-Written by Traci Hart, LPC

Fall is here. As the days get shorter and the weather becomes cooler, some of us start to experience a few unpleasant changes within ourselves. These changes can vary from mild to severe. We may:

  • feel irritated, sad, or anxious.
  • sleep more, feel tired or experience low energy.
  • crave carbohydrates.
  • start to overeat and gain weight.
  • have difficulty concentrating.
  • lose interest in activities we once enjoyed.
  • feel hopeless, worthless, or guilty.
  • have suicidal thoughts. (NOTE: If you are experiencing thoughts of death or suicide, please seek help immediately. Call 988 for the Suicide & Crisis Lifeline).

These are also some of the symptoms for major depression. If these symptoms are experienced seasonally, they fit the criteria for Seasonal Affective Disorder (SAD). SAD is a subtype of major depression and it should be treated as such by a professional. (Psychiatry.org – Seasonal Affective Disorder (SAD), n.d.).

Are you feeling SAD? (Seasonal Affective Disorder)

If the symptoms are mild and you are not experiencing suicidal thoughts, you may have a milder form of SAD. This milder version is known as “the winter blues” and there are a few actions that may help make these symptoms more manageable.

  • Eat a healthy diet. Plant proteins restore energy levels (veggies, nuts, beans, fruits, whole grains).
  • Participate in regular exercise. Exercise can help ease anxiety and improve mental health. It also strengthens the immune system.
  • Get outside and get some sun or invest in light therapy. The light alters chemicals in the brain and can improve your mood.
  • Get Social. Socializing with friends can increase your sense of happiness and well-being.
  • Practice relaxation techniques. These practices can help you manage stress, reduce intense emotions, and boost feelings of joy.

If these actions are consistently practiced, they can help you manage your mild symptoms, so that those shorter and colder days are more bearable. Sometimes, however, creating a new routine can be challenging and you may need assistance. If you have had difficulty functioning as the seasons change, I am here to provide guidance and emotional support. Please feel free to contact me if you would like further information.

Traci Hart, LPC works with adults who are going through the difficult transitions of life. She is passionate about helping them find balance and rediscover their identity. if you would like to make an appointment with Traci, please contact us or call the front desk.

 

 

 

 

References:

Psychiatry.org – Seasonal Affective Disorder (SAD). (n.d.). Psychiatry.org. https://www.psychiatry.org/Patients-Families/Seasonal-Affective-Disorder