When the Seasons Affect Your Heart: A Gentle Guide to Seasonal Depression
Hey beautiful soul, if you’re reading this during a tough season - literally or figuratively - I want you to know that you’re not alone, and what you’re feeling is valid. Let’s talk about something that affects so many of us: seasonal depression.
Your Feelings Are Real and Valid ❤️
First, let me wrap you in the biggest virtual hug and tell you this: seasonal depression is real, and it’s not your fault. Whether you’re from overseas adjusting to Australia’s unique seasonal patterns, or you’ve lived here your whole life, seasonal changes can deeply affect your mood and energy.
Around 3 million Australians experience some form of seasonal mood changes, and if you’re one of them, please know that there’s hope, help, and healing ahead.
Understanding Australia’s Seasonal Patterns
Living in Australia can be particularly challenging for seasonal mood changes because:
- Reverse seasons can be confusing if you’re from the Northern Hemisphere
- June-August are our winter months when many people experience the deepest symptoms
- Limited daylight hours in southern states like Victoria and Tasmania (as little as 9 hours in Melbourne)
- Cultural disconnect - Christmas happens in summer here, which can feel strange if you grew up elsewhere
For my beautiful readers who’ve moved here from other countries: it’s completely normal to feel disoriented by Australia’s seasonal patterns. Your body and mind need time to adjust to new rhythms.
When It’s More Than Just “Winter Blues” 💙
Let’s gently explore the difference between feeling a bit down during cooler months versus seasonal depression that might need extra support.
You Might Be Experiencing Seasonal Depression If:
Mood Changes:
- You feel persistently sad or empty for weeks at a time
- Activities you usually love don’t bring you joy anymore
- You feel hopeless about the future or worthless about yourself
- Making decisions feels overwhelmingly difficult
- You have thoughts about not being here anymore (If you’re having these thoughts, please reach out for help immediately - you matter so much)
Physical Changes:
- You feel exhausted no matter how much you sleep
- You’re sleeping much more than usual but still feel tired
- You’re craving carbs and comfort foods more than normal
- Your arms and legs feel heavy, like you’re moving through honey
- You want to hide away from friends and family
Seasonal Pattern:
- These feelings consistently appear during Australia’s autumn/winter months (March-September)
- You feel significantly better during spring and summer
- This pattern has happened for at least two years running
If You’re Experiencing “Winter Blues” (Still Valid!)
Even if your symptoms are milder, your experience matters:
- Slight mood dips during cooler months
- Wanting more comfort foods and cozy time indoors
- Feeling less energetic than during summer
- Still able to function, just not feeling your brightest
Both experiences deserve compassion and support - there’s no “right” amount of struggle to warrant care.
The Beautiful Science Behind Your Experience 🧠
Understanding what’s happening in your body can help you feel less alone in this experience.
How Light Affects Your Beautiful Brain
When we get less sunlight (especially during Australian winter), several things happen:
- Your internal clock gets confused - your body produces too much melatonin (sleepy hormone) too early
- Serotonin levels drop - this is your “feel-good” brain chemical that keeps mood stable
- Your stress hormone (cortisol) gets out of rhythm - affecting both sleep and mood
For those of you from tropical countries or places with more consistent daylight: your brain was used to different light patterns, and it’s working hard to adapt to Australian seasons.
Why Your Body Craves Comfort
When sunlight decreases, your brain desperately tries to compensate by:
- Craving carbohydrates (quick serotonin boost)
- Wanting to sleep more (conserving energy)
- Preferring to stay in safe, warm spaces (protective response)
This isn’t weakness - this is your beautiful body trying to take care of you the best way it knows how.
Gentle, Evidence-Based Healing Approaches 🌅
The wonderful news is that seasonal depression responds beautifully to treatment. Let’s explore options that can help you feel like yourself again.
Light Therapy: Your Daily Dose of Sunshine ☀️
Light therapy is like giving your brain the sunshine it’s missing. Here’s how to do it safely:
What You Need:
- A light therapy box (10,000 lux) - available at Australian pharmacies and online
- Popular Australian brands: Philips, Beurer, and Lumie devices
- Cost: $100-$300 (some private health funds cover this)
How to Use It:
- 30 minutes each morning within an hour of waking
- Sit about 50cm away from the light
- Do normal activities - read, have breakfast, check emails
- Consistency is key - daily use throughout autumn/winter months
Where to Buy in Australia:
- Chemist Warehouse
- Priceline Pharmacy
- Online: Amazon Australia, eBay, direct from manufacturers
- Some Medicare-approved mental health practitioners can advise on specific devices
Start gently - begin with 15 minutes and gradually increase. Some people feel better within days, others need 2-3 weeks.
Dawn Simulation: Gentle Morning Light
For those who find light boxes too intense:
- Sunrise alarm clocks gradually brighten over 30 minutes before you wake
- Available at JB Hi-Fi, Harvey Norman, and online retailers
- Gentler approach that works especially well for sleep issues
- Great option for partners who don’t want bright lights
Vitamin D: Australia’s Surprising Deficiency Issue 🌞
Ironically, despite our sunny reputation, 1 in 4 Australians are vitamin D deficient, especially during winter.
