When the Light Fades: Navigating Seasonal Affective Disorder (SAD) for Black Women in Midlife and Beyond

As the days shorten and the air cools, many of us notice a shift—not just in the leaves, but in our mood and energy. What we often dismiss as “the winter blues” may actually be Seasonal Affective Disorder (SAD), a form of depression linked to the darker months. For Black women, especially those over 55, the effects can be uniquely challenging. But the good news is this: with preparation and care, winter can become not just survivable, but steady and nourishing.

While October may seem early to address the Winter blues, October is the best time to get a head start with the tools and practices that can ward off SAD.

Why SAD Hits Black Women Differently

• Melanin & Vitamin D: Our richly melanated skin is protective, but it also means we need more sunlight to produce vitamin D. In the winter, when the sun is scarce, deficiency becomes common—leading to fatigue, low mood, and aches.

• Underdiagnosis & Mislabeling: Symptoms of SAD in Black women are often overlooked or chalked up to stress, aging, or “just being tired.”

• Life Layering: Many of us are juggling caregiving, church, family, and health concerns. These responsibilities can mask or magnify symptoms of SAD.

  
  

Signs You May Be Experiencing SAD (Beyond Sadness)

• Increased irritability or impatience

• Brain fog and forgetfulness

• Digestive changes or unexplained body aches

• Craving carbs, sweets, or heavier foods

• Withdrawing from social calls or gatherings

• Feeling “jet-lagged” in your own body—falling asleep too early, waking sluggish

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Prevention and Care Tools

1. Light Is Medicine

• Aim for 15–30 minutes of morning sunlight daily.

• Consider a light therapy lamp—use it early in the day to reset your circadian rhythm.

2. Supplement Wisely*

• Vitamin D3, magnesium, and omega-3 fatty acids are powerful allies.

• Have your levels checked; Black women are especially prone to deficiencies.

  
  

  *Remember to book an appointment with your doctor to identify which supplements are safe for you to use.

3. Routine, Routine, Routine

• Fixed wake-up and sleep times can stabilize mood.

• Keep dopamine rituals (bubble baths, music, hobbies, cozy meals) on schedule, not just “when you feel like it.”

4. Move with Intention

• Gentle, consistent exercise helps boost serotonin and strengthen bones.

• Walking during daylight hours is doubly beneficial.

5. Stay Connected

• Isolation feeds depression. Schedule weekly calls, small gatherings, or church check-ins.

• Think of connection as medicine, not a luxury.

Closing Word

Sisters, we deserve to live whole through every season—not just endure winter. SAD is real, but so is our resilience. By tending to our light, routines, and joy, we can navigate the darker months with greater ease. Remember: healing begins at home, and in the rhythm of your daily life.

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Prayer of the Week

Holy One, as the days grow shorter and the nights stretch long, remind us that Your light never fades.

When shadows press heavily on our spirits, lift our eyes to the promise of morning. When weariness dulls our joy, breathe fresh life into our bodies and bones.

Teach us to honor our rhythms, to rest when the world slows, to find warmth in community, and to welcome delight as sacred medicine.

May we not fear the darker season, but move through it steady and assured—knowing that You are with us, guiding us toward the renewal of spring.

Amen.

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