How To Get Ahead Of And Manage Seasonal Affective Disorder As The Season Shifts

Seasonal affective disorder is a type of depression, feeling down or sad, and loneliness that comes usually around late fall and winter. This is a very common phenomenon where nights get darker and colder quicker, holidays are coming which can be positive but also bring up a lot of complicated feelings around family, and many people generally feel down or depressed. The difference in weather and darkness has a biological impact on us and our ability to produce melatonin, so there is scientific impact here too. If you are prone to depression anyway or if you experience this every year, especially on the east coast - you're not alone!

Here are some signs you may be affected by it:

• Feeling down, empty, depressed, lower shift in mood, more tearfulness

• Feeling more irritable, agitated, or anxious

• Decreased energy and more fatigue or feeling sluggish, especially during the day

• Appetite changers - feeling more hungry and eating more

• Sleeping more, struggling to get up

• Difficulty with decision making and concentrating

• Isolating and social withdrawal, not reaching out to loved ones or cancelling plans, not asking for support

• Decreased sex drive

• Low motivation and less interest doing things that you love or enjoy

Rather than just talk about tips to get through it, I wanted to also talk about getting ahead of it in the first place:

1. Identify the pattern of seasonal affective for you and warning signs that its coming

Think about when you feel this way - is it in October usually? November? Holidays? Is it a time of day? Whats the pattern? And what are warning signs for you (looking at the above signs) - feeling down, sad, lonelier, struggling to get outside, unmotivated? Loss of joy, pleasure, or excitement about your interests? Isolation? Take some time to journal on these questions. They will give you a lot of information and will help you catch it.

2. Start creating a new routine of getting outside and moving your body and sticking to it.

It might sound counterproductive, but you still need to get outside and get whatever little sun is left, even if it feels cloudy and theres a desire to stay in more. Thats the cycle- its cold and dark so you stay in more and dont even get any sunlight or fresh air which feels worse. If you can still maintain daily walks in the morning or evening, that will help. And as always - get your body moving still. Theres a naturally inclination to exercise less, but don’t drop it completely. But heres the thing, start this habit now so by December you don’t have to build the momentum and you’re already used to it.

3. Get your sleep schedule on track.

It’s so easy to start sleeping in more or struggling to get to sleep at a consistent time, but its essential. Regardless of other changes- keep the same bed time and wake time. Get up at the same time every day and don’t check your phone first thing- get moving, journaling, stretching, outside. Good quality sleep here is essential.

4. Continue to nourish yourself with nutritious foods and take vitamin D.

Vitamin D drops as winter comes and it’s harder to get sunlight, and this can have an impact on your mood so its helpful to get ahead of it. After consulting with a doctor, take vitamin D supplements. And make sure to get whole foods in your diet, eat nutriously, and stay hydrated still. These have a direct impact on your mood and mental health.

5. Talk to your loved ones, ask for support, and even seek therapy

It's quite easy to isolate and neglect asking for help. But the sooner you can get on top of mental health challenges, the easier it'll be to get through it and manage it. Let your loved ones know this is something you are concerned about and make plans. Tell your therapist so you can be on the look out together and work through it.

If you struggle with depression, anxiety, or seasonal affective disorder specifically and want to work on this in therapy together:
Email alyssakushnerlcsw@gmail.com or schedule a free 15 min phone call. Follow my instagram page for more learning, tools, and inspiration.