As the vibrant hues of summer fade into the warm tones of fall, many of us eagerly anticipate cozy sweaters, pumpkin-spiced everything, and crunchy leaf strolls. But for some, this seasonal shift can bring more than just a change in wardrobe—it can usher in the gloom of what’s known as Seasonal Affective Disorder, or SAD.
Hi, I'm Alex, and I've been riding the ups and downs of seasonal changes for as long as I can remember. At first, I chalked up my fall and winter blues to the general ebb and flow of life. But over time, I realized the patterns were consistent and started to affect my quality of life. Here’s how I came to understand my own dance with SAD and the steps I took—and continue to take—to ensure my mental health stays as bright as the summer sun, even in the heart of autumn.
Understanding Seasonal Affective Disorder
Seasonal Affective Disorder is more than just the winter blues. It’s a type of depression that recurs at particular times of the year, most commonly in the fall and winter months. According to the Mayo Clinic, symptoms of SAD can include feelings of sadness most of the day, loss of interest in activities you once enjoyed, changes in weight or appetite, sleep issues, and even feelings of hopelessness.
When I first started experiencing these symptoms, I dismissed them, thinking I just wasn’t a “cold weather person.” But then I learned more about SAD and realized I had a legitimate, diagnosable condition. Recognizing it was crucial; it gave me the power to take proactive steps.
The Role of Light in Combating SAD
One of the primary culprits of Seasonal Affective Disorder is the reduced sunlight during fall and winter. Sunlight plays a crucial role in regulating our sleep-wake cycles and mood. With shorter days, our bodies produce more melatonin—a hormone that can increase feelings of sleepiness and lethargy.
To combat this, I invested in a light therapy box—a simple device that mimics natural sunlight. For about 20–30 minutes each morning, I sit near my box while sipping coffee and reading. This simple act has become a cornerstone of my morning routine, providing a significant boost in lifting those seasonal clouds.
Staying Active: Movement as Medicine
Exercise has always been my go-to stress buster, but during the colder months, I used to find it hard to maintain my routine. Yet, I’ve learned that staying active is especially crucial during the fall and winter. Exercise releases endorphins, those feel-good chemicals that help combat symptoms of depression.
I discovered that finding an activity I truly enjoyed made all the difference. This fall, I’ve taken up indoor rock climbing—it’s a fantastic way to stay fit, have fun, and meet new people. Even a brisk walk outside, bundled in cozy layers, can be rejuvenating.
Nourishing from the Inside Out
I’m a firm believer in the powerful connection between diet and mental health. During my journey with SAD, I hit upon some dietary shifts that made a palpable difference. Omega-3 fatty acids, found in foods like salmon and flaxseeds, are known to improve mood. I also leaned into hearty, nutrient-rich foods like lentil soups and spinach salads, steering clear of too much sugary comfort food that could send my blood sugar on a rollercoaster.
I’m no nutritionist, but I’ve found that feeding my body what it needs during these darker months keeps my mood stable and my energy up.
Connecting with Loved Ones
As days grow shorter, it’s easy to retreat into a shell. But isolation can be SAD’s best friend. Throughout my journey, I’ve realized the importance of nurturing connections. Whether it’s grabbing coffee with a friend, calling a family member, or participating in community events, remaining social is an integral part of staving off those SAD overshadows.
Being open about my experiences with seasonal affective disorder also helped deepen my conversations and strengthen my relationships. It can be healing to share your experiences and learn you’re not alone.
Life Lens!
Morning Light Ritual: Start each day with at least 15-20 minutes near a light therapy box. Pair this with a soothing cup of herbal tea to naturally lift your spirits.
Weekly Movement Plan: Choose an indoor activity that excites you—whether it's yoga, swimming, or a dance class—and stick to a twice-a-week schedule.
Brighten Your Plate: Make a conscious effort to include omega-3 rich foods in your meals. Create colorful, nutritious dishes that feed both body and soul.
Social Check-Ins: Schedule weekly phone or video calls with a friend or family member. Make connecting a regular part of your routine to help keep loneliness at bay.
Document the Good: Keep a gratitude journal. Jot down at least three things you’re grateful for each day. This practice not only cultivates joy but also shifts focus from the gloom.
Conclusion
Facing the shorter days of fall and winter doesn’t have to mean surrendering to despair. By recognizing Seasonal Affective Disorder for what it is and taking proactive, deliberate steps to counter its effects, we can safeguard our mental health. Whether it's through light therapy, exercise, nutrition, social interaction, or reflective practices, there are myriad ways to manage SAD.
My journey through the seasons hasn’t always been easy, but understanding my relationship with SAD has empowered me to take control. With the right tools and support, not only can you get through the darker months, but you can thrive in them. Remember, every change of season brings its unique beauty—and with it, an opportunity to nurture ourselves with warmth and care.
