Have you ever noticed that you feel differently as the days get shorter? Maybe you feel more tired, less motivated, or just not quite yourself once fall settles. If so, you’re not alone.
This time of year, many people experience Seasonal Affective Disorder (SAD). This is a type of depression that shows up when the seasons change, most often during the fall and winter months.
Signs of SAD
It is important to note that SAD can develop quietly; you may not initially notice the changes. Are you noticing that it is harder to get out of bed? You may notice that things that once brought you joy may not feel the same. You might notice:
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Feeling sad, heavy, or hopeless
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Sleeping more than usual but still feeling tired
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Craving comfort foods (especially carbs)
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Losing motivation or interest in things you usually enjoy
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Trouble concentrating
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Withdrawing from friends and family
It’s like your body and mind are responding to the world going dimmer, and honestly, that’s exactly what’s happening.
Why It Happens
During the fall and winter, we get less sunlight. That change can affect our body’s internal clock (our circadian rhythm), our serotonin levels (the “feel-good” chemical), and even our melatonin (which affects sleep). Add in gray skies and cold weather, and our energy takes a major hit.
It’s like your body and mind are responding to the world going dimmer, and honestly, that’s exactly what’s happening.
Ways to Cope and Find Light Again
Here’s the hopeful part: SAD is treatable, and there are many ways to ease the symptoms. A few small shifts can make a big difference:
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Let in the light: Open your blinds first thing in the morning or try light therapy with a special lamp that mimics sunlight.
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Move your body: Gentle movement (ex: a short walk) can help lift your mood.
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Stick to a rhythm: Try to maintain regular sleep and meal schedule. Structure helps your body feel grounded.
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Stay connected: Reach out to people who make you feel safe and supported. Isolation can deepen the fog.
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Talk it out: Therapy can help you navigate these emotional shifts with understanding and compassion.
You Don’t Have to Wait for Spring
If you’re struggling, please know this: there’s nothing “weak” or “wrong” about how you feel. SAD is real, and it’s valid. The good news is, you don’t have to face it alone! Help and healing are possible, even in the darker months.
Ask for help and be kind to yourself!
Thanks for spending time with me today,
Dr. E
