As the leaves change colour and the days get shorter, many of us start to feel a little... different. For some, it's a cozy and exciting time as we get closer to the holidays. For others, it’s more of a “Why is it so dark outside at 5pm?” kind of feeling. If you resonate with the second mood, then you may be experiencing Seasonal Affective Disorder (SAD), a type of depression that affects individuals when the seasons change. But don’t worry, you are not alone. Approximately 15% of Canadians will report at least a mild case of SAD in their lifetime, while 2-3% will experience more serious cases.
WHAT IS SAD?
SAD is a type of depression that happens during certain seasons of the year, most often in the fall or winter months. Individuals who experience SAD tend to have symptoms that can include feelings of sadness, irritability, fatigue, guilt, social withdrawal, and changes in sleep or appetite. If you’ve felt like a bear in hibernation but without the cozy cave or snacks, you might be experiencing SAD.
WHY DOES IT HAPPEN?
While we’re not exactly sure why some people get SAD, scientists think it has to do with changes in light. Our bodies produce less serotonin (the happy chemical) and more melatonin (the sleepy chemical) when daylight dwindles. Without that sunlight, things can get a little sluggish.
SIGNS YOU MIGHT BE EXPERIENCING SAD
Mood Changes: Feeling more sad or down than usual?
Sleep Issues: Can’t get enough sleep or sleeping too much?
Appetite Changes: Craving carbs like they’re going out of style?
Loss of Interest: Not feeling like doing things you usually love? (Goodbye, Netflix marathon of your favourite show!)
Fatigue: Feeling like you need a nap just to nap? (They truly hit different during the fall/winter months)
If you’re nodding your head at a few of these, you may be experiencing SAD. Let’s dive into some practical, compassionate ways to help you through this season.
Let There Be Light!
One of the best ways to combat SAD is to get as much natural light as possible. Open those curtains, let the sunshine in, and if that doesn’t do the trick, consider investing in a light therapy box. It’s like having a mini-sun right in your living room!
Get Moving!
Exercise is a natural mood booster, try to find some movement that you enjoy. Whether it’s a brisk walk around the neighbourhood or walking to a nearby cafe, yoga in your living room, or even a dance-off with your partner, get your body moving and notice how you feel!
Stay Connected
When the weather turns gloomy, it can be tempting to pull the covers over your head and binge-watch your favourite Netflix shows. But isolation can make SAD worse. Reach out to friends and family, even if it’s just to share a funny meme, have a FaceTime call with a long distance friend, or go out for dinner with your partner and friends. A good laugh can work wonders for our mood!
Nourish Your Body
Eating a balanced diet can significantly impact your mood. Try to include plenty of fruits, veggies, whole grains, and proteins. And yes, a slice of pumpkin pie counts as a fruit, right? Just don’t forget those greens. I use a greens supplement drink that I have every morning which has helped with my own digestion and nutrition. The best advice I have ever received is that when in doubt, make it a colourful plate! It will look pretty and give your body the nutrients it craves.
Establish a Routine
Our brains love predictability, so try to maintain a regular schedule. Get up at the same time each day, eat meals at consistent times, and create a wind-down routine for the evening. You can even schedule moments to feel your feelings. For example, using a worry journal to write out all of your thoughts related to what you’re worrying about for 10-20 minutes. Once the 20 minutes is up, close your journal and distract yourself with a different activity. Feel to heal!
Seek Professional Help
If your symptoms are overwhelming, don’t hesitate to reach out for professional support. Therapists can provide tools and coping strategies tailored to you. At Nest Family Counselling, we value authenticity and enjoy bringing humour, generosity, and evidence based practices to our clients to help support you in your mental health journey. Check out the bios of our team members and book your session today!
Embrace the Season
Instead of hiding from the fall, try to embrace it! Take up a new hobby, like pumpkin carving, or go apple picking. Engage with the beauty of the season - nature can be a great mood booster.
