As the clocks turn back marking the end of daylight saving time, many of us may begin to feel a literal mood shift. Whether it's just the winter blues or the more serious seasonal affective disorder (SAD), there are strategies and tools, such as light box therapy, that can help boost your mood as the days get shorter (and relatively colder) here in Houston.
We spoke with Dr. Chandra Bautista, a psychologist at Houston Methodist, about how to approach the changing seasons to support our mental health.
What are the 'winter blues'?
While the fall and winter months aren't as severe in Houston as in other parts of the country, Dr. Bautista says there are a few mood-changing factors at play this time of year.
"Houston still experiences changes in daylight hours, which can affect our circadian rhythms and impact energy, sleep and appetite," Dr. Bautista says. "The cooler weather and shorter days also encourage people to stay inside and interact with others less, which can have a negative impact on mood. People are just less active during the cooler months. This time of year also brings a lot of changes in routine with the holidays, which can be emotionally taxing for a lot of people."
Nearly everyone experiences these fluctuations in mood and energy with the weather and changing seasons. This does not necessarily warrant diagnosis or treatment, Dr. Bautista advises. These common "winter blues" or "holiday blues" that many of us experience is a general term, and not considered a diagnosis, according to the National Institutes of Health.
Additionally, these blue feelings are usually short-lived and more often tied to events or circumstances, like stressful holiday shopping and preparations or missing an absent loved one.
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How seasonal affective disorder (SAD) is different than the 'winter blues'
"Seasonal affective disorder is a condition that looks like depression but follows a seasonal pattern, most often in the fall/winter," Dr. Bautista says. "In a given year, about 5% of adults will meet the criteria for SAD."
Depression symptoms can include:
- Changes in sleep, appetite or weight fluctuating
- Feeling physically fatigued with decreased energy
- Feeling anxious, sad or empty most of the time every day for two weeks or more
- Feeling hopeless or pessimistic
- Feeling irritable, frustrated or restless
- Having difficulty concentrating, poor memory or trouble with decision-making
- Having cramps, digestive problems, headaches or pain with no clear cause and don't improve with treatment
- Having suicidal thoughts or attempting suicide
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There are two types of SAD: winter-pattern and summer-pattern. Winter-pattern SAD follows a pattern each year that starts in the fall and usually ends when spring and summer returns. It's more prevalent in the northern parts of the U.S. — for instance, nearly 10% of Alaska's population experiences SAD, according to one study. Winter-pattern sad is also associated with symptoms such as oversleeping, withdrawing socially and overeating and cravings for carbohydrate-dense foods.
Conversely, summer-pattern SAD begins in spring and lasts until fall.
"Spring/summer SAD is much less common, and it is more likely to present with irritability, which many of us can probably relate to during the long, hot summers in Houston," Dr. Bautista says. "Also, compared to SAD that presents in the cooler months, biological factors (e.g., circadian rhythm) may have a smaller role whereas social and psychological factors (e.g., social pressure to always be happy and active, overstimulation, negative associations with summertime) may contribute more to summertime SAD."
So how can we distinguish SAD from the feeling of malaise that sets in when the sun sets at 5 p.m. every day for weeks?
"As with any disorder, there is a threshold of severity that differentiates SAD from the usual 'ups and downs,'" Dr. Bautista says. "The best way to tell if there is a concern for SAD or any psychiatric condition is whether it interferes with important areas of one's life, such as relationships, work or school or health."
Tips to help protect against the winter blues or SAD
Try light therapy
Do you find yourself dragging in the winter months? Light box therapy is thought to help counteract the deficiency in sunlight that people may experience during the cooler months. It also promotes regulation of the circadian rhythm and other brain processes that impact mood, energy and sleep, according to Dr. Bautista.
"In practice, it involves sitting near a device that emits light at a particular wavelength and intensity for 20 to 30 minutes, usually within the first hour of waking up for the day," she says. "Research on various light therapies shows promise and has minimal side effects when used as directed, so it may be worth a try for someone who is interested in combatting the "'winter blues.'"
Dr. Bautista cautions that it is important to understand the different types of light therapy devices and to use them correctly. Additionally, she recommends talking to your doctor about any changes in your mood and energy levels to rule out any medical causes for your symptoms.
"Although light therapy devices can be purchased over the counter, I would recommend consultation with a doctor to ensure safety and proper usage," she says. "Some light devices are meant to treat skin conditions, not depression, and risks of misuse range from ineffective treatment to damaged vision."
Maintain healthy routines (as much as you can)
Being consistent with our normal routines is crucial to getting through the winter months, especially when the parade of holidays from Halloween to New Year's Day tests us with potentially stressful social situations and delicious distractions.
"My suggestion would first be to focus on the basics: sleep, diet, activity level and managing stress," Dr. Bautista says. "The best tool we have for combatting SAD and other depressive disorders is engaging in our lives in a meaningful way."
