The 10 U.S. cities hit hardest by seasonal depression—plus, what truly helps

There’s a chill in the air and the sun is setting before dinner time, which can only mean one thing: ‘tis the season for seasonal depression. For the fifth year in a row, Thriveworks analyzed Google search trends and weather data to predict when and where seasonal depression will hit the hardest.

This year, it seems like the winter blahs are coming early: Seasonal depression is expected to peak in the first week of November. According to Google search trend data, searches for “seasonal depression” have already increased 200% from early August to late September, the typical seasonal ramp-up as days get shorter and temperatures drop.

We dug into the data and consulted the experts to find out more about this annual tradition, like: When does seasonal depression start? Who feels it the most? And what can you do about it?

What is seasonal depression?

Despite our tendency to throw around the term “seasonal depression” anytime someone feels especially dreary and unmotivated in the winter, it actually refers to a recurring mental health condition that’s thought to impact about one in 20 adults in the U.S., according to the American Psychiatric Association.

The difference between the winter blahs and true seasonal affective disorder (SAD) comes down to how severe, persistent, and impactful it is, says Jami Dumler, LCSW, director of clinical programs at Thriveworks. “This is not like, ‘I have a little bit less energy’ or, ‘I notice my mood’s a little bit lower in the evening because it’s darker.’ This is, ‘It’s impacting my functioning and hurting different aspects of my life.’”

When we talk about seasonal depression or seasonal affective disorder, we’re typically referring to a seasonal presentation of major depressive disorder. In order to be diagnosed, someone would need to meet the criteria for major depressive disorder, which includes experiencing five or more of the following symptoms (with at least one of the first two symptoms):

• Depressed mood
• Loss of interest or pleasure
• Significant changes in weight or appetite
• Sleeping too much or too little
• Noticeable physical changes, like moving very slowly or restlessly
• Fatigue or loss of energy
• Feelings of worthlessness or excessive guilt
• Trouble concentrating or making decisions
• Recurrent thoughts of death, suicidal ideation, or a specific plan or attempt to commit suicide

Those symptoms need to be present most of the day, nearly every day for at least two weeks, and they must result in significant distress or impairment in some part of your life. But to fit the seasonal pattern, these symptoms need to occur only during a specific time of the year for at least two years. In most cases, that seasonal pattern happens during the colder, winter months, but there are also cases of seasonal affective disorder spiking in the summer.

It’s also possible for seasonal depression to refer to a cyclical presentation of bipolar depression episodes. For that diagnosis, someone would need to meet the criteria of bipolar I or bipolar II disorder, with mood episodes that follow a seasonal pattern for at least two years.

When does seasonal depression peak this year?

To predict this year’s peak, we analyzed Google search data for “seasonal depression” over the last five years (U.S. searches only). The pattern is consistent: Searches spike in early- to mid-November, with this year’s peak predicted to happen the week of November 1, 2026.

To fill in our projections for this year, we modeled the peak based on historical search growth patterns from October through December over the last two years.

The U.S. cities where seasonal depression search interest is highest

Looking at this year’s Google search trends can also show us where search interest for “seasonal depression” was the highest over the last five years. The top 10 metros all come from the same five states and share a common thread: dramatic temperature shifts in the fall.

1. Parkersburg, WV
2. Marquette, MI
3. Idaho Falls-Pocatello, ID
4. Utica, NY
5. Binghamton, NY
6. Butte-Bozeman, MT
7. Missoula, MT
8. Lansing, MI
9. Elmira, NY
10. Syracuse, NY

What causes seasonal depression?

It’s true that colder temperatures and less sunlight can contribute to seasonal depression. After all, “humans are meant to rest in the dark,” says Kate Hanselman, PMHNP, VP of clinical psychiatry at Thriveworks. But if it were that simple, we would all be hibernating until March. In reality, there are several factors that seem to play a role in who develops this condition, Dumler says.

For instance, seasonal depression is more common in women, people living further from the equator in northern latitudes, and those with a family history of depression, bipolar disorder, or SAD, according to a 2015 overview of the condition in Depression Research and Treatment.

Aside from biological factors, there are plenty of lifestyle and situational circumstances that can make this time of year especially difficult, which could set off a depressive episode in someone already at risk. “For a lot of people it can be a hard time with grief, loss, and trauma,” Hanselman says.

For instance, if your relationship with your family is complicated, or the holidays were painful or traumatic when you were growing up, the pressure to gather and celebrate can bring all of that back to the surface. Spending the season alone can also be hard, particularly if it’s the first year after a loss. Even year-end reflections can feel unsettling if the year didn’t go the way you hoped. And if you’re in recovery from substance use or disordered eating, facing a calendar full of festivities can be especially overwhelming.

Add to all that the fact that your routine and social support may be impacted as the days get colder and darker, and it’s no wonder rates of seasonal depression spike this time of year.

How to cope with seasonal depression

Whether SAD is something you deal with every year or you’re noticing symptoms of depression come on for the first time, here are a few ways to manage the condition and prepare for it in the future.

