| Written By Pamlyn Hill, LMFT Ahh fall, fresh apple cider, the beautiful oranges and yellows in the changing colors of the trees, cool crisp mornings and time around the fire pit. But as we bid adieu to the assiduous days of summer for the cooler, shorter days of fall and winter some people may experience a shift not just in the weather but also in mood. Seasonal transitions can bring about a range of emotions. Understanding and preparing for these changes can help navigate them more smoothly. The winter months can cause many to feel less motivated and out of sorts. Sometimes those dips in mood can reach the level of Seasonal Affective Disorder (SAD). As seasons change, people experience a shift in their biological internal clock or circadian rhythm. SAD has been linked to changes in the brain prompted by shorter daylight hours and less sunlight. About 5% of Americans experience SAD. Women are four times more likely to experience this form of depression. Daylight affects two chemicals in the brain: Serotonin and Melatonin. When it’s sunny, the brain makes more serotonin. High levels boost feelings of happiness and well-being. Low levels may lead to depression. When it’s dark, the brain also makes more melatonin. High levels cause you to feel sleepy and have less energy. Shorter days and more hours of darkness in fall and winter may decrease serotonin and increase melatonin. This makes depression more likely to happen. KEY CHARACTERISTICS OF SAD: – Recurring Patterns: Symptoms tend to appear at about the same time each year and often improve with the change in seasons. – Depressive Episodes: Individuals with SAD can experience a range of mood changes that can vary in severity. These changes may include feelings of sadness, hopelessness, and in some case suicidal thoughts. – Physical Symptoms: Changes in sleep patterns, appetite, energy levels, and concentration are common, often leading to oversleeping, weight gain and a difficulty in completing daily tasks. PRACTICAL STRATEGIES FOR NAVIGATING SEASONAL CHANGE: 1. Recognize the Impact of Seasonal Changes: Seasonal transitions can affect your mood, energy levels, and overall mental state. Acknowledging these changes can help you prepare and adapt more effectively. It’s important to be aware of how these shifts impact you personally. 2. Establish a Consistent Routine: Maintaining a regular routine can provide stability during times of change. Incorporate activities that bring you joy and a sense of normalcy, such as morning rituals, regular exercise, or creative hobbies. 3. Maximize Exposure to Natural Light: As daylight hours decrease, make an effort to spend time outside during daylight. Natural light plays a crucial role in regulating mood and energy levels. If natural light is limited, consider using a light therapy box to boost your mood. 4. Stay Active: Physical activity is a natural mood enhancer. With cooler weather approaching, find ways to stay active indoors or embrace seasonal outdoor activities. Exercise can help reduce stress and improve your overall mental well-being. 5. Practice Mindfulness and Self-Care: Mindfulness techniques, such as meditation and deep breathing, can help you stay grounded during seasonal transitions. Regular self-care routines, like journaling or engaging in relaxing activities, can also support your mental health. 6. Maintain Social Connections: Social interactions are vital for mental health. Make an effort to stay connected with friends and family. Strong social support can help you feel more grounded and less isolated. 7. Embrace Seasonal Activities: Get excited about the new season by planning and participating in seasonal activities. Whether it’s exploring fall foliage, baking seasonal treats, or decorating your home, engaging in these activities can lift your spirits and provide a sense of enjoyment. 8. Focus on Nutrition: What you eat can impact your mood and energy levels. Include seasonal fruits and vegetables in your diet and consider incorporating foods rich in omega-3 fatty acids to support your mental health. 9. Seek Professional Help if Needed: If you find that the seasonal transition is significantly affecting your mental health, don’t hesitate to seek support from a mental health professional. Therapy can offer strategies and support to help you navigate these changes more effectively. Seasonal transitions are a natural part of life, but they can bring about mood challenges. By acknowledging the impact of these changes and implementing strategies to support your mental health, you can navigate this shift with greater ease and resilience. Embrace the new season with a proactive approach and remember to take care of yourself both physically and emotionally. Your well-being is worth the effort, and with the right tools and support, you can enjoy a smooth and positive transition into each season. |
Read
Defeating SAD by Norman Rosenthal, M.D.
Listen
The Easy Wellness Podcast with Psychotherapist Lindsay George
Watch
5 Minutes on SAD
Pamlyn Hill
Clinical Supervisor
Pam has been running her own private practice since 2016 and completed her Masters in Marriage and Family Therapy at Western Seminary. She has extensive experience working with children, adolescents, and adults; specializing in child and adolescent therapy.