As the seasons change and the days get shorter, many of us may begin to feel the impact of winter. For some, this shift in seasons brings more than just colder temperatures—it brings an emotional shift known as Seasonal Affective Disorder (SAD). While SAD can affect anyone, the unique pressures of being a strong Black woman can make it harder to acknowledge these struggles and seek help.

For Black women who are constantly expected to be resilient, dependable, and emotionally tough, admitting to feeling low, tired, or even depressed might feel like a betrayal of that strength. But it’s important to recognize that seeking help is not a sign of weakness—it’s a necessary step in preserving your well-being.

Let’s take a deeper look at how SAD affects strong Black women and the steps you can take to protect your mental health.

The Strong Black Woman and the Pressure to Be “Strong”

The narrative of the strong Black woman is deeply ingrained in our society. It teaches Black women to carry their struggles in silence, to be the backbone for others, and to always “push through” without acknowledging their own pain. This expectation can be empowering at times, but it can also be exhausting—especially when it comes to mental health.

When the dark, cold months of fall and winter set in, many women experience increased fatigue, low energy, mood swings, and isolation. These are classic symptoms of SAD, a type of depression that follows a seasonal pattern. However, for the strong Black woman, these symptoms may be brushed off as just another challenge to endure, rather than a legitimate reason to seek help.

How SAD Can Show Up in the Strong Black Woman

SAD can manifest in ways that mirror the emotional burdens many strong Black women already carry. Here are a few examples of how it might show up:

• Increased Exhaustion: You may feel like you’re running on empty, but the expectation to “hold it all together” prevents you from taking a much-needed break.
• Emotional Numbness: As the weight of winter and societal expectations builds, you may begin to feel emotionally drained, finding it hard to connect with joy or excitement.
• Isolation: The shorter days and colder weather may make you feel even more isolated, and the idea of reaching out for help might feel impossible when you’re expected to be the one others rely on.
• Irritability and Overwhelm: You might feel more irritable or overwhelmed than usual, but dismiss these feelings because you’re used to juggling multiple roles and responsibilities.

Acknowledging the Impact of SAD: It’s OK to Ask for Help

It’s crucial to understand that feeling the effects of SAD doesn’t make you weak, nor does it mean you’re failing as a strong Black woman. In fact, recognizing these feelings and taking steps to address them is an act of strength in itself. You deserve to feel whole and supported, especially during the winter months.

Here are some ways to manage SAD as a strong Black woman:

1. Break the Silence: You don’t have to suffer in silence. Reach out to a trusted friend, family member, or therapist who understands your experience and can offer support. Vulnerability is a powerful way to counteract isolation.
2. Prioritize Self-Care: As Black women, we often place the needs of others above our own. Take time each day to do something that nourishes your mind, body, or spirit. This can be as simple as taking a walk, journaling, or setting aside a moment of stillness.
3. Consider Light Therapy: If you live in an area where winter days are short, light therapy can be incredibly helpful. This treatment involves sitting in front of a special light box that mimics natural sunlight to boost your mood and energy levels.
4. Seek Professional Support: Don’t hesitate to seek help from a mental health professional who can guide you through the winter months. Therapy offers a space to unpack not only the effects of SAD but also the pressures you face as a strong Black woman.
5. Lean Into Community: Strong Black women thrive in community. Consider joining a support group or online community where you can share your experiences and find solidarity with others facing similar challenges.

Embrace Your Strength and Seek Healing

Seasonal Affective Disorder is a real condition that affects millions of people, but it doesn’t have to take over your life. By recognizing the unique ways it can affect you as a strong Black woman, you can take proactive steps to care for yourself during the darker months.

Remember, true strength lies in acknowledging when you need support. It’s okay to take off the “superwoman cape” and tend to your own needs. By doing so, you give yourself the opportunity to rest, heal, and come back stronger—on your own terms.

If you’re struggling with SAD or feel overwhelmed by the pressure to be strong, we at Family Matters Counseling are here to support you. Our therapists understand the unique experiences of Black women and can provide culturally relevant care to help you thrive.