Beat Seasonal Affective Disorder:
Proven Coping Strategies

Explore how holistic care at Black Horse Health helps manage symptoms of seasonal affective disorder and promote year-round emotional resilience.

Written and reviewed by the clinical and leadership team at Black Horse Health, including licensed therapists, clinicians, and healthcare executives with over 100 years of combined experience.

From psychiatric care to holistic wellness, our Houston-based team brings together diverse expertise to provide accurate, compassionate, and personalized mental health, chronic pain, and addiction treatment.

What This Page Covers

In this guide, expect to learn more about:

What Seasonal Affective Disorder Is: SAD is a depression tied to seasonal changes, often beginning in fall and worsening in winter. It affects mood, energy, sleep, and daily functioning.
Causes and Risk Factors: Reduced sunlight, disruptions in serotonin and circadian rhythms, family history of mood disorders, stress, inactivity, and winter isolation all increase SAD risk.
Common Symptoms: SAD can lead to persistent sadness, low energy, irritability, disrupted sleep, changes in appetite, and difficulty concentrating during certain times of the year.
Co-Occurring Disorders: SAD often overlaps with conditions like major depression, anxiety disorders, and substance use, making diagnosis and treatment more complex.
Integrated Treatment at Black Horse Health: Our Houston-based center provides evidence-based care for SAD, including personalized therapy, for lasting emotional resilience.
Comprehensive Support for Recovery: Black Horse Health provides personalized, dual-diagnosis treatment plans to help clients manage SAD. Connect with our multidisciplinary Houston team today to explore your options for care.

What Is Seasonal Affective Disorder?

Seasonal affective disorder is a type of recurrent depressive disorder that is closely linked to seasonal changes, most commonly emerging during the fall and winter months.¹

This disorder is not merely a case of “winter blues” or mild seasonal discomfort. It involves a consistent and measurable disruption in mood that returns annually, often interfering with:

Relationships
Quality of life
Stress tolerance

Early recognition of seasonal affective disorder is essential for protecting long-term mental health. Without timely intervention, it can escalate and contribute to more chronic forms of depression.

Restore Balance at Every Season With Black Horse Health

Seasonal affective disorder (SAD) is a treatable condition that can significantly affect your mood, energy, and overall well-being during specific times of the year.

At Black Horse Health in Houston, Texas, we understand how seasonal affective disorder can disrupt your ability to function and enjoy daily life. With over 100 years of combined experience, our team is dedicated to providing structured, compassionate care designed to help you feel like yourself again.

Using a combination of targeted therapies, we’ll work closely with you to reduce symptoms and promote long-term emotional resilience.

Symptoms of Seasonal Affective Disorder

Below are the most common symptoms associated with SAD:

Persistent Sadness and Low Mood

People with seasonal affective disorder often experience an ongoing sense of sadness that persists most of the day, nearly every day, during the affected season.

This is not a fleeting moment of low mood, but rather a sustained emotional weight that can overshadow daily life.

Irritability and Frustration

A person suffering from SAD may become more easily frustrated by minor inconveniences. This irritability is not always outwardly expressed but can result in:

Internal agitation
A short temper
Feelings of restlessness

Hopelessness and Despair

Individuals may begin to feel that the depressive season and their emotional pain will never end. This can sometimes spiral into thoughts of worthlessness or helplessness, severely impacting self-esteem and overall outlook on life.

Loss of Interest in Activities Once Enjoyed

During seasonal affective disorder, pleasurable pastimes often lose their appeal. Hobbies, social interactions, creative pursuits, and even favorite foods may no longer spark joy. This emotional numbness leads to a gradual withdrawal from sources of fulfillment and connection.

Fatigue and Low Energy

Despite obtaining adequate rest, many individuals with seasonal affective disorder experience a persistent sense of tiredness.

This fatigue often interferes with:

Motivation
Physical activity levels
Maintaining personal hygiene

Energy levels tend to be especially low in the morning and may only slightly improve as the day progresses.

Sleep Pattern Disruptions

Winter depression often disturbs natural sleep rhythms. Some individuals experience hypersomnia, or excessive sleeping, especially during daylight hours.

Others may experience insomnia, lying awake for hours or waking up earlier than intended, without the ability to fall back asleep.

Changes in Appetite and Weight

Seasonal affective disorder frequently impacts appetite in significant ways. Some individuals crave carbohydrate-rich or sugary foods, which can lead to weight gain during the winter months.

Others may lose interest in eating altogether, resulting in unintended weight loss.

Difficulty Concentrating and in Decision-Making

Cognitive fog is a subtle yet serious symptom of seasonal affective disorder. Tasks that once required minimal focus become mentally taxing.

Individuals may find it difficult to:

Complete assignments
Follow conversations
Retain information

This mental sluggishness often disrupts academic, professional, and personal responsibilities.

Causes and Risk Factors of SAD

While seasonal affective disorder follows a seasonal pattern, its roots often lie deeper in the body’s internal systems and external environment.

