Seasonal Depression Coping Plan: How to Get Through Winter

A seasonal depression coping plan is a written, step-by-step plan you put in place before and during the darker months: steady sleep and wake times, daylight exposure, movement, planned social contact, and an agreed point at which you contact a clinician. Planning ahead works better than waiting, because seasonal depression tends to sap the energy needed to start new habits.

This article is for adults in Texas who notice their mood, energy or sleep shift at the same time each year, and for people who have been told they may have seasonal affective disorder (SAD). It explains how to build a plan and when to ask for help.

This article is general information, not a medical recommendation. Do not start, stop or change any medication without talking to your prescriber.

What is seasonal depression?

Seasonal depression, known clinically as seasonal affective disorder, is a type of depression that comes and goes in a seasonal pattern. The National Institute of Mental Health (NIMH) describes SAD as recurring depression in which symptoms last about four to five months per year and follow a seasonal pattern for at least two consecutive years (NIMH, seasonal affective disorder).

MedlinePlus notes that SAD usually starts in late fall or early winter and goes away during spring and summer (MedlinePlus, seasonal affective disorder). A less common summer pattern also exists. For more on why shorter days affect mood, see seasonal depression causes.

Is it seasonal depression or the winter blues?

The difference is severity and impact: the winter blues are a mild dip, while seasonal depression interferes with daily functioning. The American Psychiatric Association (APA) describes SAD as more than the winter blues and notes that it can be misdiagnosed as hypothyroidism or viral infections, or the other way around (APA, seasonal affective disorder).

Signs that point beyond the blues include low mood most of the day, loss of interest, oversleeping, craving carbohydrates, pulling away from people, and feeling hopeless. Our article on seasonal blues or depression covers the distinction in more depth.

Why does a written plan help?

A written plan helps because seasonal depression lowers motivation, so decisions made in advance are easier to follow than decisions made on a low day. The plan becomes a checklist rather than a set of choices.

NIMH notes that SAD follows a recurring pattern, which means many people can predict roughly when symptoms will begin.

That predictability is useful. You can start protective habits a few weeks before your usual low point, and arrange support before you need it. Example (hypothetical): someone who notices that their mood usually drops in mid-November might, in late October, set a fixed wake time, book a weekly walk with a friend, and tell their therapist that this is the time of year to watch closely. When the dip comes, those supports are already in place.

If you want prevention-focused tips, read how to prevent seasonal depression.

How do I build a seasonal depression coping plan, step by step?

You build a seasonal depression coping plan by choosing a few daily anchors, setting early warning signs, and deciding in advance who you will contact. Write it on one page.

1. Mark your usual start date. Look back at past years and note when mood or energy usually dipped.
2. Fix a wake time. Choose one wake time for every day, including weekends.
3. Plan daylight. Schedule time outdoors or by a bright window in the morning.
4. Schedule movement. Put three or more short walks or workouts on your calendar each week.
5. Book social contact. Set one or two recurring plans with people, such as a weekly call or meal.
6. List early warning signs. For example, sleeping two extra hours, skipping plans, or losing interest in hobbies.
7. Set your action point. Decide that if warning signs last two weeks, you will contact a clinician.
8. Share the plan. Give a copy to someone you trust and ask them to check in.

How do light and sleep timing fit into the plan?

Light and sleep timing are central to the plan because light is the strongest signal for the body clock. The National Institute of General Medical Sciences (NIGMS) explains that light has the biggest influence on circadian rhythms (NIGMS, circadian rhythms).

The American Academy of Sleep Medicine (AASM) notes that light and dark are the most powerful timing cues and offers tips for the fall clock change, such as keeping your normal bedtime (AASM, daylight saving time). Our article on the end of daylight saving time has more on that transition.

Morning daylight, a consistent wake time and limiting long naps are practical starting points. Write them into your plan as specific actions.

Is light therapy safe to try on my own?