Getting Tested:
- Ask your GP for a vitamin D blood test (Medicare may cover this)
- Target level: 50-100 nmol/L
- Results usually available within a few days
Supplementation:
- 1000-4000 IU daily of vitamin D3 (cholecalciferol)
- Available at any Australian pharmacy without prescription
- Take with food containing healthy fats for better absorption
- Brands available: Blackmores, Swisse, Nature’s Own, Ostelin
Natural Sources in Australia:
- Midday sun exposure (10-15 minutes with some skin exposed)
- Even on cloudy winter days, some UV gets through
- Perth and Brisbane get more winter sun than Melbourne/Tasmania
- Fatty fish: Australian salmon, tuna, sardines
Movement That Heals 💃
Exercise is medicine for seasonal depression, but it doesn’t have to be intense:
Outdoor Options (Getting That Natural Light):
- Morning walks in local parks or along Australian beaches
- Outdoor swimming in heated pools (many councils have these)
- Weekend hikes in national parks near you
- Outdoor markets - Salamanca (Hobart), Queen Victoria (Melbourne), Paddington (Sydney)
Indoor Options:
- Yoga classes - hot yoga especially popular in winter
- Swimming at local aquatic centres
- Dancing - Zumba, ballroom, or just dance in your living room
- Gym workouts - many offer winter specials
Cultural Activities:
- Community centres often have culturally specific fitness classes
- Walking groups for various cultural communities
- Indoor sports popular in your cultural community
Remember: even 20 minutes of movement can boost your mood for hours.
Nourishing Your Body and Soul 🥣
What you eat can significantly impact your mood during seasonal changes.
Foods That Support Your Mood
Serotonin-Supporting Foods:
- Tryptophan-rich: Turkey, chicken, eggs, cheese, salmon (all readily available in Australia)
- Complex carbs: Australian rolled oats, quinoa, sweet potato, legumes
- Omega-3 fatty acids: Australian salmon, sardines, walnuts, chia seeds
- Vitamin B6: Chickpeas, tuna, pistachio nuts
Comfort Foods with Benefits:
- Warm porridge with berries and nuts for breakfast
- Hearty soups with vegetables and lean protein
- Herbal teas - chamomile, passionflower, lemon balm
- Dark chocolate (70%+ cocoa) - yes, this can actually help!
Eating Patterns for Mood Stability
Meal Timing:
- Protein-rich breakfast within an hour of waking
- Balanced lunch with complex carbs to sustain afternoon energy
- Light dinner 3-4 hours before bedtime
Cultural Food Adaptations:
- If you’re from a tropical climate, it’s okay to crave those foods in winter
- Many Asian, African, and South American ingredients are available in Australian cities
- Adapt traditional comfort foods to include mood-supporting nutrients
Sleep: Your Foundation for Healing 😴
Quality sleep is crucial for managing seasonal depression.
Creating Your Sleep Sanctuary:
- Blackout curtains to maintain darkness (especially important in summer)
- Cool temperature (18-21°C) - Australian homes can get quite warm
- Consistent bedtime even on weekends
- Morning light exposure as soon as you wake up
Managing Australian Daylight Changes:
- Use block-out blinds during summer’s long daylight hours
- Keep bedrooms well-ventilated - many Australian homes lack air conditioning
- Consider a fan or air conditioning for better sleep quality
Building Your Support Network 🤝
Isolation makes seasonal depression worse, but building connections can feel overwhelming when you’re struggling.
Professional Support in Australia
Where to Start:
- Your GP can provide a Mental Health Care Plan (up to 20 subsidised psychology sessions per year)
- Beyond Blue (1300 22 4636) - 24/7 phone and online chat support
- Lifeline (13 11 14) - if you’re having thoughts of self-harm
- Psychology Today Australia - find therapists who specialize in seasonal depression
Culturally Appropriate Support:
- Many psychologists in Australia work with culturally diverse communities
- Transcultural Mental Health Centre provides culturally specific resources
- Settlement services in each state offer mental health support for new migrants
- Some services offer support in languages other than English
Community Connections
Cultural Communities:
- Most Australian cities have cultural centres and community groups
- Meetup.com has groups for various cultural communities and interests
- Facebook groups for your cultural community in your city
- Religious or spiritual communities if that’s meaningful to you
Interest-Based Groups:
- Libraries often host book clubs and activities
- Community centres run various programs
- Volunteer work - gives purpose and connection during tough times
- Adult education classes - TAFE and community colleges offer social opportunities
Special Considerations for Our Multicultural Community 🌍
For Recent Arrivals to Australia
If you’ve recently moved to Australia, seasonal changes can feel especially challenging:
Common Experiences:
- Feeling homesick during seasons that remind you of special times at home
- Missing family traditions tied to different seasonal patterns
- Feeling disconnected from Australian cultural celebrations that happen in “wrong” seasons
Gentle Strategies:
- Create new traditions that honour both your heritage and Australian seasons
- Connect with others from your cultural background who understand the adjustment
- Be patient with yourself - cultural and seasonal adaptation takes time
- Maintain some home traditions while also being open to Australian ones
For Those Missing Home
It’s completely normal to feel extra homesick during certain seasons:
- Christmas in summer can feel wrong if you grew up with winter holidays
- Missing monsoon seasons if you’re from tropical climates
- Autumn/fall seasons might remind you of home if you’re from the Northern Hemisphere
Healing Approaches:
- Video calls with family during their seasonal celebrations
- Cook traditional seasonal foods from home
- Share your experiences with understanding friends or support groups
- Honor your feelings - grief about missing home seasons is valid
Creating Your Personal Seasonal Wellness Plan 📝
Starting Early (Autumn Preparation)
March-April in Australia:
- Begin increasing vitamin D supplementation
- Start light therapy before symptoms hit hard
- Plan social activities for the winter months ahead
- Adjust exercise routine for indoor/cooler weather activities
May (Early Winter Preparation):
- Stock up on comfort foods that also support mood
- Schedule regular social connections throughout winter
- Plan trips to sunnier parts of Australia if possible (Queensland, Northern WA)
- Prepare your living space with warm lighting and cozy elements
Tracking Your Progress
Simple Daily Check-ins:
- Mood rating (1-10) each morning
- Energy levels throughout the day
- Sleep quality and hours
- Light therapy compliance if you’re using it
- Social connections - did you talk to someone today?
