How To Cope With Evening Depression?

Evening Depression: A Closer Look

As the sun dips below the horizon earlier and earlier each day, many of us in Chicago are met with the long, dark evenings of late fall and winter. With the cold and darkness setting in, it’s not uncommon to feel our moods shift as well. For many people, these early nights bring a profound sense of sadness, loneliness, or fatigue — a phenomenon often called “evening depression.”

Evening depression can come in waves, and it doesn’t discriminate. You might notice yourself feeling down, unmotivated, or anxious, especially once the sun starts to set. This mood shift can feel all-consuming, and the worst part is that it often feels difficult to shake off. Evening depression is real, and it’s particularly common during the fall and winter months when our exposure to sunlight is limited and we spend less time outdoors.

As a therapist, I see a lot of clients who struggle with this specific kind of sadness. I want to share some practical strategies to help you cope with evening depression, as well as some insights into how therapy can help. If you’re one of the many people finding the nights extra tough this season, know that there are things you can do to manage these feelings.

Why Evening Depression Feels Stronger During Fall and Winter

First, let’s talk about why evening depression often feels worse during this time of year. There are two main factors at play: darkness and the lack of sunlight.

1. Early Darkness: During the fall and winter months, the sun sets earlier, meaning we have fewer daylight hours. In Chicago, we can experience darkness as early as 4:30 PM, which cuts short our exposure to natural light and can leave us feeling more isolated and down. When it’s dark outside, our bodies naturally start to wind down, producing more melatonin, a hormone that regulates sleep. For people who already feel low, this early shutdown can amplify feelings of lethargy and sadness.
2. Lack of Sunlight: The lack of sunlight during winter can lead to a deficiency in vitamin D and a decrease in serotonin, a neurotransmitter that contributes to our sense of well-being. This deficiency can lead to seasonal affective disorder (SAD), a type of depression that typically emerges during fall and winter months. But even if you don’t meet the criteria for SAD, you might still notice a dip in mood as a result of these environmental changes.

Evening depression can feel particularly heavy during the darker months, but the good news is that there are ways to cope.

Coping Strategies for Evening Depression

If you’re finding that evening depression is hitting hard, here are a few ways you can manage those feelings:

1. Create a Soothing Evening Routine

Establishing a calming, structured evening routine can be helpful in shifting your focus and soothing your mind. Consider activities that are low-stress but engaging, such as reading, knitting, doing puzzles, or journaling. Rituals like lighting a candle, making a warm drink, or listening to relaxing music can also help create a peaceful transition into the evening hours.

2. Light Therapy

Light therapy, using a light box or lamp that mimics natural sunlight, can be an effective way to increase your exposure to light, even when it’s dark outside. Many people use these lamps for about 20–30 minutes a day, especially in the morning, to help boost their mood and energy levels. Light therapy can also help regulate your body’s circadian rhythm, making you feel more alert and reducing the desire to hibernate once it gets dark.

3. Practice Mindfulness

Mindfulness involves being fully present in the moment, which can help you navigate your feelings without becoming overwhelmed by them. When you notice evening sadness creeping in, try to observe the sensations and emotions without judgment. There are many mindfulness exercises, such as breathing exercises, grounding techniques, or even mindful walking, that can help you reframe and anchor yourself in the present.

4. Get Physical Exercise

Exercise has numerous mental health benefits and can be especially helpful in combating low mood. If possible, aim for some physical activity during the day, ideally outdoors where you can get sunlight exposure. Even a short walk can be beneficial. If you prefer to stay indoors, consider gentle exercises like yoga, stretching, or at-home workouts.

5. Social Connection

If you’re feeling low, reach out to a friend or family member. Even a short phone call, a coffee date, or a virtual chat can lift your spirits. Making an effort to maintain social connections, even when you’re not feeling up to it, can go a long way in managing your evening depression. Sometimes, having someone to talk to is all we need to break the isolation and remember that we’re not alone.

6. Reframe Negative Thoughts

Evening depression can bring with it a lot of negative thinking, which can make us feel even worse. Challenge your thoughts by questioning their accuracy (see our CBT therapy page) and considering alternative perspectives. For example, if you think, “I’ll feel this way forever,” remind yourself that feelings are temporary, and you can take steps to feel better. Self-compassion is key here — be gentle with yourself as you work through these thoughts.

How Therapy Can Help with Evening Depression

If evening depression is impacting your quality of life or making it difficult to function, therapy can be a valuable tool. Therapy provides a safe, non-judgmental space where you can talk openly about your experiences and feelings.

As a therapist in Chicago, I’ve seen many clients who struggle with evening sadness and seasonal depression, and I know how much of a relief it can be for people to have support.

Here are a few ways therapy can specifically help with evening depression:

• Identifying Triggers: Therapy can help you recognize the specific triggers that contribute to your evening sadness, whether it’s negative thought patterns, stressors, or lifestyle factors. Once you’re aware of these triggers, it becomes easier to take proactive steps to manage them.
• Learning Coping Skills: Therapy provides you with tools and strategies to better cope with evening depression. These skills might include cognitive-behavioral techniques, relaxation methods, or mindfulness practices that can help you shift your thinking and improve your mood.
• Building Emotional Resilience: In therapy, you can learn ways to build resilience and improve your ability to handle difficult emotions. This might involve learning to accept feelings of sadness without letting them control your evening, or developing a self-care plan that allows you to nurture yourself during tough times.
• Addressing Deeper Issues: Sometimes, evening depression can be a symptom of underlying mental health challenges, such as anxiety, chronic stress, or unresolved grief. Therapy provides a space to explore these deeper issues in a supportive environment, which can lead to greater long-term relief.

Takeaways

Evening depression can be tough, especially during the darker fall and winter months. The change in light and shorter days can have a profound impact on our mood and energy. But it’s important to remember that while these feelings are valid, they don’t have to take over your evenings. With a few coping strategies and the right support, it’s possible to feel better.

If you’re struggling with evening depression, consider reaching out to a therapist. You don’t have to navigate this alone, and therapy can help you understand your experiences and develop new ways to manage them. Here in Chicago, there are many resources available, and finding someone to support you during the darker months can make all the difference.

You’re not alone in feeling this way, and with a bit of patience and care, you can navigate the evening blues and find some peace as you settle in for the night.