Exercise
For general cardiovascular fitness and well-being, the American Heart Association recommends about 150 minutes a week of moderate-intensity exercise — or 75 minutes a week of high-intensity exercise. Plus, the American Psychological Association says exercise can make the body more resilient against the biological effects of stress on the body.
"Activity is our best natural antidepressant, and people are just less active during the cooler months," Dr. Bautista says. "Try to find an activity that feels enjoyable, not like a punishment or a chore. And don't discount the benefits of lower intensity movements like walking and stretching on your physical and mental health."
And while it can be hard to motivate ourselves to get up early to run on a cold morning or drive to the gym, keeping up with our workout routines can help with a sense of stability. And if you're a person who prefers exercising outside and the weather makes it harder for you, don't be afraid to pivot. Engaging in regular physical activity doesn't have to look like going for an outdoor run or a trip to the gym — it can be as easy as doing bodyweight exercises, Pilates or yoga, or even lifting weights in your living room.
And if you don't work out consistently? Consider restarting exercise. Just start slowly to prevent injury and always give yourself grace to help build the practice as a lasting habit and not a passing fad.
Diet
The fall and winter months can feel like a yo-yo diet. One month, you're feasting and drinking with abandon, and the next you're considering a cleanse and adopting a whole new eating pattern.
"It's easy to overdo it during the holiday season, and very common for people to beat themselves up afterward," Dr. Bautista says. "If you tend to eat or drink more than usual during the holiday season, try not to judge yourself too harshly because this can lead to even more emotional eating, drinking to cope, and worsening symptoms of depression."
Dr. Bautista recommends reflecting on your values around the holidays, including how alcohol and food can add to the festivities or take away from the experience.
"For example, if you are so focused on limiting calories that you are not able to be present at family dinner, or you eat or drink so much that you feel sick, this is probably not bringing joy or meaning to your holiday season," Dr. Bautista says. "I suggest aiming for balance, and if you don't quite hit the mark, practicing self-compassion will help you get back on track."
Striking a balance with diet and drink can be difficult any time of the year. But eating in moderation consistently can help you strike a balance between fuel foods and fun foods, like your holiday favorites, which makes it less likely for you to binge-eat or drink any time of the year.
Sleep
Whether it's the shorter days making you sleepy earlier or staying up late for Noche Buena or New Year's Eve, there's plenty that can disrupt your sleep schedule. However, like everything else, consistency is king.
As best you can, keep your sleep schedule consistent during this time. Choose a consistent wake time (even on weekends) and work back to accommodate a bedtime that gets you between 7 and 9 hours of sleep.
"Depression can make you want to sleep all day, or it can make it hard to sleep at all," Dr. Bautista says. "In addition to a consistent bedtime, try developing a bedtime routine: change into comfortable pajamas, read a book, have a cup of tea. Not only are these behaviors relaxing, but they also cue your brain that it is time to sleep."
If you find that your mind is too active at night, Dr. Bautista recommends keeping a journal to help your mind manage those thoughts to keep them from running endlessly. You could also try some light exercise or meditation in the evenings. A technique called progressive muscle relaxation (PMR) can be especially helpful, and guided PMR exercises can be found online.
"Keep in mind that it will likely take some time and trial and error to find the routine that works for you," she says.
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Manage stress
Even as potent a mood booster as exercise is, it may not be enough for us to manage our stress levels. Luckily, there are many tools we can try to prevent the winter blues or burnout from taking hold.
Mindfulness practices, such as meditation and deep breathing, can help us be more in tune with our bodies and mind, minimize distractions and reframe and let go of unhelpful thoughts. Additionally, talk therapy is an effective treatment for depression.
Stay connected
When the weather is terrible and/or we're feeling worn out, "plans" can sound like a dirty word. But the reality is, we need connections in our lives — whether it's family or friends — and activities we find meaningful.
"There is no device that can replace behaviors like consistently eating, sleeping, exercising, spending time with people, and engaging with other valued areas of life such as art, spirituality, or community," Dr. Bautista says.
Keeping your regular social or community engagements can help fight against the hibernation feelings that can emerge in the winter months. And if holiday appointments or festivities stress or tire you out, make time for yourself to recuperate, but try not to isolate yourself.
"If you're wondering if you have overcommitted yourself to social engagements around the holidays, again I would recommend going back to your values," Dr. Bautista says. "Which activities and events are meaningful to you? There may be some that are not the most fun for you personally but matter a lot to someone you care about. In that case, it may be worth showing up because it is meaningful for that relationship."
Some events may sound fun but when you take an honest look, you do not really have the capacity for them, Dr. Bautista says. In that case, if an activity is neither fun nor meaningful, she suggests skipping it and enjoying some relaxation time, guilt-free!
When should you seek care?
"If people notice that they are feeling more down in the winter months, I would encourage them to ask themselves some basic questions — 'What do I need? Am I eating enough? Sleeping enough? Do I feel lonely or disconnected?' — and work to meet those needs first," Dr. Bautista says. "If they are having trouble meeting those needs or find that all of the basics are covered, and they still are struggling with mood or energy, that's a great time to reach out to their PCP or a mental health professional."
