Are you dreading the shorter days and colder temperatures that come with fall and winter? You’re not alone. Up to 5% of Americans experience seasonal affective disorder (SAD) each year, and with it comes changes in mood and energy levels.
The good news is that implementing proactive care strategies can help you enjoy better well-being in the coming months. Read on to learn more about SAD and its symptoms, and get tips for how to prepare for fall and winter from our team of mental health experts at Boston Neurobehavioral Associates.
SAD, or seasonal depression, is a type of depression that typically occurs during the fall and winter months when sunlight is scarce.
Decreased sunlight can disrupt your body’s internal clock and cause a drop in serotonin levels, a neurotransmitter that affects your mood. The change in seasons can also cause fluctuations in melatonin levels, which can negatively impact your sleep patterns and your mood, as well.
The symptoms of SAD are similar to those of other forms of depression and can include:
SAD can affect anyone, and it’s more common in women, young adults, and those living in regions with long winter nights. Symptoms can vary in severity, with some people experiencing the condition each year as the seasons change.
If you’ve had SAD in the past, it’s understandable that you might be anticipating fall and winter with trepidation. However, a little preparation can go a long way to help you feel better. A few effective strategies to combat SAD are:
Natural light increases serotonin production and decreases melatonin production to help regulate your body’s internal clock. That means one of the most effective ways to minimize symptoms of SAD is to increase your exposure to natural light.
Go outside during daylight hours, even when it’s cloudy. At home, keep your curtains open and sit near windows to maximize the amount of natural light in your environment. Consider rearranging furniture to face windows for more exposure to natural sunlight.
If you struggle to get enough exposure to natural light during the fall and winter, light therapy, or phototherapy, might be a good option for you. It involves sitting in front of a light that mimics natural sunlight.
Using a light box for about 20-30 minutes each morning can help regulate your body's internal clock and improve your mood. We recommend talking to your health care provider before starting light therapy to make sure it’s appropriate for you.
Keeping a regular schedule can help stabilize your mood and improve sleep patterns, so do your best to go to bed and wake up at the same time every day. Plan and schedule regular activities to stay engaged and motivated throughout the winter months.
Exercise is a powerful tool for improving mood and alleviating symptoms of depression. Strive to get at least 30 minutes of exercise most days of the week. Whether it's going for a walk, practicing yoga, or joining a fitness class, find activities that you enjoy and make them a regular part of your routine.
Eating a healthy diet can also help regulate your mood, along with supporting weight management. Choose meals with plenty of fruits, vegetables, whole grains, and lean proteins. Be mindful of carbohydrate cravings, and try to choose healthy options like whole grains and fiber-rich foods.
If you suspect you have SAD or are experiencing symptoms of depression, reach out to a health care professional. Our team specializes in therapy and medication management for depression and SAD. We’re here to help you develop coping strategies and provide support throughout the fall and winter months.
Fall and winter don’t have to bring seasonal depression along with them. Try these tips to prepare for the coming months, and don't hesitate to seek professional help to get a personalized care plan that fits your needs. Contact us to learn more.
