“It’s Not Just the Darkness Outside: SAD, Politics, and the Weight We Carry.”

When the Light Fades: The Weight of Darkness and the World We’re Living In

So the clocks have rolled back, and for a lot of us, that shift isn’t just about time — it’s about mood, energy, and the reminder that the days are getting shorter and colder. The sun sets earlier, and somehow, everything feels a little heavier. For many people, this is when Seasonal Affective Disorder (SAD) quietly starts creeping in.

It’s not just “winter blues.” It’s exhaustion. Irritability. Overeating or oversleeping. The motivation to do anything feels like it’s leaking out of you. And for some, it’s not only about sunlight — it’s about the intersection of everything else going on around us.

Because let’s be real: this season, we’re not just fighting darkness in the sky. We’re fighting it in our country, in our politics, and sometimes in our spirits.

The Intersection of SAD and the State of Things

We can’t talk about mental health without talking about the world we’re living in. What’s happening politically right now is exhausting. It’s divisive. It’s ugly. It’s harmful — regardless of the intent behind the decisions being made. We are watching policies pass that strip away rights, minimize human dignity, and ignore the real needs of everyday people.

And while many folks are just trying to make it through the day, they’re doing so in a system that feels unstable and unsafe. When the government you’re supposed to trust acts in ways that deepen fear, anxiety, and hopelessness, your mental health feels that. It lands in the body. It sits in your chest. It shows up as fatigue, irritability, and emotional numbness.

So no, you’re not “too sensitive.” You’re not “overreacting.” You’re a human being trying to regulate yourself in a dysregulated world.

And when that’s layered with the biological and emotional effects of Seasonal Affective Disorder — the shorter days, the lack of light, the drop in serotonin — it’s no wonder people feel like they’re unraveling a little earlier this year.

What Real Self-Care Looks Like (Hint: It’s Not All Candles and Manicures)

I love a good nail appointment as much as anyone. That hour in the chair can be a sacred pause — no phone, no emails, no demands — just you and a moment of care. But real self-care has to go deeper than what we post on Instagram.

Real self-care is about capacity and boundaries. It’s being honest about what you can handle and what you can’t. It’s saying, “I love you, but I can’t talk about that right now.” It’s turning off the news when it’s too much. It’s staying in bed an extra hour because your body is begging you to rest.

It’s also movement. Sunlight. A 10-minute walk in the cold just to remind your nervous system that you’re still connected to the world. It’s a balanced meal and drinking water when your brain is telling you coffee and vibes will be enough (they won’t).

It’s creating space — for quiet, for prayer, for stillness.

And it’s taking action, too. Sometimes self-care looks like calling your representatives, joining your local community group, or advocating for policies that actually protect mental health and equity. Because advocacy is self-care when you’ve been silenced too long.

Coping When It’s Dark Out (Inside and Outside)

Here’s what I tell my clients — and what I tell myself:

• Get light. If you can’t get it naturally, use a light box. The science is there — it helps.

• Move your body. You don’t have to train for a marathon. Stretch. Walk. Breathe deeply. Let your body know it’s safe.

• Simplify your calendar. The pressure of the holidays, family dynamics, and social expectations can drain you fast. Give yourself permission to say no.

• Connect with people who see you. Isolation feeds depression. Even if it’s one friend or a group chat — stay connected.

• Don’t ignore your symptoms. If you notice your energy dipping or your thoughts getting darker, talk to a therapist. There’s no prize for pretending you’re fine.

And lastly — remember, it’s okay to grieve the world as it is right now. You can love your country and still be disappointed in it. You can be grateful and still exhausted. You can be functioning and still feel the fog of sadness rolling in.

As the Clocks Roll Back

When the light fades earlier and the air gets colder, give yourself grace. Recognize that you’re navigating both personal and collective storms. This season, choose compassion over productivity, boundaries over burnout, and authenticity over appearances.

So yes — get your nails done and say no. Sleep in and go outside. Speak up when something’s wrong and protect your peace.

Because as the darkness grows, we have to be intentional about creating our own light.