Medically reviewed by Kevin Wandler, MD, Chief Medical Advisor
As the days get shorter, plenty of people feel a little more sluggish or want to stay in more. For some, though, the change is much bigger: a pattern of depression that shows up around the same time each year, lifts when the season changes and then returns the next year. This is seasonal affective disorder, often called SAD or seasonal depression.
North Texas winters may be mild compared with much of the country, but shorter days and less sunlight still affect people here. This article explains the signs of seasonal depression, what causes it and which treatments and daily habits can help. If your mood has dropped to the point that you are thinking about suicide, call or text 988 right away. If you are in immediate danger, call 911.
What Is Seasonal Affective Disorder?
SAD is a type of depression defined by its recurring seasonal pattern. Clinicians now often describe it as major depression with a seasonal pattern. The most common form begins in late fall or early winter and eases in spring or summer. A less common summer pattern starts in late spring and lifts in the fall.
To be considered SAD, symptoms must meet the criteria for depression and follow this seasonal cycle over multiple years. It is more than a few gloomy days in January.
Signs of Seasonal Depression
SAD includes the core symptoms of depression, such as feeling down most of the day, losing interest in activities, feeling hopeless or worthless, low energy and trouble concentrating. Each seasonal pattern also tends to bring its own signs.
The winter pattern often includes:
- Sleeping much more than usual and still feeling tired
- Craving carbohydrates and gaining weight
- Pulling away from friends and activities, a feeling some describe as hibernating
- Heavy, sluggish feelings in the body
The summer pattern is more likely to involve trouble sleeping, poor appetite, weight loss, restlessness, agitation and anxiety.
Winter Blues or Something More?
Mild seasonal dips in energy and mood are common and usually do not disrupt life much. SAD is different. It affects your ability to work, keep up with relationships and take care of yourself, and it lasts for much of the season rather than a few days. If you notice the same slide happening at the same time every year, that pattern is worth mentioning to a doctor or therapist.
What Causes Seasonal Depression?
Researchers believe reduced sunlight plays a central role. Less daylight can disrupt your internal clock, affect brain chemicals like serotonin that help regulate mood and shift the body’s production of melatonin, a hormone involved in sleep. Some research has also explored the role of vitamin D, which the body makes with sun exposure.
People with a personal or family history of depression or bipolar disorder may be more vulnerable. SAD is also diagnosed more often in women and in younger adults.
Seasonal Depression, the Holidays and Alcohol
The darkest months overlap with the holiday season, which can bring family stress, grief, financial pressure and more opportunities to drink. Alcohol may feel like a way to lift your mood or get through gatherings, but it is a depressant that can deepen low mood, disrupt sleep and interfere with antidepressant medications. If you notice you are drinking more each winter, it is worth paying attention to. Our article on common signs of depression can help you sort out what you are experiencing.
Treatment Options for SAD
Seasonal depression is treatable. Common approaches include:
- Light therapy. Sitting near a specially designed bright light box, usually in the morning, is a widely used treatment for winter-pattern SAD. Talk with a doctor first, especially if you have bipolar disorder or an eye condition.
- Psychotherapy. Cognitive behavioral therapy can help you challenge negative thoughts and plan rewarding activities during the hardest months.
- Medication. Antidepressants are often used, and at least one has been approved by the FDA specifically to help prevent seasonal depressive episodes.
- Vitamin D. Research on supplements is mixed, so ask your provider whether testing or supplementation makes sense for you.
Everyday Habits That Help
- Get outside in daylight, especially in the morning, even on cloudy days.
- Keep a consistent sleep and wake time, even on weekends.
- Move your body regularly, whether that is a walk, a class or a workout at home.
- Put social plans on the calendar in advance so isolation does not creep in.
- Limit alcohol, particularly during the holidays.
When Seasonal Depression Needs More Support
If symptoms are severe, keep getting worse each year or come with heavy drinking, drug use or thoughts of suicide, a higher level of care may help. Promises Dallas-Fort Worth offers depression treatment through residential mental health care, a partial hospitalization program in Lewisville and a virtual intensive outpatient program for adults anywhere in Texas. Care can include CBT, mindfulness-based approaches, psychiatric evaluation and medication management.
Frequently Asked Questions
Can you have seasonal depression in Texas?
Yes. Even in a sunny climate, shorter winter days reduce daylight exposure, and many people spend most daylight hours indoors.
Does SAD only happen in winter?
No. The winter pattern is more common, but some people experience depression that starts in late spring or summer.
Can seasonal depression be prevented?
Because SAD follows a predictable pattern, you and your provider can plan ahead, sometimes starting treatment or healthy routines before symptoms usually begin.
Should I buy a light box on my own?
Light boxes are sold without a prescription, but it is wise to talk with a doctor first about the right type, timing and safety, particularly if you have bipolar disorder, an eye condition or take medication that increases light sensitivity.
Get Support Before the Season Takes Over
You do not have to wait for spring to feel better. Call Promises DFW at (469) 546-9303 to talk with our admissions team any time. You can also see which insurance plans we work with or reach out online.