Finding Light in Darker Days: Coping with Seasonal Change
Written by: Elizabeth Brown, LCMHC
Elizabeth is a self-described warm weather girl who dreads time changes in October, ice and snow days, and windowless rooms. She too, routinely experiences the “winter blues” that so many people recognize when the seasons change, and days become shorter and cooler. She is grateful for her dogs, who nudge her to bundle up and take a walk outside, no matter how cold and rainy it is. Keep reading to learn more about SAD (Seasonal Affective Disorder); strategies to get through the cold, dark months from October to April, and when to reach out for help.
The tricky transition into fall and winter.
Many people naturally experience shifts in mood and energy levels around the fall and winter months when daylight hours become shorter. The shorter days and limited daylight hours impact brain chemicals (melatonin and serotonin) and can lead to feelings of intense sadness, mood swings, and fatigue. For some individuals, this seasonal shift in mood is more than just feeling a little “low” or “down.” Seasonal Affective Disorder, or SAD, is a subtype of depression that follows a seasonal pattern.
If you can relate to this idea of “winter blues”, keep reading to learn about evidence-based strategies to help manage the symptoms and know when you may need to talk to your health care provider.
Daily or weekly habits that can mitigate the impact of darker months.
During the seasonal transition into fall and winter months, it is especially important to maintain daily healthy habits in the areas of nutrition, movement and exercise, hydration, sleep, and stress management.
Both natural sunlight and light therapy have been proven to help regulate your mood and increase energy levels. According to the National Institute of Mental Health1, light therapy remains one of the most effective treatments for SAD. Using a light therapy box that emits 10,000 lux, preferably in the morning hours for 20-30 minutes, can help regulate your mood and boost energy. Make sure to check with your healthcare provider and choose a certified device before starting your own light therapy regimen.
You can also use natural sunlight to create a brighter atmosphere and reap real benefits. The Mayo Clinic recommends pulling back the blinds, trimming any tree branches obstructing sunlight, or considering installing skylights. At home or work, position yourself near windows to soak in more natural light. Bundle up and head outside for a walk, sit on your porch, or visit a local park. Morning sunlight is particularly beneficial for resetting your internal clock and improving your mood.
A positive support system and spending time with loved ones also contributes to overall positive health and general feelings of wellbeing. These healthy habits can even build your immunity against illnesses, which we know can be more common during the fall and winter when we spend more time indoors.
Common signs or symptoms to keep an eye on during this seasonal transition.
Certain individuals may be at higher risk of developing SAD, such as those with a family history of depression, living in areas with long, dark winters, or having other mental health conditions.2 According to the Mayo Clinic, red flags to look for include persistent feelings of sadness and/or hopelessness; loss of interest in activities you once enjoyed; increased fatigue and disrupted sleep; weight gain and increased appetite, especially for carbohydrates; and poor concentration and difficulty making decisions. Reach out to your health care provider and/or mental health therapist if you experience these common signs and are concerned that you may have SAD.
The intersection of connection and community with seasonal mood changes, and how you can cultivate support during these months.
Maintaining and strengthening your social connections with people you genuinely enjoy is always a positive idea, especially during the fall and winter months when depressive symptoms are more common. Choose people who make you laugh and are fun to be with; provide meaningful conversations; and accept you as you are. Walks outside and coffee dates with a friend are terrific ways to uplift your mood, provide mental stimulation, and offer a sense of belonging. Be open and honest with loved ones on how seasonal changes impact you, so they can offer support and can check in.
When to reach out for additional help.
When symptoms interfere with daily functioning across settings and cause changes in mood, energy levels, sleep, and appetite, then it is recommended that you speak to your health care provider and/or mental health therapist.
Resources:
[1] “Seasonal Affective Disorder.” National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
[2] Mayo Clinic Staff, “Seasonal Affective Disorder (SAD),” Mayo Clinic, December 14, 2021, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722.