Light therapy is a recognized treatment for SAD, but it is worth discussing with a clinician before you start, especially if you have bipolar disorder, eye conditions, or take medicines that increase light sensitivity. The APA advises talking with a physician before using a light box and notes the importance of choosing one that filters out ultraviolet light.

A 2016 review in Psychology Research and Behavior Management lists commonly reported side effects such as headaches, eye strain, nausea and sleep disturbance, notes that hypomanic or manic reactions are very rare, and describes relative contraindications including retinal disease and photosensitizing drugs (review on winter-type SAD). That is why a clinician should help decide whether it fits you, and how to time it.

What other treatments are used for seasonal depression?

Besides light therapy, talk therapy and medication are commonly used for seasonal depression, alone or together. MedlinePlus lists antidepressants and talk therapy among SAD treatments, used alone or in combination.

NIMH describes a form of cognitive behavioral therapy adapted for SAD that is typically delivered in group sessions over several weeks.

CBT for SAD works on replacing negative thoughts tied to the season, such as thoughts about winter darkness, and uses behavioral activation, which means planning enjoyable activities to counter the loss of interest that comes with the season.

NIMH also notes that people with a history of SAD might benefit from starting treatment before the fall, while adding that few studies have tested whether SAD can be prevented. NIMH describes vitamin D research for SAD as producing mixed results, so ask a clinician before adding any supplement. Medication, if considered, is a decision to make with a prescriber who knows your history.

Checklist: what to put on your one-page plan

Your one-page seasonal depression coping plan should fit on a single sheet you can see every day. Include:

• Your fixed wake time and target bedtime.
• When and where you will get daylight each morning.
• Your weekly movement schedule.
• Two people you will contact each week, and how.
• Three personal early warning signs.
• Your action point and the clinician or practice you will call.
• The 988 number and a local crisis line.

The Centers for Disease Control and Prevention (CDC) suggests making time to contact people who care about you and joining groups with shared interests (CDC, improving social connectedness), which can be built into the plan as recurring commitments.

When should I get help sooner?

Get help sooner if low mood lasts most days for two weeks or more, if you cannot keep up with work or home, or if you have any thoughts of suicide. The 988 Suicide & Crisis Lifeline is free, confidential and available 24/7 by call, text or chat.

Also contact a clinician promptly if you notice unusually high energy, very little need for sleep or racing thoughts, especially after starting light therapy. Lyte Psychiatry is an outpatient practice. It does not provide inpatient care, crisis or after-hours coverage, medically supervised detox, or intensive outpatient or partial hospitalization programs.

Does seasonal depression happen in Texas?

Yes, seasonal depression can happen in Texas, although it is generally less common in southern states. NIMH notes that SAD is more common in people who live farther north, where daylight hours are shorter in winter, and gives Texas and Florida as examples of places where it is less common than in Alaska or New England.

Less common is not the same as absent. Shorter days, the fall clock change, holiday stress and indoor schedules can still affect mood in North Texas. Lyte Psychiatry offers telehealth visits to patients who are physically located in Texas at the time of the visit, which can help when winter energy is low. Learn more about telehealth in Texas.

If winter has taken the fun out of everything, our guide to anhedonia covers small steps that work even without motivation.

Live in Texas? Mild winters do not rule it out. Read can you get seasonal depression in Texas? for what to watch for here.

Getting support in Texas

Lyte Psychiatry offers therapy, psychiatric evaluation and medication management in Texas. In-person visits are available at Lyte Psychiatry's clinic in Pantego, in the Dallas–Fort Worth area. All Lyte Psychiatry services are available in Spanish. Most new patients are seen within 1–2 business days. Weekend appointments are limited. Availability, insurance and clinician fit require confirmation.

If your mood follows the seasons, you can learn more about depression care at Lyte Psychiatry.

If you are in a mental-health crisis in the United States, call or text 988. Call 911 for immediate danger.

Educational information, not a diagnosis or individual treatment plan.