Kennedy Collins, M.A., LPC Associate
Athletes for Hope Athlete Mental Health Research Fellow
Winter isn’t just colder, it can feel heavier too. As daylight decreases and routines shift, athletes may notice shifts in mood, energy, and motivation. For some, these changes go beyond a typical seasonal adjustment and may signal Seasonal Affective Disorder (SAD), a form of depression that is linked to seasonal patterns and reduced daylight. Seasonal changes can affect your body’s internal clock and brain chemistry, influencing sleep, energy levels, and overall mood.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that occurs most commonly in late fall or early winter and improves as daylight increases. It is not the same as temporary stress experienced in the holidays, a lack of motivation or burnout. Studies suggest that around 5% of people experience SAD in a typical year, with even more experiencing milder seasonal mood changes.
Feeling SAD can look like constant exhaustion, difficulty focusing or wanting to sleep far more than usual and yet feeling tired during the day. Some may notice an increased appetite, especially cravings for carbohydrates. Accompanied weight gain and a tendency to pull back socially and “hibernate” are also common. These symptoms often return around the same time each year and improve as the seasons change.
For athletes, SAD can directly affect training. Early mornings may feel heavier than usual, staying focused can be harder, and motivation can start to dip. Even athletes who are typically driven may notice more self-criticism or doubt creeping in, despite putting in the same amount of effort as always.
Supportive strategies
If you’re noticing seasonal changes in your mood or energy, a few small, consistent habits can make a real difference. Try getting outside in natural light whenever possible, even short walks early in the day can help. Athletes rely heavily on structure, routine and physical energy. Keeping a regular sleep schedule can support your body’s internal clock and improve energy levels.
Staying connected matters. Spending time with teammates, coaches, friends or family can help combat the urge to withdraw in the winter months. If negative thoughts or low motivation start to take over, talking about it instead of pushing through alone is an important step.
If symptoms start to feel overwhelming and persistent, reaching out to a mental health professional is a proactive way to take care of yourself. Paying attention, asking for support and giving yourself permission to adjust are all part of caring for yourself as both a human and athlete.
Visit athletewellbeing.org to explore more trusted tools, resources, and support designed specifically for athletes.
Citation
Kim, K., Kim, J., Jung, S., Kim, H. W., Kim, H. S., Son, E., Ko, D. S., Yoon, S., Kim, B. S., Kim, W. K., Lim, C., Kim, K., Lee, D., & Kim, Y. H. (2025). Global prevalence of seasonal affective disorder by latitude: A systematic review and meta-analysis. Journal of affective disorders, 390, 119807. https://doi.org/10.1016/j.jad.2025.119807