by Darrin Pfannenstiel, J.D., M.Ed. | Dallas Therapist for Individuals and Couples | Serving the DFW Metroplex and Texas

As autumn transitions into winter, many people notice shifts in their energy, mood, and motivation. These changes might seem harmless, but for some, the seasonal shift can lead to a deeper, more challenging state known as Seasonal Affective Disorder (SAD), or seasonal depression. If you or someone you know experiences heightened sadness, low energy, or social withdrawal as days grow shorter, you may be dealing with this form of depression. Fortunately, there are effective ways to manage and overcome SAD.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that follows the seasonal calendar, typically emerging in late fall and easing in spring. SAD is believed to stem from reduced exposure to natural sunlight, which disrupts our internal body clocks (circadian rhythms), serotonin levels, and melatonin balance—all of which regulate mood, energy, and sleep. It’s more common in northern regions, where sunlight is scarce during the winter, though anyone can experience it.

People with SAD may experience:

• Persistent low mood

• Loss of interest in activities they once enjoyed

• Changes in appetite, often craving carbs

• Sleep disruptions (excessive sleep or insomnia)

• Fatigue and low energy

• Difficulty concentrating

• Increased feelings of worthlessness or guilt

While these symptoms may resemble those of major depression, SAD symptoms are linked to seasonal patterns, making early identification key.

Who is at Risk?

Several factors can increase one’s likelihood of experiencing SAD. Women are four times more likely than men to develop SAD, though it can affect anyone. People with a family history of depression or bipolar disorder, those with a vitamin D deficiency, and those in northern latitudes are also at higher risk.

Beyond these risk factors, those working in high-stress professions (e.g., attorneys, physicians, business owners) or spending most of their time indoors may also feel the weight of the changing seasons more acutely. Shorter days mean less sunlight exposure during peak hours, making individuals in these fields more susceptible to mood disruptions.

How to Recognize SAD vs. a “Case of the Winter Blues”

It’s normal to feel a bit down on gray winter days. But when the sadness becomes pervasive and disrupts daily functioning, it’s time to consider that it may be SAD rather than a mild case of the “winter blues.” Symptoms of SAD are typically severe enough to interfere with daily life, affecting one’s ability to focus at work, maintain relationships, and enjoy hobbies or social activities. If these signs persist for weeks on end or return annually, it’s time to explore professional support and coping strategies.

5 Effective Ways to Manage Seasonal Depression

The good news is that there are ways to manage SAD, from lifestyle adjustments to professional support. Here are some effective approaches for easing symptoms of seasonal depression:

1. Maximize Natural Light Exposure

Natural light can have a powerful impact on mood, helping regulate the body’s circadian rhythms and boosting serotonin levels. Even on overcast days, try to spend time outside or near a window. Morning walks are particularly beneficial, exposing you to early light, which helps set a healthy sleep-wake cycle.

2. Consider Light Therapy

Light therapy, which involves sitting near a specially designed lightbox that mimics natural sunlight, has proven to be effective for many individuals with SAD. This therapy is best used in the morning for about 20–30 minutes and should ideally deliver 10,000 lux of light. Always consult a healthcare provider before starting light therapy, as it isn’t suitable for everyone.

3. Maintain a Consistent Routine

The lack of sunlight can throw off your circadian rhythms, leading to erratic sleep patterns and fatigue. Establishing a steady daily routine for sleep, work, and physical activity can reinforce your body’s internal clock, providing structure and a sense of predictability. Try to go to bed and wake up at the same time daily, and incorporate physical exercise, as it can boost endorphins and improve mood.

4. Stay Active and Exercise Regularly

Physical exercise isn’t just beneficial for physical health—it’s essential for mental well-being, especially during the colder months. Whether it’s a quick home workout, a jog in the park, or even dancing to your favorite music, exercise releases mood-boosting endorphins. Aim to incorporate some form of movement daily, as studies show regular exercise can alleviate symptoms of depression.

5. Seek Professional Support

Sometimes, self-care strategies aren’t enough to fully address seasonal depression. Therapy can offer tools and support for navigating SAD, helping you identify triggers, manage symptoms, and build a proactive approach to handling future seasonal shifts. Speaking with a therapist can also provide you with a space to express your feelings, uncover underlying issues, and develop coping mechanisms personalized to your unique circumstances.

For those in high-stress roles—such as attorneys, physicians, business executives, and others—therapy can be a critical tool for managing the compounded stress that often arises during the winter months. At Eros Counseling, we specialize in individual and relationship therapy, offering a supportive, understanding space for those facing seasonal and situational challenges alike.

Is Medication an Option?

In some cases, medication may be recommended as part of a comprehensive treatment plan. Antidepressants, particularly SSRIs, can be effective for treating SAD when symptoms are severe. If you’re interested in exploring medication, speak with your healthcare provider to determine if this is a suitable option.

Vitamin D supplements are also worth considering, especially if you live in a region with limited winter sunlight. Low vitamin D levels can contribute to depressive symptoms, and supplementation has shown to be beneficial for some individuals with SAD. However, always consult with your healthcare provider before starting new supplements.

Self-Care Strategies to Enhance Your Daily Routine

1. Mindfulness and Meditation: Practicing mindfulness techniques, even for a few minutes a day, can reduce anxiety and depressive symptoms. Try a guided meditation or take mindful breaks during the day to reconnect with your body and emotions.

2. Social Connections: Combat isolation by connecting with friends, family, or supportive groups. Engaging with a community or maintaining regular social interactions can provide a sense of comfort and reduce feelings of loneliness.

3. Reduce Alcohol and Caffeine: Both substances can exacerbate symptoms of depression and disrupt sleep. Opt for herbal teas or water instead to keep your system balanced.

4. Spend Time in Nature: If possible, take brief walks in natural spaces or bring nature indoors with plants or natural decorations. Even a few minutes in a calming environment can improve mood and energy.

How Eros Counseling Can Help

At Eros Counseling, I recognize the unique impact that seasonal depression can have on individuals and relationships. Whether you’re feeling a mild dip in motivation or struggling with more intense SAD symptoms, I offer specialized support to help you regain control of your mental health.

Iprovide individual therapy focused on coping strategies, stress management, and finding solutions tailored to your needs. Additionally, if you’re in a relationship, you may find that SAD can affect both partners, creating tension or misunderstanding. Couples therapy can be a valuable tool to foster communication, build resilience, and create a supportive environment to navigate seasonal challenges together.

If you’re ready to explore professional support, reach out today. I’m here to help you manage seasonal depression so you can enjoy the winter season with greater ease and peace of mind. To schedule an appointment or learn more, visit my website at www.eroscounseling.com to schedule a 15-minute consultation today.