You know that lift you feel when sunlight hits your skin in the spring or summer? That’s your body producing serotonin — a natural mood booster. Less sunlight in the winter means less serotonin and less vitamin D, which can contribute to depression-like symptoms.
For Black Americans and other communities with higher melanin levels — including South Asian and Hispanic populations — this is especially important. Melanin naturally reduces the skin’s ability to absorb sunlight, meaning we need more exposure to get the same vitamin D benefits. When that doesn’t happen, vitamin D deficiency and higher blood pressure can creep in, increasing vulnerability to seasonal depression.
Even when it’s cold, bundle up and get outside. Walk, jog, or just sit by a sunny window for 30 minutes a day. Every bit of light helps.
Eat Right and Keep a Steady Sleep Routine
When winter hits, it’s easy to fall into comfort mode — heavy foods, irregular sleep, and endless naps. But those habits can make the big SAD worse. Carby comfort foods can mess with your energy, and a disrupted sleep cycle throws off your body’s circadian rhythm.
Try adding more seasonal fruits and vegetables to your diet, take vitamin supplements if needed, and aim for consistent bedtimes and wake-up times. Staying active during the day and avoiding long daytime naps can also help your body rest better at night.
Seasonal depression may try to sneak up on you, but with a few intentional habits — more light, smarter nutrition, and better sleep — you can protect your mood and your mind through the cold months.