Emergency Strategies for Tough Days
When Symptoms Feel Overwhelming:
- Increase light therapy to 45 minutes if tolerated
- Reach out immediately to your support person
- Get outside even for 10 minutes, even if it’s cloudy
- Use your crisis plan - have emergency contacts ready
Crisis Resources (Always Available):
- Lifeline: 13 11 14 (24/7)
- Beyond Blue: 1300 22 4636 (24/7)
- Emergency: 000
- Mental Health Triage: Each state has 24/7 mental health phone lines
When to Seek Professional Help 🏥
Please reach out for professional support if:
Immediate Help Needed:
- Thoughts about ending your life or self-harm
- Unable to function at work, study, or in relationships
- Using alcohol or substances to cope
- Severe hopelessness lasting more than two weeks
Professional Guidance Helpful:
- First time experiencing seasonal depression
- Self-help strategies not helping after 4 weeks
- Need help figuring out the right combination of treatments
- History of other mental health conditions
How to Access Help in Australia:
- Start with your GP - they can provide referrals and Mental Health Care Plans
- Private psychologists - if you can afford it or have private health insurance
- Community mental health services - available in each state
- Online therapy - services like BetterHelp, Lysn (Australian-based)
Hope for Brighter Days: Your Healing Journey 🌈
Understanding Recovery Patterns
Natural Recovery Timeline in Australia:
- Symptoms typically start improving in August-September
- Most people feel significantly better by October-November
- Full energy and mood return by December-January
- Important to gradually reduce treatments, not stop abruptly
Building Long-Term Resilience
Year-Round Strategies:
- Regular exercise routine that adapts to seasons
- Strong social connections you can rely on during tough times
- Stress management skills that work for you
- Annual wellness planning for seasonal changes
Remember Your Strength:
- You’ve survived difficult seasons before
- Each year you learn more about what helps you
- You’re building resilience with every step you take
- Your cultural background and experiences are sources of strength
A Message From Your Big Sister ❤️
Beautiful soul, I want you to know that seasonal depression doesn’t define you. It’s a temporary season that passes, just like Australian winter gives way to the beautiful spring and summer.
Whether you’re new to Australia or have lived here your whole life, whether your family understands what you’re going through or not, whether you have all the resources you need or you’re working with what you have - you deserve support, understanding, and healing.
You are not broken. You are a sensitive, beautiful person whose brain responds to environmental changes. This sensitivity, while challenging during certain seasons, is also part of what makes you empathetic, creative, and deeply feeling.
You are not alone. Millions of Australians experience seasonal mood changes. There are people who understand, professionals who can help, and communities that will support you.
You are worthy of care. Whether that care comes from light therapy, professional support, cultural community, chosen family, or all of the above - you deserve to feel better.
Spring always comes. Even in the darkest Australian winter, even when you can’t see it coming, even when it feels impossible - the seasons change, and so do difficult periods in our lives.
Take it one day at a time, one gentle step at a time. You’ve got this, and I’m cheering you on. 🌟
If you’re reading this and struggling right now, please reach out to someone today. Even just calling Lifeline (13 11 14) to talk can help. You matter more than you know.
Remember: This information is for educational purposes and doesn’t replace professional medical advice. Always consult with healthcare providers about your specific situation.
Resources mentioned in this article:
- Lifeline: 13 11 14
- Beyond Blue: 1300 22 4636 or beyondblue.org.au
- Mental Health Care Plans: Available through your GP
- Light therapy devices: Available at Chemist Warehouse, Priceline, and online retailers
- Vitamin D testing: Available through your GP (may be Medicare covered)