The Season Ain’t Always Bright

Exploring how seasonal changes impact Black women’s mental health—and how community, culture, and care can help us rise together.

The Shift We Feel

Every year, as the days get shorter and the air gets colder, something shifts. For some people it’s just a craving for cozy sweaters and pumpkin spice, but for many of us, especially Black women, that seasonal change hits deeper. It’s not just about the weather—it’s about our bodies, our moods, our energy. Seasonal Affective Disorder (SAD) is real, and while the medical books define it as “depression linked to seasonal changes,” in our lived experience it can feel like dragging ourselves through heavy days while the world expects us to keep moving at full speed.

My favorite season, though, has always been summer. It’s the hottest, the workload is lighter, kids are home from school, college students are back, and the Brooklyn streets come alive with community events and block parties. I can smell the grills, hear the music, and see people I haven’t crossed paths with since last fall. Summer is when connection feels easiest and people seem genuinely happier. I’ll admit, I spend more money during those months and the bugs definitely test my patience, but I wouldn’t trade it. Summer is also my birth season, which makes it feel even sweeter—everything seems brighter, warmer, and more possible, like all is well in the world, at least in my head. But when those long days of sun and heat slip away, I feel a subtle sadness creep in. Cooler weather brings more than just a change in wardrobe; it brings the reality of Q3 and Q4 responsibilities. Holiday spending starts calling my name, kids return to school and the hustle begins again, and the season reminds me of loved ones no longer here to celebrate. Just beyond that, tax season is waiting in the wings. So yes, seasonal depression has many layers. I don’t personally get SAD, but I have friends who do, and I know firsthand—it’s a very real thing.

The Weight Black Women Carry

For Black women, the effects of seasonal depression are layered on top of the daily weight we already carry. We are often the backbone of our families, our workplaces, and our communities. But that backbone role can come at a cost. Studies show that Black women are less likely to receive treatment for mental health struggles, even though we experience stress at higher levels due to systemic racism, economic inequities, and health disparities (National Alliance on Mental Illness, 2022). And our mental health doesn’t exist in a vacuum; it’s also shaped by the stage of life we’re in.

Women in their twenties and thirties may feel the pressure of believing they had life figured out, only to realize they need to push further and do more than they thought they had prepared for. Women in their forties and fifties often face the realities of perimenopause, which not only wreaks havoc on the body and hormones but can shift the dynamics of intimate and platonic relationships. For women in their sixties and beyond, menopause itself can bring both physical and emotional changes, along with new questions around retirement, travel, navigating a changing healthcare system, and what generativity looks like in this stage of life. Each season of life adds its own set of stressors, which only deepen the weight of seasonal depression. In other words: when the winter blues show up, they don’t come alone. They come wrapped in expectations, responsibilities, and sometimes silence.

Culture and Coping

Growing up in Brooklyn, I remember how our communities always found ways to cope—through music, food, faith, laughter, and connection. In Caribbean households, you didn’t just sit around feeling sad; somebody would tell you to “shake it off” or “pray it away.” And while prayer and resilience are powerful tools, they can’t be the only tools. We need space to say, “I’m struggling,” without judgment, and to access care that understands both our culture and our needs. From my own experience, I also know that in many Caribbean households, admitting you need therapy or that you’re struggling can still feel taboo, even when it shouldn’t. Too often, silence is seen as strength, when in reality it’s a heavy burden to carry alone. That’s why spaces must be created where we can release shame, unpack guilt, or simply have permission to just be. That is exactly why Brooklyn WATE exists. Our mission is to create culturally responsive outreach and intervention for the mental health of Black women and their families. There is a need, and we will continue to work to make sure that space is created to fulfill that need.

A 2021 report from the American Psychiatric Association found that only 4% of U.S. psychologists are Black, which means many of us don’t see ourselves reflected in the professionals we’re supposed to turn to. Representation matters because healing looks different when the person across from you understands the intersections of race, gender, and culture.

What the Research Tells Us

Science backs up what we feel. Research shows that lack of sunlight in the fall and winter disrupts our circadian rhythm, lowers serotonin, and affects melatonin—all of which influence mood and sleep (Mayo Clinic, 2023). Women are diagnosed with seasonal depression more often than men, and Black women specifically face barriers in diagnosis because our pain and struggles are too often minimized.

Another important factor is vitamin D. Sunlight is one of the main sources for our bodies to produce it, and studies show that vitamin D deficiency is linked to increased risk of depression and fatigue. This deficiency is even more common in Black women because melanin-rich skin absorbs less sunlight, which makes us more vulnerable when the days get shorter. But here’s the hopeful part: research also shows that intentional practices can help us rise through these shifts. Exercise—even simple movement like walking, dancing, or stretching—boosts serotonin and improves mood. Spending time outdoors, even in colder weather, can make a noticeable difference. Studies also suggest that sitting in nature, or even moments of solitude without distraction, lower stress levels and increase our overall sense of well-being. And then there’s community. Studies from the Journal of Health and Social Behavior highlight that people with stronger social support networks have lower rates of depression and anxiety. For Black women, this means our sister circles, our church families, our block associations, and yes, our organizations like Brooklyn WATE—are not just “nice-to-haves,” they’re lifelines.

