With summer coming to an end and autumn rapidly approaching, it’s a good time to begin thinking about how seasonal changes can impact us. The shorter days and gloomy weather that come with the winter months can trigger seasonal affective depression (“SAD”). 

SAD typically begins at the beginning of autumn and can affect our daily life – specifically how we think and how we feel. 

The onset of SAD can vary by person and location. Some people may experience symptoms after the first day of autumn since winter/autumn seasonal depression is related to sun exposure. This is when the transition to the winter solstice (the shortest day of the year) begins. Also, in the U.S., northern areas have shorter winter days than southern areas, so SAD may kick in earlier in the north.

Common symptoms of SAD often include but are not limited to:

• Feelings of sadness or depressed mood
• Marked loss of interest or pleasure in activities once enjoyed
• Changes in appetite – usually eating more, craving carbohydrates
• Changes in sleep – usually sleeping too much
• Loss of energy or increased fatigue despite increased sleep hours
• Increase in restless activity (such as hand-wringing or pacing), or slowed movements and speech
• Feeling worthless or guilty
• Trouble concentrating or making decisions
• Thoughts of death or suicide; attempts at suicide

If you are worried about the colder months ahead and the potential effects that the seasonal changes could have on your mental health, there are things you can do not only to prepare for it, but also to minimize the overall impact. Here are a few to consider:

• Try to wake up early to make the most of the daylight hours. Limited sunlight is a common cause of SAD in winter. Because the sun is up for less time, our body has fewer hours to absorb it. Waking up an hour earlier may provide more access to the minimal sunlight available. 
• Maintain a consistent level of exercise and a healthy balanced diet. Both are useful in elevating our mood and energy levels throughout the winter months. 
• Keep a gratitude journal. It’s easy to get sucked into all the parts of the day that aren’t perfect, especially when we are already feeling down. Instead, make a point to write down what you are grateful for each day to remind yourself that there are good things too.
• Consider getting a Light Box. It can be an effective way of replacing lost exposure to sunlight. A primary key to avoiding SAD is to start light therapy at the beginning of the fall. This is done by sitting in front of a therapy lamp for 20 to 30 minutes each day. This allows your body to produce and adjust essential chemicals while also helping reset your circadian rhythm. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and is provided in different wavelengths. Experts usually recommend using the light box within the first hour after you wake up in the morning. Be sure to talk to your doctor first, if you are interested in using a light box.
• Create a list of new things you’d like to try. If your lifestyle revolves around outdoor activities, winter can seem pretty jarring. So make a list of new things you can try during the colder months to keep you busy so you are not just sitting around inside.
• Talk to your doctor about prescription antidepressants. When taking antidepressants for SAD, you’ll typically need to use the medication from autumn until spring so it’s important to talk to your doctor of the seasonal changes. It’s also important to pay attention to when the symptoms of SAD start, so you can talk with your doctor before the symptoms escalate.

Being proactive early about preparing for winter can improve your mental health long-term. Knowing that there are steps that you can take ahead of the seasonal changes can help you feel more positive about dealing with the colder months. And remember, it can always help to speak to a mental health professional leading up to or during the winter months if you think you are at risk for SAD.