Understanding Prenatal & Postpartum Depression During the Winter Season
December is a month filled with warmth, family, and celebration but it’s also a time when many people experience a noticeable shift in mood and emotional wellbeing. Shorter days, colder weather, and limited sunlight can impact anyone, but for pregnant and postpartum individuals, these seasonal changes may intensify feelings of depression, anxiety, or overwhelm.
If you or someone you love is navigating prenatal or postpartum depression (PND/PPD), or noticing changes in mood as winter settles in, you are not alone and help is available.
Prenatal & Postpartum Depression: More Common Than You Think
Prenatal depression affects up to 1 in 7 pregnant individuals, and postpartum depression affects 1 in 5. These conditions are not a sign of weakness or failure; they are treatable medical conditions that can arise from hormonal changes, sleep disruption, stress, trauma, and major life transitions.
Common Symptoms Include:
Persistent sadness or hopelessness
Feeling disconnected from yourself or your baby
Loss of interest in activities you normally enjoy
Irritability or anxiety
Sleep disturbances (beyond newborn-related exhaustion)
Difficulty bonding
Thoughts of worthlessness or guilt
If you recognize any of these signs, reaching out for help is an act of strength.
How Seasonal Depression (SAD) Interacts With Perinatal Mood Changes
Seasonal Affective Disorder (SAD) is a form of depression triggered by reduced daylight in fall and winter. For pregnant or postpartum individuals, this seasonal shift can overlap with hormonal changes making symptoms feel heavier or more persistent.
Why this happens:
Reduced sunlight lowers serotonin and vitamin D levels
Melatonin levels shift, disrupting sleep cycles
Cold weather reduces time outdoors and physical activity
Holidays may heighten stress, expectation, and emotional fatigue
This combination can intensify:
Prenatal fatigue
Postpartum overwhelm
Feelings of isolation
Anxiety, intrusive thoughts, or restlessness
If your emotional load feels heavier in December, this may be why.
What You Can Do: Gentle, Evidence-Supported Practices. These supportive strategies may help regulate mood during the winter months:
1. Increase Light Exposure
Open blinds immediately in the morning
Spend time outdoors, even for 10–20 minutes
Consider using a 10,000-lux light therapy lamp (safe for most people; talk with your provider)
2. Stay Connected
Isolation can deepen depressive symptoms.
Build small, manageable connections:
Attend low-pressure community events
Lean on trusted friends/family
Join prenatal/postpartum support groups
3. Prioritize Nourishment & Rest
Blood-sugar dips, dehydration, and exhaustion can amplify emotional symptoms.
Gentle reminders:
Eat small meals consistently
Drink more water than you think you need
Rest when your body asks not when the dishes are done
4. Move Your Body Gently
Movement supports serotonin production and eases stress.
Try:
Walks
Stretching
Prenatal/postpartum yoga
Breathwork
5. Therapy & Professional Support
Speaking with a perinatal-trained therapist can provide tools, grounding, and relief.
When to Seek Immediate Help
Seek urgent support if you experience:
Thoughts of harming yourself or your baby
Inability to function due to sadness or anxiety
Episodes of panic, uncontrollable crying, or feeling “out of control”
Feeling detached or unsafe
You deserve support. You deserve care. You are not alone.
RESOURCES FOR PRENATAL AND POSTPARTUM MENTAL HEALTH
Immediate Support
988 Suicide & Crisis Lifeline — Call or text 988 988lifeline.org/get-help/
Crisis Text Line — Text HOME to 741741 crisistextline.org/
Perinatal-Specific Support
Postpartum Support International (PSI)
Helpline: 1-800-944-4773
Text in English: 503-894-9453
https://postpartum.netNational Maternal Mental Health Hotline
Call/Text: 1-833-943-5746 (24/7, free, confidential) www.mmhla.org/hotline
Therapist Directories
Psychology Today – Filter for perinatal specialists www.psychologytoday.com/us
Inclusive Therapists – Culturally responsive and BIPOC-centered options www.inclusivetherapists.com/
Sources & Evidence-Based References
American College of Obstetricians and Gynecologists (ACOG): “Perinatal Depression”
Mayo Clinic: “Seasonal Affective Disorder (SAD)”
Postpartum Support International (PSI)
National Institute of Mental Health: “Seasonal Affective Disorder Fact Sheet”
CDC: “Depression During and After Pregnancy”
A Final Note From Our Heart to Yours
December can be beautiful but it can also be heavy. If your mood feels different this time of year, please know that nothing is wrong with you. You deserve support, warmth, and a safe space to talk about what you're carrying.
You are seen, loved, and supported.
