Entering a New Season

As we enter into autumn, I have found myself having numerous conversations about entering into a season of increased darkness and cold. For some individuals that struggle with seasonal depression (SAD- seasonal affective disorder) may notice increased fatigue, decreased motivation, a reduction of socializing, having a more prominent low mood, and loss of interest in things that used to be pleasurable. If you notice any of these signs and struggle during the fall and winter months it is a great time to prepare now to set yourself up for the upcoming months ahead.

If you’re not already seeing a therapist now is a great time to set up an appointment or to let your current practitioner know that you want to focus on this topic as a part of your treatment plan. Looking for a therapist who uses Cognitive Behavioral Therapy has been shown to be effective for seasonal affective disorder. Using light therapy consistently for 30 minutes a day on a daily basis is another effective treatment. Making sure to get outside while it is daylight even if that means waking up earlier, taking a lunch break outdoors, or moving to be near windows when possible.

Of course, maintaining healthy exercise, sleep hygiene habits, eating nutrient-dense foods, and making sure to socialize with healthy and supportive individuals on a regular basis also helps to maintain and regulate mood and cognitions.

If you have the means to travel for vacation to a sunnier location planning out trips now before the busyness of the holiday season approaches can be a helpful preventative action.

Avoiding self-isolation or excessive use of alcohol as they can intensify symptoms rather than mitigate them.

Preparing now for a challenging time can help to reduce intensity of symptoms and help you to get through the upcoming months.