Depressed in the Fall?

As a therapist here in Chicago, I hear a familiar question every year when the leaves begin to change: “Why do I feel more depressed in the fall?”

If you live in neighborhoods like Lakeview or the Gold Coast, you probably know the feeling. Summer in Chicago is full of festivals, lakefront walks, rooftop dinners, and late sunsets. Then suddenly, the days get shorter, the air turns crisp, and the rhythm of the city shifts. For many people, that shift is more than just seasonal—it’s emotional.

If you’ve noticed your mood dipping each fall, you’re not alone. In fact, what you’re experiencing may be a form of depression called Seasonal Affective Disorder (SAD) or a milder “fall depression” that’s triggered by environmental and lifestyle changes [see our page of SAD therapist in Chicago].

Let’s break down what’s happening, why it might feel stronger in Chicago, and how therapy and simple lifestyle adjustments can help you navigate it.

Why Fall Can Trigger Depression

Fall depression often sneaks up gradually. At first, it might look like low energy or a lack of motivation. Then, before you know it, you’re struggling to get out of bed or feeling disconnected from your usual activities.

Here are some common reasons why depression often shows up during the fall:

• Less sunlight – Shorter days mean less natural light, which impacts serotonin and melatonin, two brain chemicals that regulate mood and sleep
• Colder weather – The drop in temperature makes it less appealing to get outside, exercise, or socialize—things that typically boost mood
• Loss of routine – In summer, Chicago is buzzing with activity. Fall can feel quieter and more isolating
• Stressful transitions – For students or parents in Lakeview and Gold Coast, the back-to-school season or work ramp-ups in the fall can bring extra stress
• Anticipation of winter – For Chicagoans, the fall season can carry the looming reminder that long, dark winters are on their way

Why Fall Depression Hits Harder in Chicago

Chicago has its own rhythm, and that rhythm makes the fall transition more pronounced. Living near Lake Michigan, you feel the weather shift quickly—sometimes overnight. One week you’re at the Lakeview farmer’s market in shorts, and the next, you’re pulling out your winter coat.

In neighborhoods like the Gold Coast or Lakeview, people often spend summer evenings outdoors—walking along the lakefront trail, grabbing drinks on rooftop patios, or attending street festivals. When fall arrives, those opportunities start to fade, and with them, the natural boosts to mood that come with sunshine and social connection.

For many Chicagoans, the adjustment feels like an emotional whiplash. This sudden transition is one reason why depression focused therapy can be such a supportive tool—it provides structure and coping strategies when the season makes you feel off-balance.

Signs You May Be Experiencing Fall Depression

While everyone has an occasional off day, fall depression usually shows up as a consistent shift in mood or behavior. Here are some signs to look out for:

• You feel sad, hopeless, or more irritable than usual
• Your energy levels dip, and you struggle with fatigue
• Concentration feels harder, whether at work or school
• You’ve lost interest in socializing or activities you enjoyed over the summer
• Sleep patterns change—you may be oversleeping or having restless nights
• Cravings for carbs and sugar increase, often leading to weight changes

How Therapy Helps with Fall Depression

Therapy offers a safe space to talk about your mood shifts, but it also gives you practical strategies to manage seasonal depression. Here’s how therapy can help:

• Recognizing Patterns – Many clients don’t realize their depression is seasonal until we look back together at past years. Awareness is the first step toward change
• Cognitive-Behavioral Tools – CBT can help challenge negative thought patterns that often intensify in the fall and replace them with healthier perspectives
• Routine Building – Together, we create daily routines that encourage light exposure, exercise, and social connection—even when motivation is low
• Stress Management – Fall often brings work and school stress. Therapy provides tools to balance responsibilities without feeling overwhelmed
• Planning Ahead for Winter – By preparing in the fall, you can build resilience and structure to carry you through Chicago’s darker months

Practical Tips for Easing Fall Depression in Chicago

In addition to therapy, here are some small steps you can take in Lakeview, the Gold Coast, or wherever you call home in Chicago:

• Seek out sunlight – Walk along the lakefront or through Lincoln Park during daylight hours. Even 15–20 minutes of sun can help boost mood
• Use light therapy lamps – Many Chicagoans find that a light therapy box helps regulate energy and mood when natural light decreases
• Stay socially engaged – Don’t let the colder weather isolate you. Try a coffee shop study session in the Gold Coast or join a fitness class in Lakeview to stay connected
• Stay active – Exercise is one of the best mood boosters. Whether it’s yoga in Lincoln Park or a gym in Lakeview, movement makes a difference
• Eat with intention – Fall cravings are normal, but balancing them with nutrient-rich meals helps stabilize energy and mood

When to Seek Support

If your fall depression is affecting your work, relationships, or daily functioning, reaching out for professional help is a strong next step. Therapy gives you both emotional support and tools you can use year after year as the seasons change.

Here in our Chicago counseling practice, we work with clients from Lakeview, the Gold Coast, and surrounding neighborhoods who struggle with seasonal depression. You don’t need to go through fall feeling heavy or disconnected. Together, we can create a personalized plan to help you feel more balanced, supported, and ready for whatever the season brings.

Final Thoughts

Feeling depressed in the fall isn’t a sign of weakness—it’s a real, common experience, especially here in Chicago where seasonal changes are dramatic. The good news is that with therapy, community, and some intentional lifestyle changes, fall doesn’t have to feel like a dark cloud hanging over you.

If you live in Lakeview, the Gold Coast, or anywhere in Chicago and notice your mood dipping each fall, know that support is available. You don’t have to wait until winter to take care of yourself. Therapy can help you find light, even during the darker months. Click our contact form to request an appointment.