Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the colder months when daylight hours are shorter. Even in Texas, where winters are milder, SAD can still affect individuals, leaving them feeling low on energy, moody, or uninterested in daily activities. Understanding the signs and finding effective ways to manage them is key to staying healthy.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression related to changes in seasons, particularly during the fall and winter months. It’s believed to be caused by reduced exposure to sunlight, which affects your body’s internal clock and the production of serotonin, a brain chemical that influences mood. Without enough sunlight, the brain may not produce enough serotonin, leading to feelings of sadness or depression.
Common Symptoms of Seasonal Affective Disorder
Symptoms of SAD can vary but often include:
- Feeling tired or low energy, even after sleeping
- Difficulty concentrating
- Changes in appetite or weight
- Feeling down, sad, or hopeless
- Losing interest in activities you used to enjoy
Managing Seasonal Affective Disorder in Texas Winters
Though Texas winters are typically mild compared to other regions, the shorter days and reduced outdoor activity can still trigger symptoms of SAD. Here are a few ways to manage this condition and improve your mental health:
Light Therapy for Seasonal Affective Disorder
Light therapy is one of the most effective treatments for SAD. It involves sitting in front of a lightbox that mimics natural sunlight, usually for about 20–30 minutes each morning. This can help reset your body’s internal clock and improve mood by increasing serotonin production. Talk to your healthcare provider about finding the right lightbox for you.
If you don’t have access to a lightbox, getting sunlight each morning is an accessible alternative. Even on cloudy days, aim for 20-30 minutes of sunlight exposure.
Stay Physically Active
Exercise is a great way to boost mood and energy levels. Whether you take a brisk walk outside, try yoga, or go to the gym, staying physically active can help combat the sluggishness and low energy associated with SAD. In Texas, you might be able to get outside on milder winter days, which provides the added benefit of sunlight exposure. Furthermore, exercise outdoors is more effective than indoor physical activity at improving mood.
Maintain a Routine
Having a set daily routine can help create structure and reduce feelings of overwhelm. Wake up at the same time each day, get outside if possible, and stick to regular mealtimes. A consistent routine can help regulate your body’s natural rhythms, which might be disrupted during the winter months.
Connect with Others
Isolation can worsen the symptoms of SAD. Make an effort to stay connected with friends and family, even if it’s through a phone call or video chat. Social support is essential for maintaining good mental health, and talking to loved ones can lift your spirits during the darker winter days.
When to Seek Help for Seasonal Affective Disorder
If you’re finding it difficult to manage your symptoms or they’re significantly impacting your daily life, it’s important to seek professional help. Mental health professionals can provide a tailored treatment plan, which may include therapy, medication, or other interventions. CapRock Health is here to support your well-being year-round.
Additional Resources
At times emotional disorders like SAD can require emergent evaluation. If you or someone you know feels they need urgent evaluation to remain safe, CapRock Health offers two locations, both open 24-hours daily, with skilled doctors and nurses who can help. No appointment is necessary to be evaluated at CapRock 24-Hour Emergency or CapRock Hospital. Alternatively you may call the national suicide hotline any time at 9-8-8 to speak with a professional about your emotions.