Feeling Down Every Fall? It Might Be Seasonal Affective Disorder—But Hormones Could Be Making It Worse

Do you feel your mood shift with the seasons—especially in the fall and winter? Is your energy on the floor, your cravings through the roof, and your patience nowhere to be found? If the colder months consistently bring you sadness, fatigue, and a mental fog you can’t shake, you might be dealing with Seasonal Affective Disorder (SAD).

And if you’re over 40? There’s a good chance your hormones are making it worse.

What Is Seasonal Affective Disorder (SAD)?

SAD is a form of cyclical depression that hits during specific times of the year—most commonly in fall and winter, when daylight disappears and your body’s internal clock gets thrown off. It’s more than just “winter blues”—this is a diagnosable, biochemical mood disorder.

Common symptoms include:

• Low mood or hopelessness

• Irritability or social withdrawal

• Oversleeping or feeling groggy all day

• Cravings (especially carbs) and weight gain

• Difficulty focusing or getting motivated

• A general sense of being “off,” flat, or out of sync with life

In rare cases, SAD can occur in spring/summer with more manic symptoms—like restlessness, insomnia, or irritability.

Why Women (Especially Over 40) Are More at Risk

Here’s what most people miss: SAD isn’t just about sunlight. It’s about brain chemistry. And your brain chemistry is directly tied to your hormones.

• Estrogen plays a massive role in regulating serotonin—the “feel good” neurotransmitter most affected in depression. When estrogen levels fall in perimenopause and menopause, serotonin does too, which increases susceptibility to SAD.

• Progesterone supports GABA—the calming brain chemical that helps you stay emotionally balanced. Low or erratic progesterone? Cue anxiety, irritability, and insomnia.

• Melatonin and cortisol, your circadian rhythm regulators, also shift during midlife. Add in seasonal light changes and boom—your internal clock goes haywire.

If you already feel off-kilter hormonally, the darker seasons can push your mood over the edge.

Root Causes of SAD—It’s Not Just Light

While a lack of sunlight is a known trigger, other contributing factors include:

• Living far from the equator (less natural light in winter)

• Family history of depression or SAD

• History of mood disorders or trauma

• Nutrient deficiencies (especially vitamin D, magnesium, omega-3s)

• Hormonal transition (a big one in your 40s and 50s!)

Treatment That Gets to the Root

You need more than a light box and positive affirmations. Here’s what I recommend for midlife women:

✅ Hormone testing and BHRT (bioidentical hormone therapy) to balance estrogen, progesterone, and cortisol
✅ Light therapy, 20–30 minutes in the early morning with a 10,000-lux light box
✅ Cognitive behavioral therapy (CBT) to rewire negative thinking patterns
✅ Targeted supplements: vitamin D3, omega-3s, B-complex, magnesium
✅ Gentle movement and daily rhythm: walking in natural light, structured routines
✅ Selective serotonin reuptake inhibitors (SSRIs), if needed, to support serotonin levels during your toughest months

And don’t underestimate the basics: stable blood sugar, quality sleep, nourishing food, and strong emotional support.

You’re Not Lazy. You’re Not Crazy. You’re Seasonal—and Hormonal.

If you feel your mood crash every fall and winter, don’t chalk it up to “just the holidays” or “winter blues.” SAD is real. Hormonal shifts are real. And together? They’re a potent combo.

But you don’t have to white-knuckle your way through half the year.

👉 Book your consult now at getmerva.com
👉 Let’s evaluate your hormone profile and build a custom plan to beat SAD—without losing another season to the shadows.