This weekend, we will “fall back,” and the days will get shorter and shorter. This leaves many of us missing the sunnier, warmer months, and that affects our mood. Seasonal Affective Disorder (SAD) affects about 5% of adults annually, lasting around 40% of the calendar year. The worst months are usually January and February, but many experience symptoms more quickly when the daylight wanes in early November. It’s no joke either. It’s not just the “winter blues.” SAD causes the same (or at least very similar) symptoms as major depressive disorder- there is a reason that it is a clinical diagnosis in the DSM. According to the American Psychiatric Association, symptoms of SAD include:

• Weight gain, which is associated with overeating and carb cravings.
• Fatigue, even if you are getting too much sleep.
• Feeling sad or having a depressed mood.
• Loss of interest or pleasure in activities previously enjoyed.
• Changes in appetite (usually eating more and craving carbs).
• Change in sleep; usually sleeping too much.
• Increase in purposeless physical activity, usually recognizable as “fidgeting,” which does not increase energy expenditure and does not have the benefits of exercise (e.g., inability to sit still, pacing, handwriting) or slowed movements or speech (these actions must be severe enough to be observable to others).
• Feeling worthless or guilty.
• Difficulty thinking, concentrating, or making decisions.
• Thoughts of death or suicide.

Why does this happen? Well, as days get shorter, we see less and less sunlight. Sunlight is necessary for our natural sleep cycle and regulates our circadian rhythm. The changes in our circadian rhythm cause us to be out of sync with our routines and can cause problems with sleep. Sunlight also supplies us with vitamin D, which is linked to increased feelings of happiness, and not enough vitamin D is linked to various physical and mental problems. You are more at risk for developing SAD if you are in areas where it gets darker and colder with fewer daylight hours. That’s most of us, unfortunately. In addition, women are more likely to be affected than men. Usually, people who experience SAD experience it for the first time between the ages of 18-30. 

What can I do to avoid it or alleviate symptoms?

• We may sound like a broken record here, but exercise helps. It helps a lot, actually. For the same reasons that exercise helps with depression, it helps with alleviating symptoms of SAD. Exercise also helps you keep up with a routine, which is helpful when entering the darker, colder months and can help prevent SAD from occurring. 
• Therapy helps! Seeking the help of a mental health professional who will help you find coping mechanisms, provide you with a safe place to explore your emotions, and provide specific types of therapy that have been proven to help you get through bouts of depression is very important, especially if you are feeling the more severe symptoms of SAD. 
• Finding time to be outside, even if it’s cold and not “sunny,” can help. Even when it’s a bit cloudy outside, you are still exposed to the sun’s rays, which help with vitamin D production and sleep regulation. Of course, that’s easier said than done when you work early in the morning and don’t leave until the evening. There are months in which I swear I haven’t seen an ounce of daylight. This leads me to my next suggestion. 
• Light therapy is also helpful for a lot of people. Light therapy involves being in front of a light therapy box (just make sure you get one that doesn’t emit UV rays) for about 20 minutes, and usually works best first thing in the morning. I got one for my partner on Amazon for about $30 that has a timer and slowly turns on with your alarm in the morning. It works great and helps wake you up gradually (which is far less jarring and a better way to start your day, in my humble opinion). Usually, you’ll start to see an improvement within a week or two. 
• Take care of your general wellness. Eating a healthy diet, getting enough (restorative) sleep, and maintaining a social life (or at least a life outside of home and work) can help. 
• Practice self-care! Self-care is essential no matter what time of year it is, but it can be particularly important when you’re already at risk of developing depression. It also helps you build better routines, which is super helpful during these cold winter months. 
• Stick to your routine! It might be dark outside when you go to the gym now that days are shorter, and you might be tempted to change what time you wake up or go to bed because of the shifting daylight hours, but sticking to the same routine you had before the time change is good for your mental health and helps keep you on track! If you don’t already have a routine, now is a good time to make one! 

Taking care of your general health and wellness is also incredibly beneficial—regular exercise, healthy eating, getting enough sleep, and staying active and connected (such as volunteering, participating in group activities, and getting together with friends and family). 

Let’s all have a happy, healthy fall and winter season! 

If you feel your depression is severe or if you are experiencing suicidal thoughts, consult a physician immediately or seek help at the closest emergency room. The 988 Suicide & Crisis Lifeline provides 24/7, free, and confidential support for people in distress, as well as prevention and crisis resources for you or your loved ones. Call or text 988, or chat at 988lifeline.org