Fall and winter are right around the corner! For some of us, this season is a much-needed break from the unforgiving summer heat and a time for us to look forward to fun holiday festivities with friends and family. However, for many, fall signifies a time of less sunlight, less time in nature, and anticipation of heightened work, financial, and family stressors. It’s important to acknowledge in what ways the “winter blues” comes into play for us so we can have a smoother transition into this season of life.

What is Seasonal Depression?

The term used by the Diagnostic and Statistical Manual of Mental Disorders-5-TR (DSM-5-TR) is Seasonal Affective Disorder or SAD for short. Fitting right? Common symptoms of seasonal depression may include oversleeping, low mood, increased appetite (craving carbs right on time for Thanksgiving), weight gain, and low energy. SAD is typically diagnosed when these symptoms arise around the fall and wintertime, where days become shorter. These symptoms tend to last for about four to five months before individuals tend to feel better when spring comes around and longer daylight hours return.

What causes Seasonal Depression?

While causes of SAD are still up for debate, much of the research shows that the reduction of serotonin, a neurotransmitter in our brains that regulates our mood, plays a major role. Vitamin D deficiency, due to less sun exposure, can also lower serotonin activity. Melatonin, a hormone which is involved in regulating our sleep and wake cycles, is also found in higher quantities among patients with SAD. Changes in the levels of these chemicals can disrupt our daily rhythms.

The Good News!

Once we recognize that seasonal depression follows a pattern, we can watch for early warning signs and take steps to prevent symptoms from getting worse. The holiday season, while joyful for some, can also bring feelings of isolation especially if you’re far from loved ones. On the flip side, being around family can sometimes add emotional stress. Gatherings may increase alcohol use, which can worsen mood. To cope, set clear priorities, manage time and money wisely, limit alcohol, and practice steady self-care—stay active, rest well, eat balanced meals, enjoy uplifting content, and lean on your support system.

Searching for more formal treatment for SAD?

Research supports light therapy as an intervention for SAD. This involves sitting in front of a very bright light box for 30-45 minutes a day in the morning. We encourage you to speak with your doctor if you already have light sensitivity from medications or certain eye diseases.

Although research has delivered mixed results on vitamin D supplements, some studies provide support for improving symptoms. However, consult with your medical doctor to ensure that vitamin D supplements do not interfere with other medications you are taking.

Antidepressant medications may take 4-8 weeks to feel an effect which is why, if you are considering medication, it’s important to consult with your psychiatrist early on about what medication is right for your seasonal depression.

Lastly, talk therapy or cognitive behavioral therapy (CBT) in particular, has been shown to be an effective treatment for SAD. With your therapist, you can begin to identify negative thoughts related to this time of year (e.g., “winter is a time of extreme darkness”) and work with you to replace those thoughts with more realistic or constructive thoughts (e.g., “I can find ways to enjoy the wintertime”). Your therapist is likely to incorporate pleasant and fruitful indoor or outdoor activities for you to engage in.

At Wellness 360, we have an ecotherapy garden available for you to explore year-round! If you are interested in getting matched with the right therapist for you and would like to explore the ecotherapy garden, contact us today at 469-458-0106!

Events to look forward to this Fall season:

• Dallas Arboretum’s Pumpkin Festival
• Hall’s Pumpkin Farm (corn mazes, hayrides, pumpkin patch)
• State Fair of Texas
• Cozy coffee shops and bakeries (Bishop Arts!)
• Dallas Farmer’s Market
• Plano Balloon Festival

References and resources:

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.; DSM-5-TR). American Psychiatric Publishing.

McMahon B., Andersen S., Madsen M., et al. P.1.i.037 Patients with seasonal affective disorder show seasonal fluctuations in their cerebral serotonin transporter binding. European Neuropsychopharmacology. 2014;24(supplement 2):p. S319. doi: 10.1016/s0924-977x(14)70506-

Melrose S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. 2015;2015:178564. doi: 10.1155/2015/178564. Epub 2015 Nov 25. PMID: 26688752; PMCID: PMC4673349.

National Health Service. Seasonal Affective Disorder—Symptoms. United Kingdom Government website, http://www.nhs.uk/Conditions/Seasonal-affective-disorder/Pages/Symptoms.aspx

Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and depression: where is all the sunshine? Issues Ment Health Nurs. 2010 Jun;31(6):385-93. doi: 10.3109/01612840903437657. PMID: 20450340; PMCID: PMC2908269.

Rohan K. J., Mahon J. N., Evans M., et al. Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: acute outcomes. The American Journal of Psychiatry. 2015;172(9):862–869. doi: 10.1176/appi.ajp.2015.14101293. 

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
NIH Publication No. 23-MH-8138
Revised 2023