Is it just the weather, or do shifts in the seasons truly have an impact on our minds? As autumn leaves begin to fall and winter blankets the land in white, many people experience changes in mood and behavior. This is typically called Seasonal Affective Disorder (SAD).
When I got out of college and started living on my own, that was the first time I felt depression that went hand-in-hand with the weather. If the day was dark and cold, I felt the same way. Someone told me to get outside every sunny day no matter how cold it was and spend 30 minutes just soaking up the sun. I have to admit it really worked for me and is something I still do 30 years later. But for others, it isn’t enough to get out of the slump.
Let’s dive into how seasonal transitions influence our mental health, and what can be done to stay balanced all year round.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder is more than the occasional winter blues. It’s a real type of depression with a seasonal pattern. Most people with SAD begin to show symptoms in the late fall and continue through winter, when daylight hours are shortest. The National Institute of Mental Health describes SAD as a type of depression characterized by a seasonal recurrence, affecting up to 5% of the U.S. population.
The root of SAD is believed to be related to reduced sunlight exposure, leading to lower serotonin levels, which can heavily impact mood and create disruptions in sleep patterns through altered Melatonin levels. The Mayo Clinic provides insight into how changes in season disrupt the body’s balance of Melatonin, influencing both sleep patterns and mood.
How Weather Changes Affect Mental Health
The shift in seasons brings along changes in weather, which can also play a crucial role in mental health. These transitions can affect serotonin levels, a neurotransmitter that contributes to feelings of happiness and well-being. A decrease in sunlight can result in a dip in serotonin, which might lead to mood changes or depression-like symptoms.
Experts explain this is why some feel more tired or even irritable during winter months. In contrast, summer can bring about heightened energy levels but may also lead to anxiety in some individuals. An article from Otter House Wellness explains how seasonal shifts can disrupt circadian rhythms and serotonin levels, ultimately causing mood fluctuations.
Signs and Symptoms of Seasonal Mental Health Issues
Recognizing the signs of SAD and other seasonal mental health issues is the first step toward treatment. Symptoms often mimic those of major depression, including:
- Persistent low mood
- Loss of interest or pleasure in activities
- Change in appetite or weight
- Sleep disturbances (either insomnia or oversleeping)
- Low energy or fatigue
- Difficulty concentrating Cleveland Clinic provides an overview of seasonal depression symptoms which usually start in the late fall and can persist into the winter months.
Strategies for Coping with Seasonal Changes
Feeling at the mercy of the seasons? There are ways to combat SAD effectively. Here are some tried and true strategies:
Light Therapy: Utilizing light therapy boxes can mimic natural sunlight and improve your mood and help treat symptoms of SAD. I tried a therapy light and would sit next to it for 30 minutes every morning. But it actually made me agitated. What did help was a lamp, like the ones in tanning beds, that only provides the type of good rays, not the ones that can burn the skin. It only takes 5 minutes to get those healthy rays of light. People living in places where there are periods of long darkness typically use these to get some “sun.”
Exercise: Regular physical activity is a powerful tool for improving mood and reducing symptoms of depression.
Healthy Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains can support overall mental health.
Therapy: Cognitive-behavioral therapy (CBT) has been shown to be effective for treating SAD.
Medication: Antidepressants may be recommended for some individuals, particularly those with severe symptoms. University of Chicago Medicine shares insights on spotting and treating SAD.
Embracing Seasons While Protecting Your Wellbeing
While seasons inherently bring change, understanding their impact on mental health can provide you with the tools to maintain balance throughout the year. With proactive measures, such as light therapy and regular exercise, many can alleviate or even prevent the troublesome symptoms associated with seasonal mental health changes. Embrace each season for what it offers but be mindful of how it might affect your mental well-being.