The following are the primary causes and risks known to influence its onset:

Reduced Sunlight Exposure and Its Neurological Impact

Light plays a crucial role in controlling the hypothalamus, which helps govern the body’s internal clock, hormone production, and alertness.

When natural sunlight becomes scarce during winter, the brain’s ability to regulate mood is disrupted. This disturbance can trigger the onset of SAD, particularly in individuals whose neurological systems are more sensitive to changes in light.²

Alterations in Serotonin Synthesis and Transport

Serotonin is a crucial neurotransmitter that plays a vital role in maintaining emotional balance.

Studies show that during winters, serotonin transporter proteins, which remove serotonin from the synaptic cleft, become more active. This increased activity reduces the amount of serotonin available in the brain, making it harder to maintain stable moods.³

Lower Vitamin D Synthesis

Concurrently, vitamin D synthesis, which also depends on sunlight, often drops in winter months.⁴

Since vitamin D plays a role in serotonin production, this decline may further impair neurochemical stability. These changes are not a consequence of mood but a contributing factor to its seasonal dysregulation.

Family History of Mood Disorders

According to research, around 15% of people with SAD have a first-degree relative who also has the condition. Additionally, up to 67% have a family member with a different mood disorder, such as major depression or bipolar disorder.⁵

When mood-related conditions appear in close relatives, it often suggests a shared neurobiological foundation, particularly involving:

Serotonin regulation
Dopamine pathways
Circadian rhythm mechanisms

Recognizing these hereditary links can be crucial for early identification and preventive interventions.

Elevated Seasonal Stress

Seasonal transitions often coincide with an increase in psychological stressors. These can include:

Social obligations
Financial pressures
End-of-year responsibilities

Stress itself does not cause seasonal affective disorder, but it can amplify existing vulnerabilities, especially in individuals already predisposed to mood fluctuations during specific times of the year.

Reduced Physical Activity

Colder weather and shorter daylight hours naturally limit outdoor activity and reduce opportunities for exercise. A decrease in physical activity and exertion can have cascading effects on both physical health and emotional balance.⁶ This can indirectly contribute to the onset of seasonal disturbances in well-being.

Increased Isolation During Winter Months

Regular interaction with others is crucial for psychological health as it offers:

Cognitive stimulation
Emotional support
A sense of belonging

When isolation replaces these interactions, the mind becomes more vulnerable to negative thought patterns and emotional dysregulation.

In individuals predisposed to winter depression, this isolation can act as a powerful amplifying factor during the darker months.

Seasonal Affective Disorder and Co-Occurring Disorders

For many individuals, the experience of SAD intersects with other mental health challenges that can complicate both diagnosis and treatment.

Below are the primary co-occurring disorders that clinicians often consider when treating seasonal mood patterns:

SAD and Major Depressive Disorder (MDD)

Seasonal affective disorder is classified as a subtype of major depressive disorder with a seasonal pattern.⁷

However, individuals may experience both conditions as distinct yet overlapping challenges. While SAD tends to follow a predictable seasonal cycle, major depressive disorder may persist throughout the year or emerge unpredictably.

In some cases, SAD serves as a recurring trigger for MDD episodes, creating a cyclical pattern of worsening symptoms during specific months followed by partial recovery.

SAD and Anxiety Disorders

Anxiety disorders, ranging from generalized anxiety disorder to panic disorder, frequently co-occur with SAD.⁸

The unpredictability and recurrent nature of seasonal depression can heighten a sense of anticipatory anxiety, especially as colder months approach.

This leads to a cycle of emotional dysregulation in which low mood fuels anxious thinking, and anxiety, in turn, deepens emotional withdrawal.

SAD and Substance Use Disorders

To escape from the emotional heaviness of winter depression, some individuals turn to alcohol, sedatives, or stimulants.

The numbing effects of these substances may offer temporary relief, but they can ultimately worsen symptoms of seasonal affective disorder by:

Deepening mood instability
Impairing judgment
Disrupting biological rhythms

What begins as occasional use can rapidly evolve into dependency, especially when the underlying seasonal depression remains untreated.

The Need for Integrated, Dual-Diagnosis Treatment

Addressing SAD alongside co-occurring mental health issues requires a holistic view of the individual’s mental, emotional, and behavioral landscape.

Dual-diagnosis treatment recognizes that each disorder can influence the course, severity, and treatment responsiveness of the other. When one is left untreated or inadequately addressed, overall recovery is compromised.

Integrated care bridges that gap by aligning strategies for mood, anxiety, and substance-related challenges to deliver cohesive, collaborative treatment that treats the person, not just the diagnosis.

Black Horse Health’s Integrated Approach to SAD Treatment

At Black Horse Health, treatment for seasonal affective disorder blends clinical precision with holistic support to restore emotional and physiological balance.

Here are the modalities most often included in our personalized care plans:

Cognitive Behavioral Therapy (CBT)

CBT helps identify and reframe the negative automatic thoughts that tend to intensify during the darker months and may quietly erode emotional resilience, and include distorted beliefs about:

Self-worth
Helplessness
Hopelessness

By helping clients recognize the connection between thoughts, emotions, and behaviors, CBT empowers them to actively challenge internal narratives that undermine their well-being.

