It is normal for moods to fluctuate a bit throughout the year. Sometimes, our moods increase or decrease with factors such as how busy we are at work, how well we’re sleeping, holidays, or changes in our lives (e.g. moving, challenges in relationships, being sick). However, for some people, mood may consistently be low during certain times of the year. And for a percentage of those people, the depressed mood can significantly impact their life. These people may be experiencing what is referred to as Seasonal Affective Disorder (SAD). According to the Mayo Clinic, symptoms of SAD include:
- Feeling depressed most of the day, nearly every day
- Feeling hopeless or worthless
- Having low energy
- Losing interest in activities you once enjoyed
- Having problems with sleeping
- Experiencing changes in your appetite or weight
- Feeling sluggish or agitated
- Having difficulty concentrating
- Having frequent thoughts of death or suicide
Types and Causes of SAD
Though SAD can occur during the fall/winter or spring/summer, the former is more common. It is believed that fall/winter SAD is connected to a decrease in exposure to the sun, changes in circadian rhythm (which can
significantly impact sleep cycles), and changes in brain chemistry (due to decreased sun exposure), which can alter mood.
Improving Mood
For fall/winter SAD, improving mood may include both physical and psychological support. Spending time outside or seeking alternative light exposure techniques (e.g. light therapy) can assist with regulation of circadian rhythm and brain chemistry. Alternatively, speaking with a physician or naturopathic doctor about additional winter medications and supplements may be helpful.
Psychologically, fall and winter can be a challenging time between kids in school, holidays, gloomy weather, and changes to outdoor physical activities. Maintaining consistency in routine, accessing social support and connections in appropriate amounts (e.g. during holiday times, we sometimes have too much time socializing or not enough), adjusting self-care for the current level of stress, and caring for your body throughout these months can help with mood.