Sometimes it can seem like it’s mandatory to like fall. Everyone is abuzz with talk of pumpkin spice lattes, sweater weather, and rain boots. If seasonal changes are difficult for you, you might feel alone. The truth is that for many people, the transition to fall is tough and the transition to winter is even tougher.
Understanding why seasonal changes can be difficult can help you devise strategies to make this season a better season. Every year, about five percent of North Americans experience a condition called seasonal affective disorder. Seasonal affective disorder (SAD) is seasonal depression. It can cause depression ranging from mild to debilitating, for months at a time.
The good news is that SAD is highly treatable, often with light therapy, outdoor activity, and sometimes with medication. If you find your mood shifting every year or if you’ve noticed that this fall you just can’t get into the season, then seasonal affective disorder could be the culprit.
“Falling back” means getting an extra hour. It also means spending a lot more of the day in darkness. Research is increasingly uncovering ways that Daylight Savings Time affects physical and mental health. This is a risk factor for depression in people with seasonal affective disorder. It can also decrease access to vitamin D, a primary source of which is sunlight. Adequate vitamin D intake is key for many basic bodily processes, and vitamin D insufficiency has been linked to depression.
Managing Stress as the Season Changes: Stress is not an inevitability of seasonal changes. It’s a product of the way many of us choose to live. This means it’s changeable. For people overwhelmed by seasonal affective disorder, painful stress, or family conflict, therapy can be a powerful ally. Other strategies include:
- Making a list of priorities for the season. Don’t give into pressure. Do the things you really enjoy and forget about the rest.
- Getting access to plenty of natural light by spending some time outside or sitting under a sun lamp.
- Maintaining a regular schedule, even when cold temperatures tempt you to sleep in.
By: Sybil Allen, Registered Social Worker