Coping with Seasonal Affective Disorder (SAD): Managing Mood Changes Through Seasonal Shifts

As the seasons change, many people across the Dallas/Fort Worth area, Austin, and Houston may find themselves feeling a bit off. The transition from the sunny days of summer to the shorter, darker days of fall and winter can lead to a noticeable shift in mood for some. This phenomenon, known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at the same time each year, typically during the fall and winter months.

If you’re struggling with seasonal mood changes, you’re not alone. In fact, SAD affects millions of people across Texas and the U.S. each year. The good news is that there are effective ways to manage SAD and reclaim your well-being during these challenging months.

Understanding Seasonal Affective Disorder (SAD)

SAD is more than just the “winter blues.” It’s a form of depression that can impact your daily life, making it difficult to function at work, school, or in social situations. Common symptoms of SAD include:

Persistent low mood: Feeling depressed most of the day, nearly every day.
Loss of interest in activities you once enjoyed.
Low energy and feelings of fatigue.
Changes in sleep patterns, such as oversleeping or difficulty waking up.
Weight gain due to changes in appetite, particularly craving carbohydrates.
Difficulty concentrating or making decisions.

These symptoms can be exacerbated by the reduced exposure to sunlight that comes with shorter days, which can affect your body’s internal clock and disrupt the balance of serotonin, a neurotransmitter that regulates mood.

Tips for Managing Seasonal Affective Disorder

If you’re experiencing symptoms of SAD, there are several strategies that can help you manage your mood and maintain your mental health throughout the season.

Maximize Exposure to Natural Light
- Try to get outside during daylight hours, even if it’s just for a short walk during your lunch break. Sunlight exposure can help boost your serotonin levels and improve your mood.
- Consider rearranging your home or office to maximize sunlight exposure by sitting near windows.
Light Therapy
- Light therapy is a popular and effective treatment for SAD. It involves sitting in front of a light box that mimics natural sunlight for about 20-30 minutes each day. This can help regulate your body’s internal clock and alleviate symptoms.
Stay Active
- Regular physical activity can have a profound effect on your mood and energy levels. Whether it’s a morning jog, a yoga session, or a dance class, find an activity you enjoy and make it a part of your routine.
Maintain a Regular Sleep Schedule
- Keeping a consistent sleep schedule can help regulate your body’s internal clock. Aim for 7-9 hours of sleep each night, and try to go to bed and wake up at the same time every day, even on weekends.
Seek Social Support
- Isolation can worsen feelings of depression, so it’s important to stay connected with friends, family, and support groups. Regular social interactions can provide emotional support and reduce feelings of loneliness.
Consider Professional Help
- If your symptoms are severe or don’t improve with lifestyle changes, it may be time to seek help from a mental health professional. Therapists and psychiatrists can offer effective treatments for SAD, including cognitive-behavioral therapy (CBT) and medication.

Getting Help in Frisco, Dallas/Fort Worth, Austin, and Houston

If you’re struggling with Seasonal Affective Disorder or any other mental health concerns, our practice, based in Frisco, TX, is here to help. We serve patients across the Dallas/Fort Worth area, Austin, and Houston, offering personalized treatment plans to help you manage your mental health throughout the year.

Our experienced team of psychiatrists and therapists are dedicated to providing compassionate care, utilizing the latest treatments for depression, anxiety, and other mood disorders. Whether you’re in need of talk therapy, medication management, or a combination of both, we’re here to support you on your journey to better mental health.

Don’t let Seasonal Affective Disorder control your life. If you’re in the Dallas/Fort Worth area, Austin, or Houston, contact our office today to schedule a consultation. Let us help you develop a personalized plan to manage SAD and improve your overall well-being.

Empower Mind PLLC