By Karin Amador LPC-Associate
Supervised by Jennifer Buffalo, LPC-S, LMFT
Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern. Some individuals experiencing SAD experience mood changes in the colder months like fall and winter, while others experience SAD in the spring and summer months. Symptoms of depression include continuous low mood, changes in sleep and appetite, difficulty concentration, lack of energy, suicidal ideation, and feelings of hopelessness.
As the days get cooler and fall is upon us, individuals with SAD (winter pattern) may start to notice changes in their mental, physical, and emotional health. Treatment for depression includes improving nutrition, sleep, exercise, and social connection. It may be helpful for individuals experiencing the symptoms to explore additional methods for supporting SAD at this time.
Here are some fall-specific tips and activities for coping with SAD:
- Start each morning with sunlight: Eat your breakfast or have some tea outdoors in the morning to get some sunlight in. On busy mornings, try to eat your lunch outdoors.-Replenish medications and supplements: Check-in with your psychiatrist or physician about treatments used for SAD, like anti-depressants, vitamins (such as Vitamin D), and phototherapy. If you participate in therapy, speak with your therapist about a schedule that feels right for you.
- Explore fall activities in your area: Check out local farms to see if there are activities like a pumpkin patch, a corn maze, or apple picking. Consider taking a trip to a local farmers market.
- Engage in mindful movement: When temperatures cool down, take a daytime nature walk, paying close attention to the various colors of the trees, leaves, and sky.
- Stock up on nutritious snacks and foods: Nutrition plays a big role in our mental health and energy. Add nutrient-filled foods such as protein, fruits, and vegetables to your grocery list.
- Schedule cozy activities with loved ones: Invite friends to engage in cozy activities, such as baking fall cookies, watching scary or fall-themed movies, watching football games, and painting or carving pumpkins.
- Explore fall recipes: Create cozy, home-cooked foods, inspired by fall-specific ingredients, such as butternut squash, pumpkin, apples, cinnamon, maple, fig, butterscotch, pecans, and cranberries.
- Create a list of essential tasks that can help you stay connected to your basic needs and self-care, especially during times when it feels tough to do so. Keep this list readily available by keeping it pinned to your fridge or by your bedside.
- Gather comfort items: Seek out comfy clothing, blankets, candles, lamps, books, puzzles, games, movies/tv shows, and soothing drinks that can help create a calming space to decompress at home.
If you experience SAD, remember to be kind to yourself. You’re doing your best to adjust to something that is not in your control. The seasons will change again, but it does not change that the fall season can bring about feelings of dread or stress with the days shortening and winter season approaching. What can be helpful is connecting with tools and activities that can help to elevate your mood and give you something to look forward to this fall season.
Are you in need of support for your mental health? We are here for you. Schedule a free 30-minute consultation with one of our clinicians today.
