The days are shorter, the nights are colder, and for a lot of us, life just feels heavier this time of year. It’s not just in your head—seasonal depression, or Seasonal Affective Disorder (SAD), is real, and it can hit men hard. But instead of toughing it out alone, let’s talk about how to work through it. Because ignoring it? That’s not strength. Owning it and doing something about it is.
What Is Seasonal Depression?
Seasonal depression happens when reduced sunlight throws your body’s rhythm off, messing with your sleep and mood. It can feel like someone took your drive, tossed it in the junkyard, and left you idling in the cold. For a lot of men, it shows up as irritation, anger, or shutting down emotionally—because let’s face it, admitting you’re struggling isn’t something society gives us a lot of space for. But acknowledging it is the first step to taking back control.
1. Build a Game Plan
If you know you’re prone to this, don’t wait until it blindsides you. Start small: commit to stepping outside in the morning for at least 10 minutes of sunlight. Studies show light exposure helps regulate your body’s internal clock and mood (Roecklein & Rohan, 2005).
2. Move Your Body
Exercise isn’t just for abs or getting through that midlife crisis; it’s medicine for your brain. A 20-minute walk, a workout, or even wrestling with the kids can release endorphins that counteract the gloom (Meyer et al., 2020). No one’s saying you have to train for a marathon, but move. Even if it’s ugly.
3. Stay Connected
Isolation is a breeding ground for depression. Reach out, even when it’s the last thing you feel like doing. Call a friend. Join a group. Hell, message me through Fathership Program—I’d rather you vent than suffer in silence. Men were not meant to do life alone.
4. Bring the Light to You
Can’t get enough natural sunlight? Consider a light therapy lamp. They’re not just for offices and Instagram influencers. Research has shown they can reduce symptoms of SAD when used consistently (Lam et al., 2006). Think of it as your sun-in-a-box.
5. Be Real About Your Feelings
This one’s tough. For a lot of us, admitting that life feels overwhelming feels like failure. It’s not. Feelings don’t make you weak; they make you human. Write them down. Talk about them. Shout into the void if you have to, but don’t bottle them up.
6. Seek Backup When You Need It
Sometimes, seasonal depression gets to a point where you can’t white-knuckle through it. That’s okay. Therapy is not a sign you’ve failed—it’s a tool to help you win. It’s about being proactive, not reactive.
7. Stack Small Wins
On rough days, don’t try to conquer the world. Just focus on one thing: make your bed, take a walk, eat something nutritious. Small wins create momentum, and momentum gets you through.
Why It Matters
We’ve all been sold the lie that being a man means burying your struggles and pushing forward no matter the cost. But guess what? That doesn’t work. Owning your challenges and doing something about them? That’s real strength. And when you do that, you show up better—for yourself, your family, and your brothers.
Seasonal depression isn’t a life sentence. It’s a season. And like every season, it will pass. At Fathership Program, we’re here to remind you that you don’t have to go through it alone. We’ve got your back.
This winter, let’s do more than just survive. Let’s show the world what thriving looks like.
Work Cited
Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2006). Efficacy of bright light treatment in seasonal affective disorder: A meta-analytic review. Psychological Medicine, 36(5), 1–12.
Meyer, J. D., Morres, I. D., Fairclough, S. J., & Jones, M. V. (2020). Physical activity and symptoms of depression and anxiety: A meta-review. British Journal of Sports Medicine, 54(1), 1–8.
Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatric Annals, 35(8), 649–654.
ChatGPT. (2024). Facing seasonal depression: A guide for men to take the driver’s seat. Fathership Program Blog.
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