Embracing Fall with Seasonal Affective Disorder

There is no shortage of pumpkin spice lovers and spooky seekers who are ready for Halloween.  Yet, the dwindling daylight and cooler temperatures may signal an unwelcome arrival of a different kind of seasonal shift: Seasonal Affective Disorder (SAD).  

SAD is a type of depression (the clinical terminology, a depressive disorder with a seasonal affect) that recurs with the changing seasons, most commonly beginning in late fall or early winter and lifting in the spring. Though the precise cause isn’t fully understood, it’s believed to be linked to the reduction in sunlight, which can disrupt our body’s internal clock, reduce serotonin levels (a neurotransmitter that affects mood), and alter melatonin levels (a hormone that plays a role in sleep and mood). 

Symptoms of SAD can range from mild “winter blues” to more severe depression, including:

• Low energy and fatigue

• Difficulty concentrating

• Increased need for sleep

• Changes in appetite, often craving carbohydrates

• Weight gain

• Feelings of sadness, hopelessness, or irritability

• Loss of interest in activities you once enjoyed

It’s important to remember that if you suspect you might have SAD, reaching out to a counseling professional can be beneficial. They can help with diagnosis and discuss treatment options like light therapy, referrals for medication, and psychotherapy.

But beyond clinical interventions, how can you embrace fall, reduce the nudge to hibernate, and expose yourself to sunlight, even while it slowly fades away?

1. Maximize Your Light Exposure:

When you wake up, open your curtains.  Let natural light flood your space. Spend time outdoors during daylight hours, especially in the morning (of course, use SPF). Even on cloudy days, the natural light is more beneficial than artificial indoor lighting. Consider investing in a light therapy lamp if recommended by your doctor; daily use can significantly impact your mood.

2. Get Moving:

Physical activity is a powerful mood booster. A brisk walk through a park blanketed in autumn leaves can do wonders. The combination of exercise and natural light is a double win. If heading outside feels daunting, try an indoor workout, exercise to your favorite music, or practice some gentle yoga. The goal is to move your body regularly.

3. Nourish Your Body:

As carbohydrate cravings often increase with SAD, try to make healthy choices. Focus on complex carbohydrates, lean proteins, and plenty of fruits and vegetables. Instead of reaching for sugary treats, try oatmeal, a hearty lentil soup, or a green salad with roasted chickpeas. 

4. Connect with Nature’s Transition:

Instead of viewing fall as the end of summer, see it as a beautiful transition.  Take a moment to appreciate the changing colors.