Practice Mindfulness and Meditation
Mindfulness practices can help ground you and keep you in the moment, even when the world feels dark. Consider meditation or simple breathing exercises. One of my favourite mindfulness practices I talk about with clients is to imagine yourself as a tree, rooted and strong, even when the winds of change blow around you. The idea of this exercise is to cultivate presence with yourself, others, and the world around you. Try it out!
Laugh It Off
Never underestimate the power of laughter. Watch your favourite comedy, listen to a funny podcast, or read a humorous book. Laughter releases endorphins and can brighten even the darkest of days. Unless you’re laughing at your own expense while trying to bake pumpkin bread for the first time. (Pro tip: set a timer on your oven.) Research also shows that smiling elevates our mood. The physical act of smiling activates pathways in our brain that influences our emotional state, meaning that by adopting a happy facial expression, you can "trick" your mind into entering a state of happiness!
Create a Cozy Space
As temperatures drop, make your home a warm, inviting refuge. Fill it with soft blankets, warm drinks, and perhaps a candle or two (safely, of course). Make your space a sanctuary that you want to retreat to when the outside world feels too grey.
Connect with Nature
Even as the weather cools down, spending time outdoors can be invigorating. Bundle up and take a walk, marvel at the changing leaves, or simply sit in a park with a warm drink. Nature has a way of soothing our minds and reminding us that change can be beautiful, even if it means we have to scrape frost off our windshields.
Cultivate a Fall Playlist
Music has a powerful effect on our emotions. Create a playlist filled with uplifting songs that resonate with you. Whether it’s upbeat tunes to dance around your kitchen or calming melodies for quiet moments, let the good vibes flow.
Try Something New
Sometimes, a fresh perspective can help lift the fog of SAD. Take a class, start a new hobby, or even try cooking a new recipe. The act of learning and creating can provide a sense of accomplishment and joy. Plus, you might surprise yourself, who knew you had a hidden talent for knitting or sourdough baking? Just remember, even if it doesn’t turn out as planned, it’s the effort that counts (and the potential for a funny story!).
Set Goals for the Season
As the year winds down, take some time to set personal goals for the upcoming months. They don’t have to be monumental, think small, achievable goals that bring you joy. This is also known as SMART goals - Specific, Measurable, Achievable, Realistic, Timely. Whether it’s reading a certain number of books, trying a new recipe each week, or even committing to a weekly game night with friends, having something to look forward to can boost your mood.
Seek Out Local Events
Fall is often bustling with activities - harvest festivals, craft fairs, and Halloween events can provide fun distractions. Check out your local community calendar and participate in activities that catch your interest. Whether it’s visiting a pumpkin patch or joining a ghost tour, engaging with your community can help you feel more connected and less isolated. So try out a fun outdoor fall activity with your loved ones! Besides, who doesn’t love a cute Instagram worthy, corn maze photo?
Keep a Journal
Writing can be a therapeutic outlet for processing your thoughts and emotions. Consider keeping a gratitude journal, where you jot down things you’re thankful for each day. This simple practice can shift your focus from what’s dragging you down to the positives in your life, no matter how small.
Limit Screen Time
While binge-watching your favourite shows can feel comforting, excessive screen time, especially on social media, can sometimes exacerbate feelings of sadness and isolation. Set boundaries for your screen time and consider engaging in activities that stimulate your mind without a screen, like puzzles, board games, or reading a good old-fashioned book.
While SAD can feel overwhelming, remember that you are not alone, and it’s okay to ask for help. By incorporating light, movement, connection, and a dash of humour into your routine, you can manage those seasonal blues with grace and perhaps even a little laughter.
So, as we move into the cozy months ahead, let’s keep our spirits bright, even if the sun decides to play hide and seek. You’ve got this, and who knows? You might just discover that autumn is your new favourite season, complete with its own special brand of joy (and pumpkin spice everything).
Stay warm & stay connected!