For a lot of us, summer is a season that naturally brings out more energy, motivation, and connection with others. The days are longer, the sun is out, we are spending more time outside, and our schedule either feels lighter or packed with fun trips or activities. Whether you are going on walks, traveling, or spending time with friends and family outside, summer has a way of lifting our mood.
Then, summer turns to fall. The days get shorter, the temperatures drop, and our calendars fill back up with work, school, sports, and all of the holiday planning and festivities. Before we know it, it’s dark before dinner and getting ourselves outside feels like much more of an effort.
Personally, I love fall. The beautiful changing leaves, cozy sweaters, football on Sundays, and the fact that it's finally cold enough to enjoy a hot bowl of soup. But today, I want to talk about what comes after fall begins and the excitement of the holidays are over.
Let's talk about Seasonal Affective Disorder (SAD). You might be wondering why I want to talk about SAD in August. Isn't it a little early? In my opinion, this is the perfect time. If you know that your mood tends to dip every year as the days get shorter, waiting until you are already struggling can make it more challenging to bounce back. Just like we prepare by taking out our winter jackets, hats, and gloves, we can also prepare our mind and body.
When Do “Winter Blues” Become Something More?
Let's start by normalizing something first. As the weather gets colder and the sun sets earlier, it is completely normal to feel like slowing down. You may want to stay inside more often, feel less inclined to exercise, and may feel more tired than usual. This does not mean that anything is “wrong”, this is just a natural response to the seasons changing.
It becomes something more when these seasonal changes begin to interfere with your day-to-day. SAD is related to changes in daylight and is much more than the stress of the holidays and busy schedules. Sometimes, these mood changes are more serious and can affect how a person feels, thinks, and behaves. If your mood, motivation, energy, or sleep begin affecting your relationships, work, and your ability to engage and enjoy the things you normally do, it's time to take a closer look.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that is characterized by a recurrent seasonal pattern, with symptoms lasting about 4-5 months out of the year. For most people, symptoms begin in the late fall or early winter and improve once spring time rolls around. Individuals who live in northern climates are more likely to experience SAD due to the fewer hours of sunlight during the winter months.
Specific criteria for SAD:
- Depressive episodes that occur during the same season for at least two consecutive years.
- Symptoms that improve when the season changes.
- Seasonal depressive episodes that occur more frequently than depressive episodes during other times of the year.
Symptoms of Seasonal Affective Disorder
- Feeling sad or down most of the day
- Losing interest in activities you normally enjoy
- Sleeping more than usual
- Fatigue or low energy
- Difficulty concentrating
- Increased appetite, particularly for carbohydrates
- Weight gain
- Social withdrawal
- Feelings of hopelessness
- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
- Thoughts of death or suicidal ideations
Why Do We Get SAD?
- Less Sunlight:
- The fewer hours that the sun is not up in the winter can disrupt our body's internal clock. Our body's internal clock is called our circadian rhythm, which is our body's natural 24-hour clock. This clock keeps us on a healthy sleep cycle and it regulates our hormone levels, body temperatures, food intake, stress, physical activity, travel, medications, and sleep. This in turn, can make it more difficult to regulate our sleep, energy, motivation, and overall mood. (Cleveland, 2022)
- Changes in Serotonin:
- Serotonin is a very important chemical in our brain that carries messages to and from our brain to our body. Serotonin is most commonly known for being the mood boosting chemical which helps us feel happy and manage stress and anxiety. It can also help with digestion, sleep, and overall healing of our bodies. Research indicates that decreased sunlight may reduce serotonin activity, which can lead to sad moods and symptoms of depression. (Cleveland clinic)
- Increased Melatonin:
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- Melatonin is the hormone responsible for sleep. When the sun starts going down and daylight decreases, the body naturally produces more melatonin. This can leave people feeling more tired or sluggish during the winter months.
- Vitamin D:
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- Vitamin D is produced when our skin is exposed to sunlight. During the winter, lower sun exposure may contribute to lower vitamin D levels. While vitamin D deficiency doesn't directly cause SAD, it may play a role in mood regulation and can contribute to symptoms in some individuals.
Will Getting Blood Work Done Help?
It is important to note that a blood test alone cannot give you a SAD diagnosis. However, getting labs done is a great way to rule out other physical factors that might be making you feel tired or bringing your mood down. Gaining a clearer picture of your general health is a huge first step toward feeling like yourself again.
If you find that your energy is consistently low or your mood has shifted, it might be worth chatting with your doctor about some routine blood work. Sometimes, things like a thyroid imbalance or being low in vitamin D, iron, or B12 can mimic the symptoms of depression. Identifying and addressing these issues can be an important part of working towards feeling your best.
What Can We Do to Prepare?
One of the reassuring things about SAD is that, for many people, the timing is predictable. That means we have the ability to be proactive instead of reactive.
- Light Therapy:
- Light therapy is also known as phototherapy, which sounds a little fancier, but is the same thing. This works by sitting in front of a light box made to mimic sunlight and natural daylight within the first hour of waking up each day. This has been shown to cause a change in the brain chemicals linked to mood.
- Note: Start with one that feels comfortable and fits your budget. If you notice a positive difference and find it helpful, it may be worth investing in a higher-quality option over time.
- Focus on Sleep:
- Sleep is so important! Try your best to have a consistent sleep schedule throughout the week. Work on developing and maintaining a sleep routine and morning routine, as it can help to regulate our bodies internal clock.
- Nourish Your Body:
- Focus on balanced meals that include lean proteins, fruits, vegetables, whole grains, and foods naturally rich in vitamin D, such as salmon, trout, egg yolks, fortified dairy products, and UV-exposed mushrooms.
- If you're looking for a simple way to increase your vitamin intake this winter, check out these nutrient-packed smoothie recipes:
- Stay Connected:
- Sometimes when our mood dips, so does our social drive. Connection is one of our greatest protective factors. So be early on scheduling the coffee dates, family dinners, walks with friends, or activities that you actually enjoy doing.
- Get outside:
- Spending 20-30 minutes just standing outside, even on cloudy days, can make such a difference. We are lacking vitamin D and we can benefit from any kind of natural light.
- Be Active:
- You don't have to be perfect at it, just aim for consistency. Set goals for walking, yoga, stretching, strength training, and even dancing to music. Moving our bodies regularly, even when we don't feel like it, can help to support both our physical and mental health. And being active can release serotonin, so it's a win win.
The good news is that you don't have to just "push through" until spring arrives. By being mindful of the seasonal changes, preparing ahead of time, and seeking support when needed, you can care for your mental and physical well-being and continue to thrive, even as the days become shorter and darker.
References:
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing. https://dsm.psychiatryonline.org
American Psychological Association. (n.d.). Seasonal affective disorder: More than the winter blues. https://www.apa.org/topics/depression/seasonal-affective-disorder
Cleveland Clinic. (2022, March 18). Serotonin: What it is, how it works & effects. https://my.clevelandclinic.org/health/articles/22572-serotonin
Cleveland Clinic. (2024, March 15). Circadian rhythm: What it is, how it works & what affects it. https://my.clevelandclinic.org/health/articles/circadian-rhythm
Mayo Clinic. (2021, December 14). Seasonal affective disorder (SAD): Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-
National Institute of Mental Health. (2024, March 15). Seasonal affective disorder.
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder