As daylight saving time ends and the days grow shorter in Houston, many people may notice a change in their mood. Dr. Chandra Bautista, a psychologist at Houston Methodist, spoke about ways to manage these seasonal shifts and support mental health.
Dr. Bautista explained that even though winters in Houston are milder than in other regions, changes in daylight can still disrupt circadian rhythms and impact energy, sleep, and appetite. “Houston still experiences changes in daylight hours, which can affect our circadian rhythms and impact energy, sleep and appetite,” Dr. Bautista said. “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.”
She noted that most people experience some fluctuations known as the “winter blues” or “holiday blues.” According to the National Institutes of Health, these feelings are not considered a medical diagnosis but rather temporary mood shifts often linked to events like holiday stress or missing loved ones.
Seasonal affective disorder (SAD), however, is different from these common blues. “Seasonal affective disorder is a condition that looks like depression but follows a seasonal pattern, most often in the fall/winter,” Dr. Bautista said. She added that about 5% of adults meet criteria for SAD each year.
Symptoms of depression related to SAD include changes in sleep or appetite, fatigue, persistent sadness or anxiety lasting more than two weeks, hopelessness, irritability, trouble concentrating, unexplained physical symptoms such as headaches or digestive issues that do not improve with treatment—and sometimes suicidal thoughts.
There are two types of SAD: winter-pattern and summer-pattern. Winter-pattern SAD usually begins in fall and resolves by spring; it is more common farther north—nearly 10% of Alaska’s population is affected according to one study—and includes symptoms like oversleeping and increased cravings for carbohydrates.
Summer-pattern SAD starts in spring and lasts through summer but is less common. Dr. Bautista said it may present more with irritability than low mood: “Spring/summer SAD is much less common… 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…) may contribute more.”
To distinguish between normal seasonal malaise and clinical SAD she advised considering whether symptoms interfere with daily life: “As with any disorder… there is a threshold of severity… The best way to tell if there is concern for SAD… is whether it interferes with important areas of one’s life…”
For those experiencing winter blues or mild symptoms of SAD:
Light therapy
Light box therapy may help counteract lack of sunlight exposure during winter by regulating circadian rhythms impacting mood and sleep.
“In practice,” Dr. Bautista said,”it involves sitting near a device that emits light at a particular wavelength… for 20-30 minutes… within the first hour of waking up…” She recommended consulting with a doctor before use since some devices are designed for skin conditions rather than depression: “Although light therapy devices can be purchased over the counter… consultation with a doctor [is recommended]…”
Maintain healthy routines
Sticking to regular routines around sleep,diet,and activity helps buffer against seasonal challenges.”My suggestion would first be to focus on the basics:sleep,diet,…managing stress,”Dr.Bautista said.”The best tool we have …is engaging in our lives meaningfully.”
Exercise
Regular physical activity supports both cardiovascular health—as recommended by organizations such as the American Heart Association—and resilience against stress according to research from groups like the American Psychological Association.
“Activity is our best natural antidepressant,and people are just less active during cooler months,”Dr.Bautista noted.She encouraged finding enjoyable forms of movement,rather than seeing exercise as punishment.Even low-intensity activities like walking offer benefits.
Diet
Holiday eating patterns can fluctuate,but self-compassion aids recovery after indulgence.”It’s easy to overdo it during holiday season,and very common for people to beat themselves up afterward,”she said.She suggested aiming for balance without harsh self-judgment:”If you don’t quite hit the mark,…self-compassion will help you get back on track.”
Sleep
Consistency remains important despite disruptions from shorter days or late-night celebrations.Dr.Bautista advised keeping wake times steady—including weekends—and establishing bedtime routines:”Depression can make you want to sleep all day,…or hard[to]sleep at all…”Techniques such as journaling or progressive muscle relaxation might help quiet an active mind at night.
Manage stress
Beyond exercise,mindfulness practices—like meditation—can support mental well-being.Talk therapy remains effective treatment when needed.
Stay connected
Maintaining social ties combats isolation tendencies during colder months.”There is no device that can replace behaviors like consistently eating,sleeping,…spending time with people,and engaging[with]valued areas…[like]art,…community,”Dr.Bautista stated.She recommended evaluating commitments based on personal values,to avoid overextending oneself while preserving meaningful connections:”Which activities…are meaningful…? There may be some that are not …fun…but matter …to someone you care about.In that case,it may be worth showing up because it is meaningful for that relationship.”
When should someone seek professional care?
“If people notice they are feeling more down…,I would encourage them…[to ask],’What do I need?…Do I feel lonely?’—and work to meet those needs first.If they …still struggle…,that’s a great time[to]reach out[to]their PCP or mental health professional.”
