How to Preserve Your Mental Health as the Seasons Change
The idea of seasonal depression often gets tossed around casually by people who live in seasonal states. Many joke that as the days get shorter, their moods begin to slump, lightheartedly stating that they need their Vitamin D. But the reality is that season affective disorder (appropriately and comically abbreviated to SAD), is a very real thing that impacts about 10 million Americans (source: Boston University), and that while it is often talked about in a casual manner, the impacts that many people observe could be very real.
So, what actually causes SAD? “It is thought that shorter days and less daylight may trigger a chemical change in the brain leading to symptoms of depression,” explain the folks over at Johns Hopkins. Vitamin D also plays a roll. In fact, a study by Tufts University found that only 11% of New England-based study participants were sufficient in Vitamin D, and that 40% were deficient. This is significant because, not only does Vitamin D have an impact on physical health, but it can impact mental health as well. (Disclaimer: it is recommended to consult with your physician before increasing/decreasing your Vitamin D intake).
However, it’s important to note that there can be a lot of other factors that may impact someone’s mood or mental health as the seasons shift, so it’s not always easy to make the determination that symptoms are caused by SAD. With the change of seasons, many people experience disruptions to their daily routines (e.g. changes in work or school schedules, changes to the accessibility of outdoor physical activity, changes in what sorts of seasonal hobbies are available to them, etc.). People may be more likely to hibernate in their homes, rather than spending time with friends and family. All of these changes have the potential to impact one’s mental and emotional health, so while it’s possible that SAD is the culprit of seasonal mood changes, it could also be possible that it’s due to lifestyle shifts that tend to take place in the fall and winter, or that it’s a combination.
Some common symptoms of SAD to be on the lookout for are fatigue, drowsiness, increased sleep, social withdrawal, sensitivity to rejection, irritability, anxiety, difficulty focusing, weight gain, increased appetite, and difficulty focusing, and low/depressed mood. Not surprisingly, if someone is experiencing a shift in their mental/emotional health due to circumstantial life changes, they may have some overlap in symptoms or experiences. Regardless of the cause, I’ve outlined a few steps below to help preserve mental health through seasonal shifts and changes:
Consider consulting with your physician. If you’re finding that your symptoms are having an impact on your day-to-day life, it may be worth sharing your experiences with your doctor so that they can help to evaluate the cause. They may suggest nutritional changes (e.g. a Vitamin D supplement), or they may discuss the risks and benefits of antidepressant medication, or other lifestyle changes.
Get regular physical activity. I know, I know! You’ve heard it before, but that’s because it has the potential to be highly effective. There is significant and substantial research demonstrating that regular physical activity can help with anxiety, depression, and sleep-related issues. In some cases, it has shown to be as effective as antidepressant mediation. It’s always important to listen to your body and consult with your doctor around any physical limitations you may be concerned about, but generally, it’s suggested to aim for at least 30 minutes of activity, 3-5 days per week. This can include walking, weight training, running, cycling, hiking, swimming, yoga, pilates, etc. - the possibilities are endless! Bonus points if it takes place outside, since that leads in to our next point.
Spend time outside (within reason). Just like with physical activity, there is a ton of research documenting positive impact that time outside has on our mental health. Even during the colder months, spending time outside can have positive cognitive and mental health impacts.
Find a new routine and structure. If you’re someone whose schedule underwent a lot of changes with the start of fall or winter, make it a priority to carve out a new routine for yourself. This may help to rebuild a sense of predictability and stability, which has been shown to have positive mental health impacts for many.
Create opportunities to be social. Although this is one of the last thing that people want to do when they are feeling depressed, tired, or low-energy, positive social interaction typically has a positive impact on mood and mental health. As was mentioned earlier, this often requires more effort in the fall and winter, whereas many people find that their social calendars are packed to the brim over the summer. There’s nothing wrong with having some solitary time cozied up in your home, but there are also benefits to be gained from time with friends and/or family.
Try the “Opposite Action” skill. This comes from Dialectical Behavior Therapy, and it’s the idea that when we are depressed, we usually don’t feel like doing the things that may help us (e.g. exercising, socializing, showering, getting out of bed, etc.). The things that we want to do may feel good in the short-term (e.g. staying in bed, isolating, ignoring daily responsibilities), but in the longer term, they actually perpetuate depressive symptoms. So, Opposite Action essentially suggests that when one is feeling depressed, they reflect on what they feel like doing, then (within reason) identify the opposite of what they want to do - then do that. In theory, it’s so simple that it almost seems silly, but it can be difficult to put into practice. At the same time, research has shown that this can be a very effective tool!
Be consistent. With the exception of meeting with your doctor, none of these are “one and done” tactics. In order to see the benefits, consistency is key.
Disclaimer: This blog post is meant for information purposes only. Reading this blog post is not a substitute for therapy or any form of mental or physical health care. Please consult with your physician before making changes to your exercise routine, or before making changes to your diet or nutrition.