When Support Feels Out of Reach

The truth is, not everyone has a sister circle, a church family, or a neighbor to check in on them. For some, the seasonal heaviness feels isolating, and that silence can become overwhelming. Without support, depression can sink deeper, and the risks become greater. Suicide rates among Black women, while lower than those of Black men, have been rising in recent years. According to the CDC, suicide is the third leading cause of death for Black Americans aged 15–24, and Black women face unique risk factors because of the stigma around mental health, limited access to culturally competent care, and the weight of carrying so many unspoken responsibilities. If you are in this place—feeling hopeless, stuck in negative thoughts, or thinking about hurting yourself or others—please know you are not alone, and there is help available. One small shift can make a difference: writing down your thoughts instead of letting them spiral in your mind, reaching out to one trusted friend, or simply stepping outside for a few deep breaths in fresh air. These small acts can interrupt the heaviness. But the most important step is reaching out for support. If you are in the United States and in crisis, please call or text 988, the Suicide & Crisis Lifeline, to be connected with trained counselors available 24/7. You deserve to be heard, supported, and cared for.

What We Can Do for Ourselves

Even if seasonal depression feels heavy, there are steps we can take to ease the weight. Healing is not about perfection—it’s about giving yourself grace and small acts of care that add up over time.

• Seek the Sun: Get outside when you can, even for a short walk. Sunlight helps boost serotonin and vitamin D, which are directly linked to mood. A light therapy lamp can also be a great option during darker months.

• Move Your Body: Exercise doesn’t have to mean the gym. Dance in your kitchen, take the stairs, stretch before bed—movement of any kind can help release stress and increase energy.

  

• Eat to Nourish: Foods rich in vitamin D, omega-3s, and whole grains support brain health. That doesn’t mean giving up comfort foods; it’s about finding balance that feeds both your body and your spirit.

• Rest and Reset: Prioritize sleep and moments of solitude. Even ten minutes of quiet in nature, prayer, or meditation can reset your nervous system.

• Self-Care Rituals: Lean into what makes you feel good—skin care routines, meditation, journaling, or even giving yourself permission to have a “do nothing all day” day. Sometimes rest is the medicine.

  

• Talk It Out: Journaling, therapy, or trusted conversations can break the silence that depression thrives on. Remember—saying “I’m not okay” is not weakness, it’s courage.

• Check On Your People: Sometimes healing comes from giving what we also need. A quick “thinking of you” text or call can uplift someone else and remind you that you’re not alone either.

Taking care of ourselves doesn’t erase systemic barriers, but it helps us build the strength to face them. These small acts, practiced consistently, become lifelines; reminders that our well-being matters too.

Why Community Responses Matter

Taking care of ourselves is vital, but we can’t ignore the bigger picture. Seasonal depression doesn’t happen in isolation—it is shaped by systemic issues like racism, income inequality, and limited access to healthcare. Even the most committed self-care routine can’t erase the stress of a medical bill, a lost job, or a school system that doesn’t serve our children equitably. That’s why community responses matter just as much as individual ones.

When organizations step in to provide safe spaces, culturally relevant resources, and a sense of belonging, it changes outcomes. For Black women especially, having spaces where we can be heard and seen without judgment isn’t just helpful—it’s life-saving. We are living in a time where health information access is shrinking for many communities, and equitable support is not guaranteed. That makes organizations like Brooklyn WATE more essential than ever. Through our workshops, sister circles, and initiatives like Open Closet, Black Women Cook, and Black Women Grow, we aren’t just filling service gaps—we’re building bridges. We’re making sure that women and families don’t fall through the cracks, and we’re creating networks of care that strengthen our borough. Community interventions can remind someone they’re not alone, connect them with resources they didn’t know existed, and ultimately make the difference between surviving and thriving.

Rising Together Through the Seasons

Seasonal shifts are inevitable, but being crushed under them doesn’t have to be. Being rooted in Brooklyn taught me that healing doesn’t always come from the top down—it comes from community. It comes from women linking arms, families sharing meals, neighbors checking in, and organizations standing in the gap to make sure no one is left behind. My own journey reminds me that while the seasons may change, the strength of community remains constant. That strength is what allows us to not just survive the darker months, but to create light for one another. When we prioritize wellness, when we build spaces of care, and when we hold each other up, we rise through every season. So as you move through these colder months, I encourage you to pause and ask yourself: How can I rise through this season, and how can I help someone else rise with me? Because together, even in the darkest months, we can still find light.

References

• National Alliance on Mental Illness. (2022). Mental Health by the Numbers.

• American Psychiatric Association. (2021). Diversity in Psychology Workforce Report.

• Mayo Clinic. (2023). Seasonal Affective Disorder: Symptoms and Causes.

• Journal of Health and Social Behavior. Studies on social support and mental health outcomes.

• CDC. Suicide data among Black Americans.

Malene Brissett is a wife, mother, and advocate for equity who writes as her own form of therapy. She holds a Master’s degree in Public Health and a Bachelor of Science in Psychology, blending research with storytelling to spark conversations that matter. She prides herself on being with the women, for the women—bringing equity and understanding to underserved communities.