4 Reasons Spiritual Practices Are Helpful When Battling Seasonal Affective Disorder (SAD)
As the weather cools down and the days get shorter, many of us find our energy and mood shifting in ways that don’t always feel good. If you’ve ever noticed yourself feeling more tired, down, or just not as motivated during the fall and winter months, you might be dealing with Seasonal Affective Disorder (SAD). Trust me—I’ve been there too. It’s real, and it can feel heavy. And as Black women, we carry so much already—balancing work, family, relationships, and the expectations placed on us by society. When SAD hits, it can feel like a lot.
But here’s the good news: we’re not in this alone. We have access to spiritual practices that can bring us peace, clarity, and strength even in our darkest seasons. As a woman who knows what it feels like to battle through SAD, I’m here to remind you that leaning into your faith and using tools from both psychology and spirituality can help lighten the load. No matter what stage of life you’re in—whether you’re a teen trying to navigate high school, a millennial juggling work and relationships, or a boomer figuring out the next chapter—these practices can help you find your way through.
Here are four reasons why spiritual practices are so helpful when battling Seasonal Affective Disorder:
1. Prayer Helps You Release What You’re Carrying
When we’re going through it, sometimes we hold onto so much—emotions, worries, fears—that it starts to weigh us down. Prayer is such a powerful way to let that all go and give it to God. From a psychological standpoint, prayer is a form of mindfulness that helps calm your mind and regulate your emotions. It’s a space to get honest with God about what you’re feeling and receive comfort knowing that He hears you.
In 1 Peter 5:7, we’re reminded to “Cast all your anxiety on Him because He cares for you.” Think about that—God cares for you. He wants to carry the weight that’s too heavy for you to bear alone. As Black women, we often take on so much, but prayer is where we can lay it all down, even if just for a moment, and let God give us peace in return.
2. Meditating on Scripture Can Shift Your Mindset
When you’re feeling low, it’s easy to get caught in negative thoughts like “I’m not enough,” “Nothing will ever change,” or “I just don’t have the energy.” But here’s the thing—those thoughts don’t define you. In therapy, we talk about cognitive reframing, which is the practice of shifting your thoughts from negative to more balanced ones. Spiritually, this happens when we meditate on scripture and remind ourselves of God’s promises.
Romans 12:2 tells us, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” Meditating on God’s Word is like hitting the reset button on your thoughts. When your mind starts to spiral, you can ground yourself in the truth of who God says you are. Whether you’re a teen trying to fit in, a millennial managing family and career, or a Gen X woman navigating mid-life, taking time to meditate on the scriptures can transform your mindset and help you see things from a place of hope rather than despair.
3. Worship Lifts Your Spirit—Literally
There’s something powerful about worship that science backs up. Music therapy has been shown to improve mood, boost dopamine (the “feel-good” chemical in our brain), and decrease feelings of depression. Now add the spiritual layer of worship, and it’s even more powerful. When we worship, we’re not only connecting with God, but we’re also allowing our spirits to be lifted above whatever we’re facing.
Isaiah 61:3 talks about how God gives us “a garment of praise instead of a spirit of despair.” So when SAD feels like it’s pressing down on you, put on some worship music, sing, dance, and let your heart be lifted. Worship is a reminder that even in the darkest seasons, God is still worthy of our praise, and He is still moving in our lives. And sis, when your spirit lifts, your mood will follow. Whether you’re in your twenties trying to make sense of life or in your fifties discovering new purpose, worship can be your safe space to reconnect with joy.
4. Fellowship Reminds You That You’re Not Alone
One of the hardest parts of SAD is the isolation. It makes you want to withdraw, but that’s the last thing we need. God created us for community, and there’s something healing about being surrounded by people who love and support you. From a psychological standpoint, social support is one of the most important factors in preventing depression from getting worse. So don’t push people away—lean into fellowship.
Hebrews 10:24-25 encourages us, “Let us consider how we may spur one another on toward love and good deeds, not giving up meeting together… but encouraging one another.” When we stay connected with our church family, friends, or loved ones, we’re reminded that we’re not in this fight alone. Whether you’re a teen leaning on your mentors, a college student finding your people, or a boomer seeking deeper connections, fellowship is your lifeline. It’s in those moments of togetherness where we find strength, joy, and hope.
You Are Not Alone
Seasonal Affective Disorder can feel heavy, but you have spiritual tools that can help you navigate through it. Prayer, meditation, worship, and fellowship—these aren’t just religious practices. They are lifelines for your emotional and mental well-being. And remember, God works in all things, including this season, for your good (Romans 8:28).
No matter what stage of life you’re in, you don’t have to go through this alone. Lean into your faith, connect with your community, and know that brighter days are coming. God is with you, even in the winter months.
You are loved, you are seen, and you are never alone.