The changing of the seasons brings many people joy. Fall weather, pumpkin spice and the holidays all serve to boost our mood. However, for those who suffer from Seasonal Affective Disorder (SAD), the fall and winter seasons can bring about a sense of dread.

SAD is a type of depression that occurs seasonally, most commonly in the fall and winter months. If you find yourself struggling with SAD during the autumn season, you're not alone. In this blog post, we'll explore what SAD is, its common symptoms, and provide valuable tips for coping with SAD in the fall.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, often referred to as "winter depression" or "winter blues, impacts around 10 million Americans each year, with women being 4 times more likely to experience symptoms. SAD is a type of mood disorder that is related to the changes in seasons, with most cases occurring in the fall and winter months. This is due to the shortening of days, less sunlight, and colder temperatures.

Common Symptoms of SAD in the Fall:

Persistent feelings of sadness, hopelessness, or irritability
Increased fatigue and a desire to sleep more
Weight gain and increased cravings for carbohydrates
Difficulty concentrating and making decisions
Withdrawal from social activities and decreased interest in hobbies
Physical symptoms such as aches, pains, and digestive problems

Treatment Options

Light Therapy

Light boxes are made to mimic outdoor light, and it is thought that this type of light may cause a chemical change in the brain that lifts the mood. This therapy can help regulate your circadian rhythms and alleviate SAD symptoms. Consult a healthcare professional for guidance on using light therapy.

Spend Time Outdoors

Nothing can replace being outdoors. on sunny days. Despite the shorter days, try to spend time outdoors during daylight hours. Even a short walk in natural light can boost your mood and help regulate your internal clock.

Maintain a Consistent Routine

Stick to a regular daily routine to help stabilize your internal rhythms. Consistency in meal times, sleep patterns, and exercise can mitigate SAD symptoms.

Stay Physically Active

Exercise is a powerful mood booster. Engage in regular physical activity to release endorphins and combat feelings of fatigue and depression.

Mindfulness and Meditation

Incorporate mindfulness and meditation practices into your daily routine to reduce stress and anxiety. These techniques can help you stay grounded and maintain a positive outlook. We love the Insight Timer app for guided mindfulness meditations.

Seek Social Support

Don't isolate yourself. Maintain social connections with friends and loved ones. Sharing your feelings with a trusted friend or therapist can provide emotional support.

Healthy Eating Habits

Be mindful of your diet. While SAD often triggers carbohydrate cravings, try to balance your meals with nutrient-rich foods and avoid excessive sugar and processed foods. If needed, schedule a consultation with our Registered Dietician for nutrition help.

Professional Help

Seasonal Affective Disorder can also be treated similarly to depression. Talk therapy has been shown to be beneficial in reducing symptoms. Antidepressants or SSRIs are also an option, if your therapist or healthcare provider thinks it would be beneficial. These will increase the level of the hormone serotonin in your brain, which can help lessen symptoms of depression.

If you have discovered a pattern of these symptoms in the winter months, it is important to prepare leading into this time period. Begin incorporating healthy habits into your routine, such as exercise, sufficient sleep, journaling, therapy and time outdoors. Preparing for tough times before they come is always a good goal to have, and can help you get through those cold months. It is helpful to remind ourselves that Seasonal Affective Disorder only lasts for a season, and it will pass. Don't hesitate to reach out for guidance and support on your journey to managing SAD effectively.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

This blog post was written by Jenna Elliott.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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