1.Find winter-friendly pivots for your go-to wellness habits.

Take a quick inventory of all your self-care strategies to see which ones might be impacted when the days get colder, shorter, and busier, Hanselman says. That might include things like your morning walk, regular park hangs with your friends, or even things like hobbies or date nights that tend to get canceled when you get out of work well after the sun goes down.

Next, brainstorm ways to either keep these habits going or replace them with something more winter-friendly, Hanselman says. You might invest in cold-weather gear, switch to a walking pad, get a gym membership for the season, or plan a weekly potluck with friends.

“If you can start routines when you’re feeling well and you’re more energetic and have a better mood, you’re more likely to stick to them,” Dumler says.

2. Sit down with your calendar and get intentional about the next five months.

If the holiday busy season tends to sneak up on you, try easing into the celebrations this year, Dumler says. Spending time with your calendar now can help you plan better so you don’t end up with five commitments in the span of two weeks.

Similarly, it can help to plan a trip or event after the busy season slows down so you have something to look forward to. “Even if the holidays are a good time for you, most people get to January and there’s this slump, and then February and March feel like forever,” Hanselman says. Booking a trip (ideally one that involves sun and your favorite people) helps break up the long winter months and gives you something to stay excited about.

3.Make sure you’re getting enough morning light.

Bright light therapy is an evidence-based treatment for SAD, but it’s not as simple as sitting in a bright room. “You can’t just stare at your desk light and have success,” Hanselman says.

Research recommends using a light box with 10,000 lux for 30 minutes a day (in the morning), from autumn to spring, if needed. The light should be angled about 30 degrees from your gaze, so you aren’t staring directly into the light. Ideally this would be while you’re getting ready in the morning or having your breakfast, Hanselman says.

If a light box isn’t realistic, Dumler reminds patients that 30 minutes of natural sunlight in the morning can get the job done too. If it’s possible to shift your schedule in a way to accommodate that, it might save you a purchase.

4. Check in with a professional sooner rather than later.

If your symptoms are impacting you to the point that you’re considering investing in a pricey light box, Hanselman recommends making an appointment with a therapist or primary care provider to talk about it. They’ll talk to you about when symptoms started, how long they’ve been lasting, and if they tend to have a seasonal pattern. They can also test your vitamin D levels to see if supplementation might help you in the winter months.

A therapist can also dig into the other factors that might be contributing to your seasonal symptoms—like the family you only see this time of year, the expectations that feel heavier around the holidays, or any of the countless triggers (see: food, alcohol, politics, childhood trauma, toxic relationships, financial struggles, etc.) that tend to spike this season.

“If you’re feeling down to the extent that you’re doing interventions on your own, come talk to us and we can help you make sure those recommendations are really robust,” Hanselman says.

5. Consider starting or upping mental health medications this season.

Depending on your symptoms, your provider may recommend starting or increasing the dose of a mental health medication. There is currently one medication called bupropion (Wellbutrin) that’s FDA-approved to help prevent SAD episodes. Bupropion works on dopamine and norepinephrine, which can be especially helpful for patients dealing with fatigue and lack of motivation, Hanselman says. “Wellbutrin is really helpful to get you back to your normal operating speed.”

SSRIs (selective serotonin reuptake inhibitors) are also commonly used for SAD, particularly if you struggle with depression year-round and notice it gets worse in the winter. It really depends on the individual, Hanselman says.

6. Add a note in your calendar for the end of summer next year.

Once spring weather and daylight saving time is within reach, it can be tempting to forget all about these coping strategies as you get back to your baseline. But if you’re prone to seasonal affective disorder, it helps to plan ahead for the next possible episode.

Go ahead and put a note on your calendar for next summer to remind you to schedule that therapy appointment or psychiatry session, or take stock of your winter self-care routine.

“We often don’t pay attention to our mental health until it becomes a problem,” Dumler says. “If you’re someone that notices those seasonal patterns, I really encourage thinking about a year-round plan for seasonal affective disorder, not just a winter plan.”

Frequently asked questions (FAQs)

What’s the most depressing month?

No single month is the most depressing for everyone, since mood depends on your circumstances, history, and where you live. But for the past five years, U.S. Google searches for “seasonal depression” have consistently peaked in early to mid-November.

Is seasonal depression real?

Yes. Seasonal affective disorder (SAD) is a diagnosable condition, not just a case of the winter blues. It’s usually a seasonal pattern of major depressive disorder (or, less often, bipolar disorder). Symptoms show up at the same time of year for at least two years and get in the way of daily life.

How many people have seasonal depression?

Seasonal depression affects about one in 20 adults in the U.S., according to the American Psychiatric Association. It’s more common in women, in people who live farther from the equator, and in people with a family history of depression, bipolar disorder, or SAD.

Does seasonal depression end in spring?

For many people with winter-pattern seasonal depression, symptoms ease or go away completely in the spring, but it isn’t guaranteed. Some people have a summer pattern instead, and if your symptoms last past the season or aren’t improving, check in with a therapist or primary care provider.