Dec 19, 2024
by Nia Patterson
Finding Light in the Darkness: A Guide to Seasonal Depression for Marginalized Folks
Navigate seasonal depression while acknowledging intersectional experiences. Learn accessible coping strategies and ways to find support that understands marginalized identities.
The weight of seasonal depression feels different when you're already carrying the heavy load of navigating the world as a Queer, BIPOC, Trans/Nonbinary, or marginalized person in general. As someone who exists at the intersection of many of these identities, I have experienced first-hand how frustrating it is to read typical articles and advice for how to cope with Seasonal Depression. Articles that often assume everyone has equal access to resources, healthcare, and support systems.
But when the darkness of winter meets the exhaustion of constant microaggressions and systemic barriers, we need different tools and strategies that acknowledge our whole experience.
Understanding the Intersections
Let's be real – seasonal depression hits differently when you're also dealing with the daily impact of being a Queer person or a Person of Color. For those of us in the LGBTQIA+ community, we might already be managing limited access to affirming healthcare or facing unfair isolation from our biological families. For BIPOC folks, the burden of racial trauma doesn't take a break during winter months. And for disabled individuals, typical advice about "just getting outside more" might not be physically accessible or safe.
These intersecting challenges can make standard seasonal depression advice feel not just unhelpful, but sometimes even harmful. When well-meaning people suggest expensive light therapy lamps or regular therapy sessions without acknowledging financial barriers, it can actually further or add to our sense of isolation, not lessen it.
Creating Accessible Light Sources
While we can't all afford fancy light therapy lamps or homes with huge windows, we can get creative about finding light in accessible ways. This might mean setting up your workspace near a window during daylight hours, or finding free public spaces with natural light where you feel safe and welcome. Sometimes it means creating our own ‘light’ through community connections – virtual meetups with other marginalized folks who understand our experience, or sharing resources within our communities.
For me, there are days during the winter months where I sit in my car, heat pumping, and enjoy being “outside” even though I’m tucked away in the heat of my car. This might not be accessible to everyone, but for me it gives me a little feeling of being outside on a sunny day, just not at the negative eighteen degree temperature outside.
So, for those of you who can't easily get outside, consider ways to bring natural light into your space: moving your bed closer to a window, using mirrors to reflect existing light, or creating bright, cozy corners in your home where you can rest and recharge.
Building Support Systems That Get It
Finding support that truly understands intersectional experiences is crucial. If you're able to access therapy, look for providers who explicitly state they understand and work with marginalized identities. Sometimes various providers are able to offer sliding scale options or teletherapy to increase financial accessibility.
Also, look into online communities as these can sometimes be their own kind of lifeline – whether it's finding others who share your identities and experiences through social media, or joining virtual support groups. I have a writer's discord I pop into from time to time and I also am a part of a few other close-knit communities that foster support throughout the winter.
One of the most important steps is to try your best not to be afraid of asking for what you need from your existing support system, and being specific when doing so. Sometimes people want to help but don't know how. Being clear about what support looks like for you – whether that's regular check-ins, help with practical tasks, or just someone to sit with you in the darkness – can help bridge that gap.
Daily Practices for Survival and Thriving
Some days, just existing is more than enough. Other days, you might find energy for small practices that help you cope: writing one line in a journal, sending a text to a friend, or doing a single grounding exercise. The key is finding practices that don't require huge amounts of energy or resources.
Remember that you don't have to transform your whole routine or "fix" your seasonal depression. Sometimes it's about finding tiny pockets of light in the darkness – a warm drink, a favorite song, five minutes of genuine connection with someone who gets it.
Final Thoughts on Seasonal Depression
To my fellow marginalized folks out there navigating seasonal depression: you're not alone in this darkness.
Your experiences are valid, your struggles are real, and you deserve support that acknowledges all of who you are.
Until the light returns – and it will return – may we continue to hold space for each other and find ways to shine together.
~~~
If you're looking for other articles I've written for QueerPsych, you can find them here! Or, if you want to talk more about this topic, I'd be happy to chat with you in my DMs on Instagram. You can find me at @thefriendineverwanted.
Intersectionality, Mental Health
