As we merge out of the long, steamy days of summer toward the respite of cooler fall days, there’s a nostalgic feeling in the air. The sun hits the trees differently. There are pumpkins for sale everywhere!! We trade sunscreen for the smell of cozy caramel candles, bright colorful leaves, sweaters and boots, soup and chili, football weekends, bonfires, shorter days and cool, crisp nights. It’s as though nature is taking a big, deep breath and exhaling permission to slow down. An intermission before the bustle of the holidays.
And as we welcome these snuggly autumn days ahead, we also know that the cold winter is on the other side, and for some, that brings on a different set of emotions. Many people often feel “winter blues” and sadness as the seasons shift.
This may show up as:
•Loss of interest in activities
•Fatigue/ loss of energy/ oversleeping
•Social withdrawal
•Hopelessness
•Anxiety
•Irritability
•even physical symptoms like pain, headaches and digestive problems.
(National Institute of Mental Health)
These symptoms can develop into a seasonal depression, or Seasonal Affective disorder (SAD) which is thought to be brought on by the shorter days and less sunlight. This reduction in sun exposure affects your circadian rhythm and internal clock which, in turn, affects sleep, hormones, mood, and serotonin levels. Less sunlight also means a decrease in Vitamin D absorption and less melatonin, which also contributes to sleep issues and continues the cycle. Shorter days also means less time outside being active or engaging with others. So, it makes sense that you would feel differently as your environment changes. Your body is missing some of the ingredients that fed the feel-good feelings.
But there are some practical things you can do to prevent or help address these symptoms and feelings when they start to swell.
Light therapy/ lamps are a common treatment
Cognitive Behavioral Therapy (CBT) has proven to be effective, and long lasting
Prioritize spending time outside in the sunlight
Take Vitamin D supplements
Follow a sleep routine
Emphasize Physical Exercise
Eat healthy, nourishing foods
Be intentional about connecting with others – vital
Limit or Avoid alcohol
As one season comes to an end and a new one kicks off, we naturally get excited about what the new season might bring, and we look forward to the change.
But with the changes in the seasons there also comes changes in our emotions. And with shifts in our atomosphere comes shifts in our body’s rhythms. Things change in us biologically. When you feel the sadness start to roll in, it’s good to have these go-to tips in your back pocket to address the emotions in a healthy way to help you better enjoy the unique gifts each season brings. (like s’mores and hot chocolate )
References:
Cleveland Clinic- seasonal depression
NIH- Seasonal affective disorder
