Here in the Pacific Northwest of the United States, we are full into Autumn. The days are still quite warm, into the high 80s last week, but the nights are getting very cool. Trees are beginning to change color. I’m looking forward to the color changes because in the last few years we haven’t seen it. The leaves just seemed to die and turn brown, probably due to our extended drought.
Autumn and SAD
The light is different in Autumn and in some people, it triggers seasonal affective disorder. According to the Mayo Clinic, “signs and symptoms of SAD may include:
- Feeling listless, sad, or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating, and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
- Oversleeping
- Appetite changes, especially a craving for foods high in carbohydrates
- Weight gain
- Tiredness or low energy”
It is important to talk to your doctor if you experience these symptoms! Light therapy, medication, and talk therapy can all help. You don’t need to suffer!
Mitigating Autumn SAD
My SAD tends to hit later, from just before Thanksgiving and extending through February. It is aggravated by the familial stresses that occur around the holidays. My doctor and I monitor my moods very carefully at this time of year and I’ve found a few things that help. These tips are in addition to anti-depression medications! Please, please talk to your doctor first!
- Supplements such as Vitamin D help me quite a bit. For some reason, I have naturally low Vitamin D levels, even when spending time outdoors. Adding Vitamin D in the Autumn and throughout the Winter months has helped me quite a bit.
- Getting outside. I find that getting outside helps improve my mood. Sometimes I take a book and hang out at the park or sit outside at the coffee shop. You don’t need to schedule trips to the mountains, just get outside.
- I also open my drapes and blinds at sunrise, which is getting later and later, and shut them just before sunset. I make sure as much natural sunlight comes into my home and office as possible.
- Allowing yourself some extra sleep may help. By 7:30 it is fully dark here and doesn’t get light until after 7 am. I have a hard time falling asleep if I go to bed early, so I allow myself an extra hour of sleep in the morning while it is still dark.
My doctor also encourages me to exercise (preferably outside), limit alcohol and caffeine and has suggested using artificial light boards. These are lights in the natural range that you sit in front of for a certain period of time per day. I haven’t tried this yet, though I’ve thought about it in the depths of February which is pretty dire here.
Any other suggestions? Leave them in the comments!
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I know how you feel! I’m in the North East (in New Jersey) and I find that the changing light really affects my mood. I’ve been using a light therapy box and it’s been really helpful. It helps by simulating sunlight and giving you a dose of Vitamin D. I would recommend it to anyone who is struggling with SAD. You can also try getting outside more, even if it’s just for a walk around the block. The fresh air and natural light will do you good. And make sure to get enough sleep! I know it’s hard when it’s dark all the time, but try to give yourself an extra hour in the morning if you can.
I’ve thought about a light therapy box. I’m in Eastern Washington State and in the winters we get weather inversions, so we can go days with cold, thick fog. Literally no sunlight! A lightbox might do the trick during those dark days.
Sunlight impact a lot on our daily life and deficiency of it means dysfunctioning of other nutrients. Its presence in house also act as a disinfectant.