Daylight savings is here, and your mood doesn’t have to fall back with the time
It’s officially fall in Michigan. Truly my most favorite time of year. I look out my window to a myriad of colorful leaves in all different stages of transition adorning the trees. The daytime temperatures are mild enough to have a window open with the fresh air flowing in the afternoon, and cold enough to consider turning the heat on overnight. All things fall fun are in full effect; football, comfort foods, cozy blankets, and of course my kids won’t let me forget about the most important of fall traditions: fresh apple cider and donuts from the orchard in Plymouth.
While I love everything about the fall season, it also comes with a bit of a sense of dread for me. The days are quickly getting shorter, and before we know it, it will be dark by 5pm. It’s a reminder that soon the brisk, cold and dull days of winter will be upon us. For many of us Michiganders, that means the biological push to sleep more, eat more, and move less (imagine bears going into hibernation) will thrust us into the dreaded seasonal mood change or Seasonal Affective Disorder (SAD). SAD is a type of depression that happens when our bodies are not exposed to enough sunlight. People with SAD might notice that they feel more down, less motivated, tired or irritable. It can be as subtle as having a more difficult time getting out of bed in the morning, or as pronounced as feeling down, depressed or hopeless for the entirety of the winter months.
Life is already hard, and having to deal with a dip in mood for more than a quarter of the year isn’t exactly making it easier. It wasn’t until I was mid-adulthood that I really was able to connect this mood shift to the season for myself. The winter months can be really difficult for me. I find that every task becomes harder and my motivation essentially disappears. Now that I know to expect this, I do my best to prepare and make sure that I have some protective factors in place. What we know about SAD is that it doesn’t have to be a 4+ month sentence to struggle. There are some things we know can be helpful- and having these things built in, before the worst sets in, can really make a difference.
The four things we know are helpful are:
Movement. This might look like an early morning walk or gentle stretches in your living room. You don’t have to run a 5k every day to make it count (although if that’s your jam, do it!). Bonus if the movement is outside.
Get outside. When it’s dreary, gloomy and cold it’s hard to be excited to be outdoors. Being outdoors and getting exposed to any level of light will help.
Light therapy. This is my favorite. Sitting in near a light therapy lamp each day for about 30 minutes is proven to be just as effective as medication when it comes to treating SAD. Look for a link and additional information about this at the end of this blog.
Medication. Namely antidepressants. These are often part of a first line treatment for anyone experiencing depression or anxiety and sometimes are used just seasonally. Talk to your doctor about whether this feels like something that might be the right thing for you.
If you are someone who notices seasonal mood changes in yourself, it’s important for you to know that you’re not alone. Nearly half of all people living in the midwest report that their mood worsens in the winter months. Make movement or getting outside a group effort! Find a partner or a group of friends who might want to take a walk together once a week. Maybe join an online forum to support your goals and help with accountability. Or talk with your therapist about how to start with small goals that can feel good.
Whatever fall means for you, know that it doesn’t have to come with the sense of impending doom around the coming winter months. And if it does come with doom, that’s ok too. I certainly won’t be charging into November with excitement and energy myself, and I know that with my tools it doesn’t have to be miserable.
-Elise
Light Therapy Resources:
Amazon Link for inexpensive options (not a paid ad)
