As the days grow shorter and sunlight decreases in the fall and winter, many people notice changes in their mood, energy level, sleep patterns, and appetite. For some this is a temporary adjustment. For others, it may be due to Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern. Women are more commonly affected than men, and younger individuals and those living further from the equator are also at higher risk.
Recognizing the Symptoms
Being aware of symptoms, and taking proactive steps early, can help reduce the impact on daily life. Common symptoms include:
- Persistent low mood, sadness or loss of interest in usual activities
- Increased fatigue, oversleeping, or difficulty concentrating
- Cravings for carbohydrates and weight gain, or decreased appetite
- Social withdrawal, irritability, and reduced motivation
- In severe cases: thoughts of self- harm or suicide (seek immediate help from 911 or 988)
Practical Ways to Reduce the Impact
- Maximize natural light – sit near a window and try to spend 20 to 30 minutes outdoors during daylight hours whenever possible.
- Keep a regular sleep schedule – Go to bed and wake up at consistent times to help stabilize mood and energy.
- Move regularly – Aim for moderate exercise most days, outdoors if you can.
- Stay connected – Schedule time with friends and family. Sharing how you feel can help provide valuable support.
- Limit alcohol and refined carbohydrates – Both can negatively affect your mood. Reducing intake may help manage symptoms.
When to Seek Help:
- Symptoms are moderate to severe and persist for more than a few weeks
- Your daily activities, work, or relationships are affected
- You have thoughts of harming yourself (Call 911 or 988 immediately for support)
Where to Get Help:
- Talk to your primary care provider
- Reach out to a mental health professional or support group
- Utilize your employer’s Employee Assistance Program (EAP) if they have one
- Log onto CredibleMind to learn more – http://fvhd.crediblemind.com/