Pregnancy and Seasonal Depression: Understanding and Supporting Your Mental Health This Winter

Pregnancy is a transformative time that can bring unexpected emotional challenges. Many expectant mothers experience mood, motivation, or energy dips as sunlight decreases. This is often attributed to "winter blues," but it may actually be Seasonal Affective Disorder (SAD), and pregnancy can increase vulnerability to it.

Why Pregnancy and Seasonal Depression Can Be a Concern

Pregnancy already involves significant hormonal and physical changes, and these shifts can make your body and mind more sensitive to seasonal patterns. Here’s how:

• Hormonal fluctuations: Estrogen and progesterone rise during pregnancy, influencing mood and energy. These shifts can intensify emotional responses, especially during darker winter months.

• Amplified symptoms: When sunlight exposure decreases, serotonin levels drop. Combined with pregnancy hormones, this can increase feelings of sadness, irritability, and fatigue.

• Increased risks: Untreated seasonal depression can lead to complications such as preeclampsia, preterm birth, and low birth weight, while also increasing the risk of postpartum depression.

Your emotional health matters deeply, not just for you, but for your growing baby. Recognizing these signs early allows for gentle, proactive care.

How to Manage Seasonal Depression Naturally and Safely During Pregnancy

1. Maximize Sunlight Exposure: Try to spend at least 15–30 minutes outdoors daily, even on cloudy days. Sunlight naturally boosts serotonin and helps regulate your circadian rhythm. Sitting by a bright window can also help if going outdoors isn’t possible.

2. Consider Light Therapy: If natural light is limited, light therapy lamps can mimic sunlight and safely improve mood. Talk with your healthcare provider before starting, especially if you have sensitive skin, eye conditions, or migraines.

3. Move Gently, But Regularly: Exercise stimulates endorphins, your body’s natural mood elevators. Try walking, prenatal yoga, or stretching for 20–30 minutes a day (if cleared by your provider). Even small movements make a difference.

4. Practice Relaxation and Faith-Based Mindfulness: Meditation, deep breathing, or prayer can calm your nervous system and re-center your spirit. Try starting your day with gratitude journaling or gentle affirmations rooted in scripture , for example:

“The joy of the Lord is my strength.” – Nehemiah 8:10

5. Stay Connected: Isolation can worsen depressive symptoms. Reach out to a friend, join a prenatal group, or talk with your doula about your emotional wellbeing. A simple walk or coffee chat can lift your spirits.

When to Seek Medical Support

If you notice persistent sadness, exhaustion, or difficulty functioning in your daily life, it’s important to reach out for help. Your healthcare provider can discuss safe and effective treatments, from counseling and light therapy to additional mental health support.

If you have a history of depression or seasonal affective disorder, talk with your provider early in pregnancy about preventative steps. Early awareness can make a world of difference.

Remember: you are not alone, and there is no shame in seeking support. Caring for your mind is an essential part of caring for your baby.

Final Thoughts

Your mental health is sacred. God designed your body with incredible resilience, but even the strongest hearts need light and rest. As the seasons shift, give yourself grace to slow down, seek warmth — both physical and emotional — and lean into the support around you.

“Come to me, all who are weary and burdened, and I will give you rest.” – Matthew 11:28

You don’t have to walk this journey alone. Reach out to your doula, provider, or community for guidance. You are doing beautifully, even on the dimmer days.

References

Adapted from:[1] CR OBGYN[2] Essential Pregnancy Support[3] Providence Health Blog[4] Mamaya Health[5] Zita West Clinic[6] National Library of Medicine[7] LabCorp Health Education

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Christina Lundy is a certified birth & postpartum doula, certified childbirth educator, doula trainer, and agency owner. She’s located in East Atlanta and serves all of Metro Atlanta. She has 3 kiddos, whom she loves dearly. When she isn’t busy with a client or newer doula, you can find her outside in her garden, painting, or reading. Check out her instagram here.