What the changing seasons mean for you and your mental health
by Dr. Drew Myers on September 16, 2024
As we transition from summer to fall, this time of year is marked by many changes, such as the transition back to school and the changing leaves. However, this time of year can bring about increased stress due to changing schedules and the upcoming holiday season, among others. Many people will experience the “winter blues” when the days get shorter in the fall and winter. It is normal to feel a little down during the colder months when you are stuck indoors and there is less daylight. However, some people will experience more serious mood changes when the seasons transition. This change is known as seasonal affective disorder (SAD), which is a form of depression that occurs during certain seasons, most frequently fall and winter. Unlike the “winter blues”, SAD has an impact on your daily life.
For some people, the symptoms of SAD include those typically associated with depression, including low mood, loss of interest in activities previously enjoyed, decreased concentration, hopelessness, and guilt. For others, the symptoms include increased sleep, increased appetite, feeling sluggish, and social withdrawal. Typically, an individual’s increased appetite is for foods high in carbohydrates and can lead to weight gain.
Seasonal affective disorder is thought to be caused by the decreased amount of daylight in fall and winter months. The decreased daylight interrupts your body’s biological clock, which can lead to a decrease in serotonin and an increase in melatonin, both of which are chemicals in your brain. Therefore, the changes in serotonin and melatonin levels can have an effect on mood, behavior, and sleep.
There are treatment options available for SAD, though it is recommended to speak with your psychiatrist before starting any treatment. Antidepressants can be helpful, as can therapy. Another treatment is called light therapy, which is designed to mimic natural outdoor light. This involves sitting a few feet away from a light box with 10,000 lux, often purchased online, during the first hour of waking each day. If you do not have access to a light box, it can even be helpful to spend time outdoors or near a window. As with other types of depression, regular exercise and healthy, well-balanced meals are helpful. It is recommended to take a vitamin D supplement if your vitamin D levels are low. Speaking with loved ones and doing activities that you enjoy can help.
If you believe that you may be experiencing symptoms of seasonal affective disorder, please speak with your psychiatrist at your next appointment or call for an earlier appointment.
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