Preparing for the Autumn Blues: Coping with Shorter Days
It’s that time of the year again where we notice the days are getting shorter, the sun is setting earlier, the temperature is colder and our moods may be shifting. You may feel a sense of decreased energy, social withdrawal, and oversleeping. If you typically notice a shift in your mood around this time of year, you may be experiencing Seasonal Affective Disorder.
Many of our bodily functions are dependent on sunlight. Sunlight affects our sleep-wake cycle, hormone production and regulation, vitamin D production, as well as our immune responses. Seasonal Affective Disorder (SAD or some call it Seasonal Depression) occurs when our internal clocks become disrupted by the changing of sunlight, like longer or shorter days. This change in daylight and disruption of our circadian rhythm can affect our sleep patterns, appetite, and can lead to depressive symptoms and mood changes.
It’s more common for people to experience SAD in the colder months during fall and winter. However, it can affect people during spring and summer as well. Along with depression-like symptoms, people may also experience these symptoms:
How To Prepare
Although the dreaded dark and cold months are upon us, fear not. There are ways to cope with these mood changes and SAD symptoms. Generally, it’s fundamental to maintain your regular routines while also gently embracing adjustments to the season.
Seek out the light, literally
Like previously stated, sunlight is essential to our bodily functions. The lack of sunlight in fall and winter disrupts our sleep patterns and can cause us to feel disoriented. It disrupts our production of serotonin, leading to feelings of depression. It also causes our bodies to produce more melatonin, making us feel more sleepy and fatigued.
To counteract these effects, it’s important to seek out the light by incorporating more light into your daily routine. One way to do this is by spending time outdoors during the daytime. Aim for 15-30 minutes of time spent outside. Some outdoor activities you can participate in this fall and winter are:
Go on a walk
Rake
leaves
Picnic with warm drinks and soup
Aspen Ridge Counseling’s Trunk or Treat event on October 26th
Visit a pumpkin patch
Canyon drive to see the changing leaves
Nature scavenger hunt (spot changing leaf colors, pinecones, acorns, birds, animal tracks in the snow)
Build a snowman/play in the snow (if we’re lucky enough to get some snow this winter)
Another way to incorporate light more into your life during these months is through light therapy using a light box. Light boxes use a bright artificial light to mimic natural outdoor sunlight. They are recommended to use first thing in the morning for about 20-30 minutes and can be used while working, reading, or doing a craft. However, it’s important to follow the guidance of a health care provider and follow the manufacturer's guidelines for the best use of a light box.
Maintain healthy habits
It’s important to keep up with daily exercise, sleep routines, staying social, and eating a balanced diet. Luckily, some of the activities listed above also double as great ways to keep your body active (which can improve your mental health by releasing feel-good chemicals into your brain), as well as helping you get out and socialize.
Socialization, keeping a consistent bedtime routine, and eating a balanced diet are all ways you can help your body to stabilize your internal clock, balance brain chemistry, reduce inflammation, and support the gut-brain connection. Maintaining these healthy habits can lead to a boost in happiness, while decreasing feelings of sadness, loneliness and anxiety.
Seek a therapist or consult a doctor or psychiatrist
Navigating the feelings that come with Seasonal Affective Disorder (SAD) isn’t always easy, especially trying to manage them all on your own. The colder, darker months can make it difficult to maintain healthy routines and habits, and that’s okay. It’s a brave step to recognize when you need a little extra support.
Our therapists are here to help you find healthy, practical ways to cope with Seasonal Affective Disorder and navigate the challenges that come with the fall and winter months. You don’t have to go through this season alone. Give our office a call to schedule a session with one of our therapists.
For some people, talk therapy alone may not provide all the support they need, and medication may be recommended as part of their treatment. If you feel medication could be helpful for you, our office can help connect you with our medication management partner. You can also speak with your primary care provider or a psychiatrist about whether medication may be appropriate for you.
Final Thoughts
Seasonal Affective Disorder is common during the fall and winter months, and it’s normal if you notice your mood feeling a little different this time of year. Reduced sunlight and shorter days can affect your body and brain in ways that may leave you feeling more tired, withdrawn, or less motivated to get out and engage with the things you normally enjoy.
Give these tips a try and see what works best for you. And if you find yourself struggling to manage your symptoms or feel like you need additional support, remember that you don’t have to navigate it alone. Aspen Ridge is here to help you through the season and find the support that’s right for you.
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