The clocks have fallen back, the sun is setting before dinner, and the holidays are coming fast. For many people, this time of year brings more than shorter days. It brings low energy, a heavier mood, and a pull to stay on the couch and cancel plans.
If you've noticed that you feel more down every fall or winter, you're not imagining it, and you're not alone. Here's what seasonal depression is, how to recognize it, and how a therapist in Houston can help you feel like yourself again.
What Is Seasonal Depression?
Seasonal depression, often called seasonal affective disorder (SAD) or winter depression, is a pattern of depression that comes and goes with the seasons. In clinical terms, it's diagnosed as major depressive disorder with seasonal pattern: depressive episodes that begin around the same time each year, usually in fall or winter, and lift in the spring.
Seasonal changes in daylight affect the body's internal clock and the brain chemicals that regulate mood and sleep. Less morning light can throw off your circadian rhythm, leaving you tired, foggy, and low.
"But I Live in Houston. Can I Really Have Seasonal Depression?"
Yes. Houston may not have long, snowy winters, but our days still get noticeably shorter in fall and winter. The end of daylight saving time shifts daylight into the early morning, when most of us are indoors getting ready for work or school, and leaves our evenings dark. Add gray, rainy stretches, busy holiday schedules, family stress, and less time outdoors, and many Houstonians feel the shift.
Seasonal depression also isn't only about where you live. A personal or family history of depression, high stress, and changes in routine can all make you more vulnerable when the seasons change.
Signs and Symptoms of Seasonal Depression
Seasonal depression shares many symptoms with other forms of depression. In one clinical study of patients with winter depression, the most common symptoms were low mood (96%), decreased energy (82%), and anxious mood (74%), with symptoms usually starting between September and December and lifting by spring (Shah et al., 2023).
Common signs include:
Feeling sad, empty, or hopeless most of the day
Low energy and constant fatigue
Sleeping more than usual and still feeling tired
Craving carbohydrates and sweets, or weight changes
Losing interest in things you usually enjoy
Pulling away from friends and family
Trouble concentrating or feeling foggy
Irritability or anxiety
Feeling heavy or slowed down
When these symptoms last two weeks or more and get in the way of work, relationships, or daily life, it's more than the "winter blues." It's worth talking to a professional.
If you are having thoughts of harming yourself, please reach out right away. Call or text 988 (Suicide & Crisis Lifeline) or call 911.
Seasonal Depression Treatment: What Actually Helps
The good news: seasonal depression is very treatable.
Therapy (CBT for seasonal depression)
Cognitive behavioral therapy tailored to seasonal depression helps you change the thoughts and habits that keep winter low moods going, such as "Winter is miserable and there's nothing I can do" or staying inside all season. In a randomized trial, therapy and light therapy worked about equally well during an active episode. But therapy had a lasting advantage over time, and that advantage came from changing negative beliefs about the seasons (Rohan et al., 2023). In other words, therapy gives you skills that keep working next winter, too.
Light Therapy
Light therapy is an evidence-based intervention for seasonal affective disorder (SAD), a form of depression commonly associated with reduced daylight exposure during the fall and winter months. Changes in natural light exposure can disrupt circadian rhythms, sleep-wake cycles, and biological processes involved in mood regulation. Bright light therapy, typically administered using a 10,000-lux light box for 20–30 minutes each morning, has demonstrated effectiveness in reducing seasonal depressive symptoms (Golden et al., 2005; Lam et al., 2006). Research also suggests that light therapy may help regulate circadian rhythms and improve mood through its effects on the body's biological clock (Wirz-Justice et al., 2005).
Additionally, red and near-infrared light therapy, known as photobiomodulation, has been researched for its benefits on mitochondrial function, neuro-inflammation, and depressive symptoms (Caldieraro & Cassano, 2019).
Medication
For some people, antidepressant medication is part of the plan. If you're considering medication, our pharmacogenomic (PGx) testing can help your prescriber understand how your genes may affect your response.
Mind-body and lifestyle support
Small, consistent habits make a real difference:
Get morning light. Step outside within an hour of waking, even on cloudy days.
Move your body. A walk at Rice Village, Memorial Park, or around your neighborhood counts.
Protect your sleep. Keep a consistent bedtime and wake time, even on weekends.
Stay connected. Plan time with people you love, even when you don't feel like it.
Nourish your body. Regular meals, plenty of water, and whole foods support steady mood and energy.
Check your nutrients. Our micronutrient testing can show whether deficiencies are affecting how you feel.
How Well Mind Body Can Help
At Well Mind Body Integrative Psychotherapy & Wellness, we treat the whole person, mind and body. Our licensed therapists in Houston offer individual therapy for depression and anxiety, evidence-based approaches like CBT, and integrative tools including nervous system regulation, nutrigenomic and micronutrient testing, and pharmacogenomic testing.
We see clients in person at our office at 3801 Kirby Drive in Houston, near Rice Village, West University, and the Museum District, and virtually throughout Texas.
You don't have to wait for spring to feel better.
Call (832) 303-1228 or www.wellmindbody.co to start therapy for seasonal depression in Houston.
Frequently Asked Questions About Seasonal Depression
What is the difference between the winter blues and seasonal depression?
The winter blues are mild and usually don't disrupt your life. Seasonal depression is a form of major depression that lasts weeks, recurs each year, and affects your sleep, energy, relationships, and ability to function.
When does seasonal depression start?
For most people, symptoms begin in fall or early winter and improve in spring. Some people notice changes right after the time change in November.
Can you get seasonal depression in a warm climate like Houston?
Yes. Shorter days, the time change, gray weather, holiday stress, and spending less time outdoors can trigger seasonal depression even in warmer cities.
What is the best treatment for seasonal depression?
Therapy, especially CBT tailored to seasonal depression, light therapy, nutritional support and sometimes medication are all effective. Research suggests therapy can offer longer-lasting protection in future winters.
Do I need a diagnosis to start therapy?
No. If you're noticing a seasonal dip in your mood or energy, that's reason enough to reach out. A therapist can help you understand what's happening and build a plan that fits your life.
Does Well Mind Body offer virtual therapy?
Yes. We offer in-person sessions in Houston and secure virtual sessions anywhere in Texas.
With care,
Dr. E
Well Mind Body Integrative Psychotherapy & Wellness · 3801 Kirby Drive, Suite 344, Houston, TX 77098 · (832) 303-1228 · wellmindbody.co
References
Rohan, K. J., Burt, K. B., Norton, R. J., Perez, J., Iyiewuare, P., & Terman, J. M. (2023). Change in seasonal beliefs mediates the durability advantage of cognitive-behavioral therapy over light therapy for winter depression. Behavior Therapy, 54(4), 682–695. https://doi.org/10.1016/j.beth.2022.11.002
Shah, M. S., Margoob, M. A., Bhat, F. R., & Dar, M. A. (2023). Pattern of winter depression among Kashmiri patients. Indian Journal of Social Psychiatry, 39(4), 332–336. https://doi.org/10.4103/ijsp.ijsp_262_20