Structured activities, thought logs, and behavioral experiments are woven into daily routines to reinforce new coping strategies. This process not only alleviates seasonal symptoms but cultivates lifelong SAD coping tools that can be used in the long run.

Meditation

Meditation practices at Black Horse Health in Houston, Texas, are designed to quiet the noise of seasonal anxiety and promote mental clarity.

Through guided mindfulness sessions and individualized SAD coping training, clients learn to anchor themselves in the present moment. This helps reduce the mental reactivity that often escalates during times of emotional imbalance.

Dialectical Behavioral Therapy (DBT)

DBT is particularly effective for individuals who struggle with impulsivity during seasonal affective disorder episodes.

At Black Horse Health, DBT is used to teach practical skills in four key areas, including:

Mindfulness
Distress tolerance
Emotion regulation
Interpersonal effectiveness

These skills allow clients to respond more flexibly to seasonal stressors, whether it’s managing irritability, coping with isolation, or navigating relationship tension.

Nutritional Support and Counseling

Nutrition plays a vital role in mental health, and Black Horse Health ensures that each client’s diet supports optimal emotional function.

We work closely with clients to create personalized meal plans rich in nutrients that influence mood stability, such as:

Omega-3 fatty acids
B-vitamins
Complex carbohydrates

As part of the broader SAD coping plan, clients also receive education on how food influences energy levels, sleep quality, and neurotransmitter production. Together, these strategies help reduce seasonal mood swings and promote greater mental and physical well-being.

Medication Stabilization

While therapy and holistic interventions are essential, some individuals require pharmacological support to stabilize their neurochemical balance during peak SAD seasons.

Black Horse Health provides personalized medication management tailored to each client’s unique clinical history and seasonal symptom trajectory.

Medications, such as selective serotonin reuptake inhibitors (SSRIs), may be introduced as part of a broader treatment plan, always under close supervision. The goal is not sedation or symptom suppression, but biological support that makes therapeutic work more accessible and effective.

You Don’t Have to Feel This Way Indefinitely

If the winter months have left you feeling emotionally drained, know that help is available.

At Black Horse Health, we offer a full range of integrated treatment options for seasonal affective disorder, including individual and group therapy designed to help you:

Process your emotions
Build resilience
Regain control

Our compassionate, Houston clinicians also provide family therapy to support deeper understanding and connection at home.

Discover Which Treatment Option Is Right for You

Explore more about seasonal affective disorder, the tools that can help you manage it, and how Black Horse Health can support your journey to brighter, healthier days.

Whether you’re seeking intensive inpatient care or flexible outpatient services that fit your schedule, our team will tailor a treatment plan around your specific needs.

Connect with us today to discover how evidence-based care can help you regain your sense of self and stability.

Frequently Asked Questions About SAD

Here’s what people often ask us about seasonal depression:

What daily routines can improve seasonal affective disorder?

Sticking to a consistent daily routine can significantly ease the symptoms of seasonal affective disorder. Start by waking up and going to bed at the same time each day to help regulate your internal clock.

Getting outside early, even on cloudy mornings, can boost mood and energy levels. Light exposure, movement, and structured meals all play a part. These small, steady habits can anchor your day and gently support emotional balance through the season.

What month is the worst for seasonal affective disorder?

January and February are typically the toughest months for those affected by seasonal affective disorder.

These months bring the least daylight and often the coldest weather, which can deepen feelings of fatigue, sadness, and disconnection. The post-holiday slowdown can also leave many feeling isolated or emotionally flat.

If you find this season especially challenging, know that you’re not alone. Support is available at Black Horse Health to help you navigate it with greater ease and stability.

What month does SAD end?

For most people, symptoms of seasonal affective disorder begin to lift by late March or early April. As daylight hours increase and spring approaches, many notice a gradual return of energy, motivation, and emotional balance.

That said, the timeline can vary—some may feel relief sooner, while others need a bit more time and support.

How do you support someone with SAD in Houston?

Supporting someone with seasonal affective disorder in Houston starts with simply showing up, listening without judgment, and encouraging them to seek professional care.

While the city’s mild winters may help, SAD is still a serious condition that can affect anyone. Offer to attend a therapy appointment with them or help research local treatment options.

Small acts of kindness, such as spending time outdoors together or checking in regularly, can make a significant difference in their healing process.

What is successful treatment for seasonal affective disorder in Houston, Texas?

One of the most successful ways to manage seasonal affective disorder in Houston is through a personalized, whole-person approach that considers emotional, physical, and environmental factors.

Because SAD affects everyone differently, effective care often starts with understanding your unique experience and building the right support system around it.

At Black Horse Health, we specialize in helping individuals navigate these seasonal shifts with care that truly fits. Reach out today to explore a treatment path designed just for you.

Resources

SHARE THIS ARTICLE

Beat Seasonal Affective Disorder: Proven Coping Strategies