As winter arrives, many women notice subtle but meaningful shifts in how they feel. Energy levels drop, motivation feels harder to access, and emotions can feel heavier than usual. Even in Malta, where winters are relatively mild, shorter days and changes in routine can quietly affect mental wellbeing. For some women, these changes develop into what is known as seasonal depression.
Often referred to as Seasonal Affective Disorder (SAD), seasonal depression is a type of depression that follows a seasonal pattern, typically emerging during autumn and winter and easing as spring approaches.
While seasonal depression can affect anyone, research consistently shows that women are more likely to experience seasonal depression, and the way it presents in women is sometimes misunderstood or overlooked.
Seasonal depression is more than simply feeling low during the colder months. It involves persistent emotional, physical, and mental changes that can last for weeks or even months. These symptoms are closely linked to reduced daylight exposure, changes in sleep-wake cycles, and disruptions to daily routines.
In places like Malta, where winter does not feel extreme, seasonal depression can be harder to recognise. However, even small reductions in sunlight, combined with cooler weather and less time outdoors, can have a significant impact on mood and emotional balance.
Why Women Are More Vulnerable During Winter
There are several reasons why seasonal depression in women is more common. Hormonal systems that influence mood, particularly those involving serotonin, estrogen, and melatonin, are highly sensitive to changes in light and sleep patterns. As daylight hours shorten, these systems can become disrupted, increasing vulnerability to low mood and fatigue.
Sleep is another key factor. Winter often brings longer nights and changes in circadian rhythm, and women tend to be more affected by sleep disturbances. Poor or irregular sleep can intensify emotional sensitivity, reduce resilience to stress, and make everyday demands feel heavier.
Beyond biology, many women carry a significant emotional and mental load. Balancing work, caregiving, relationships, and household responsibilities requires energy and emotional presence. When winter lowers motivation and physical energy, this ongoing load can feel overwhelming, increasing feelings of guilt, inadequacy, or emotional exhaustion.
Seasonal depression does not always present as obvious sadness. In women, it often shows up in quieter, more internalised ways.
Many experience a persistent low mood, emotional heaviness, or a sense of numbness that lingers throughout the day. Fatigue is common, even after long periods of sleep, along with difficulty concentrating or feeling mentally clear.
Changes in appetite are also frequent, particularly cravings for carbohydrates or sugary foods, which are linked to the body’s attempt to regulate serotonin levels. This can sometimes lead to weight gain and increased self-criticism. Social withdrawal, irritability, heightened emotional sensitivity, and a loss of interest in activities that once felt enjoyable may also occur.
Because these symptoms overlap with stress, burnout, or hormonal changes, seasonal depression in women is often minimised, both by others and by women themselves.
Seasonal Depression in Malta
Living in a Mediterranean country does not make someone immune to seasonal depression. In Malta, winter often brings shorter daylight hours, damp weather, and changes in daily rhythm. People tend to spend more time indoors, exercise less, and social interactions may become more limited.
These shifts, combined with work pressures or financial stress that often surface at the end of the year, can quietly contribute to emotional strain. Without awareness, seasonal depression can feel confusing, leaving women wondering why they feel “off” despite life appearing stable on the surface.
What Can Help Ease Seasonal Depression
While seasonal depression can feel heavy, there are gentle and effective ways to support mental wellbeing during winter. Regular exposure to daylight, especially in the morning, can help regulate mood and energy levels. Even short walks outdoors can make a difference.
Establishing a soft, realistic routine can also be supportive. Gentle movement such as walking, yoga, or stretching helps regulate mood without placing pressure on already-limited energy reserves. Nourishing the body with balanced meals can stabilise blood sugar and support emotional regulation, reducing intense cravings and mood swings.
Equally important is emotional awareness and self-compassion. Understanding that winter affects mental health allows women to respond with kindness rather than self-judgement. Seasonal depression is not a personal weakness; it is a natural response to environmental and biological changes.
For many women, speaking with a mental health professional can provide valuable support. Therapy offers space to explore emotional patterns, manage seasonal shifts, and develop coping strategies that feel sustainable and personalised.
When to Seek Support
If low mood persists most days for more than two weeks, begins to interfere with daily functioning, or is accompanied by feelings of hopelessness or emotional numbness, it is important to seek support. Early intervention can prevent symptoms from becoming more severe and can make winter feel more manageable.
Winter may ask for more gentleness, more rest, and more compassion. With awareness and the right support, it does not have to define how women feel.
References
Eagles, J. M. (2004). Seasonal affective disorder: A review of the evidence. Psychological Medicine, 34(3), 369–380.
Mayo Clinic. (2023). Seasonal affective disorder (SAD). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564.
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Claire Galea is a self-employed holistic care practitioner with formal training in nursing. She is passionate about patient-centered care and public education on health and social issues. Committed to lifelong learning, Claire enjoys exploring a broad range of topics, from spirituality to contemporary affairs.
Claire is also passionate about spreading awareness on the negative effects that domestic abuse leaves on its victims’ mental, emotional, social and physical wellbeing. She is the author of two downloadable ebooks, namely Heal Your Life Forever and 5 Simple Steps To Creating The Life Of Your Dreams.
Click here to check out Claire’s full bio as well as a list of all her Wham published articles
