5 Strategies to Combat Seasonal Depression in Black Women

As the days get shorter and colder, many of us start to feel a little less energized and a little more down. Seasonal affective disorder (SAD), often called seasonal depression, is a type of depression triggered by changes in seasons.

For Black women, this experience can be layered with other stressors, like vitamin d deficiency, chronic stress, and disparities in healthcare access. Fortunately, there are practical, holistic ways to support your mental health through the darker months.

Here are five strategies to combat seasonal depression, tailored with Black women’s unique experiences and needs in mind.

1. Mindfulness Practices: Reclaiming Your Peace

Attractive black woman sitting in lotus position on bed meditating

Mindfulness is a powerful tool to ground yourself when seasonal depression starts to creep in. For women who play multiple roles in life, mindfulness can be a way to take back control of their inner calm.

Benefits of Mindfulness

Practicing mindfulness has been shown to lower stress, regulate emotions, and ease depressive symptoms. It helps quiet racing thoughts and keeps you present, instead of being pulled into the heaviness that seasonal shifts can bring. Over time, mindfulness can reduce anxiety, improve sleep, and support more balanced moods.

Simple Mindfulness Techniques

You don’t need a fancy setup to start. Just five minutes a day can make a difference. Try these:

  • 5-4-3-2-1 grounding exercise: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This brings your focus into the present.

  • Mindful breathing: Inhale for 4 seconds, hold for 4, exhale for 6. Repeat until your body relaxes.

  • Affirmations: Speak loving truths to yourself daily. “My feelings are valid.” “I deserve rest.” “I choose joy even in dark seasons.”

Building this practice consistently can help create emotional anchors during challenging times.

2. Natural Remedies for Seasonal Depression

Woman smiling and holding a bottle labeled 'black girl vitamins D3'

Our bodies and minds are deeply connected to nature. When sunlight decreases, your vitamin D levels can drop. This can affect your mood, energy, and immune health. This is where natural support becomes essential.

Vitamin D3 and Its Importance

Vitamin D deficiency is widespread among Black women, due in part to melanin’s effect on how the skin absorbs sunlight. Low levels of vitamin D have been linked to mood changes, fatigue, and symptoms of seasonal depression.

Supplementing with BGV D3 Gummies can help bridge that gap. By supporting vitamin D levels, you’re also supporting your emotional resilience and immune health throughout the winter months.

Black Girl Vitamins for Mental Health

In addition to vitamin D3, other supplements can play a role in mood regulation. BGV Omega-3 supports brain health, while Calm Girl Ashwagandha Gummies may help regulate your body’s stress response. Think of these not as quick fixes, but as daily tools to help your body better cope with seasonal shifts.

3. Coping Mechanisms for Stress

Serious young Black woman in earrings sitting at wooden desk and making notes in planner

Seasonal depression can amplify existing stress, and unmanaged stress can, in turn, make depressive symptoms worse. Developing healthy coping strategies is essential — not just to get through the season but to protect your peace long term.

Journaling for Emotional Release

Journaling gives your emotions a safe place to land. Black women often carry the weight of “being strong,” which can leave little room to process feelings. A journal is a judgment-free space to let it all out.

Try starting with prompts like:

  • “Today, I felt ___ and that made me realize ___.”

  • “I feel most safe when ___.”

  • “Right now, I need ___.”

Journaling regularly can help untangle heavy thoughts and give you more clarity and emotional release.

Physical Activity and Its Impact

Exercise isn’t just about fitness — it’s a powerful mood booster. Even light movement like a 20-minute walk can increase endorphins and serotonin levels. For Black women, adding movement can also mean community — think walking with friends, dance classes, or yoga sessions tailored for women of color.

The goal isn’t perfection. It’s simply moving your body in ways that make you feel good, inside and out.

4. Media Consumption and Mental Health

woman in gray long sleeve shirt holding black smartphone

The media we consume shapes our emotions more than we realize. In darker months, many people lean into endless scrolling or news cycles that can increase anxiety and worsen seasonal depression symptoms.

The Double-Edged Sword

Social media can offer a sense of connection, but it can also become overwhelming, especially when you’re already feeling low. Constant exposure to bad news, comparison, or negativity can amplify feelings of isolation or sadness.

Finding Positive Online Communities

Instead of cutting it out entirely, curate your digital environment. Follow uplifting accounts, join supportive Black women’s wellness communities, or listen to podcasts that center joy, healing, and community. Limit exposure to content that drains your energy.

Small boundaries like no scrolling first thing in the morning or after 9 p.m. can make a big difference in your mental state.

5. Holistic Approaches to Mental Health

Seasonal depression is complex. There’s no one-size-fits-all solution, which is why combining approaches can be powerful.

Combining Traditional and Alternative Therapies

Young woman with glass of water sitting on couch and looking at counselor while listening to his advice during psychological session

Traditional talk therapy, medication when needed, and alternative practices like meditation, breathwork, acupuncture, or herbal support can work together, not against each other. Black women have historically faced barriers in accessing mental health care, but more culturally competent providers and safe spaces are emerging every year.

If possible, consider finding a therapist who understands the unique intersections of race, gender, and mental health.

Seasonal depression can be tough, especially when layered with the lived realities of being a Black woman in America. But with the right strategies, support systems, and intentional care, you can navigate the season with more light, ease, and grace.

Start small: breathe deeply, take that walk, check your vitamin D levels, unfollow accounts that drain you, and permit yourself to rest. 

Your wellness matters. Your joy matters. Your light matters.

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