Fall has officially arrived, bringing cooler temperatures, changing leaves—and increasingly shorter days.
For some people, this seasonal shift impacts more than their cravings for pumpkin spice. Seasonal Affective Disorder (SAD) is a type of depression with a recurring seasonal pattern. Winter-pattern SAD is the most common form, when symptoms begin in late fall or early winter and improve in spring.
Many of us find ourselves getting grumpier when the days are shorter—we’re not often fans of daylight leaving before the work day ends. But SAD is much more than “I hate that it gets dark at 5 p.m.” It is a form of depression, something we may dismiss as “winter blues” but that can have very real impacts on mental health.
Know the Signs
- feeling persistently sad, hopeless or irritable
- losing interest in things you normally enjoy
- having less energy
- sleeping more than usual
- withdrawing socially
- changes in appetite, particularly increased cravings/overeating
- difficulty concentrating
Know Your Rhythms
The seasonal aspect of SAD means that it can be somewhat predictable. If you’re like me, it sneaks up on you each January, but it doesn’t have to be a surprise attack. Knowing a seasonal pattern exists can give you something valuable: a chance to notice earlier.
Maybe you notice that your energy drops when the days get shorter. Maybe you start sleeping more, withdrawing from people, craving certain foods or losing interest in things you usually enjoy. Maybe you don’t notice anything until January, when you suddenly realize you’ve been feeling unlike yourself for weeks.
By paying attention to your emotional cycles, you can plan ahead and prepare.
What to Do
Whether you’ve planned ahead or suddenly realized that SAD is impacting you, there are things you can do to improve your emotional well-being when the days get shorter.
- Pay attention to daylight. Get outside during daytime hours when you can. For people with SAD, light therapy is an established treatment; the National Institute of Mental Health describes light boxes delivering 10,000 lux, generally used in the morning, but recommends talking with a health-care provider because light therapy isn’t appropriate for everyone. (Click here to visit NIMH’s page on SAD.)
- Keep some structure. Try to maintain reasonably consistent sleep and daily routines as the seasons change. This one can seem hard, because cold, dark mornings seem made especially for sleeping in. But remind yourself that your mind and body will thank you for sticking with a schedule.
- Don’t hibernate completely. Intentionally maintain your connections, even when you want to spend all of your free time burrowing under blankets. Spending time with friends and family is an important part of caring for your mental health. On days when that seems too hard, try reaching out via text or cuddling with a pet.
- Keep doing things you enjoy. Reading, music, hobbies, getting outside, spending time with people you like—these things go a long way toward protecting your emotional well-being. If you’re struggling, think of one hobby that you enjoy and can do in a low-stress environment and stick with that.
- Know when it’s time to ask for help. If symptoms persist, get worse, or interfere with your everyday life, talk with a healthcare provider.
You don’t have to wait until you’re struggling to pay attention to your mental health.
If seasonal changes tend to affect your mood, fall can be a good time to think about what support helps you—and what signs tell you it’s time to reach out.
Sometimes taking care of your mental health means noticing the change before it becomes a crisis.
If you or someone you know is struggling, support is available. Text or call 988 or call our emergency services at 540-373-6876. Or, find the clinic in your locality to start outpatient services. Click here to check out our mental health outpatient services.