How to Combat Depression in the Fall
The Fall is a time of year that seems to bring out the worst in many people. The days get shorter, and it becomes harder for some people to cope with the lower levels of light. This can lead to feelings of depression, which can be tough to shake off.
Luckily there are things you can do like taking short breaks or opportunities throughout the day to get outside even if it's only for a few minutes, using a sun lamp around mid-day or prioritizing reconnecting with friends.
The Start of Seasonal Affective Disorder?
If you're one of the many people who notice a gentle dip in your mood as we move through the Fall season, you may be experiencing the start of Seasonal Affective Disorder. Seasonal Affective Disorder is a mood disorder that affects many people who live in climates with extended periods of sunlight. The most common symptoms are depression, lethargy, and sleep disturbances. It is believed to be caused by changes in circadian rhythms due to lack of exposure to light. If you think you might have Seasonal Affective Disorder or if someone close to you does, there are ways to help manage the condition.
Tips for Coping with The Start of Seasonal Affective Disorder
1. Get outside every day
Everyone knows that getting outside every day is a great way to stay healthy and fit, but did you know it's also a great way to combat depression? Not only does being outside in nature have positive effects on your physical health, but it can also increase your serotonin levels. In fact, studies have shown that spending time outdoors has the same effect as antidepressants! So try going for a walk or hike this weekend and see if you feel happier afterwards.
2. Eat healthy, nutrient-dense foods and drink water throughout the day
It could really be the case that nutrient-dense foods are beneficial for mental health, but more research is needed to say definitively. Think about your diet as one important piece of the puzzle - it won't provide all the answers to why our lives can feel bleak. However, there does appear to be some link between eating more fresh fruit and vegetables, which contain healthy phytonutrients so it may help with neurotransmitters like serotonin.
3. Exercise regularly for at least 20 minutes per day
Exercise is a natural mood booster and has been shown to improve your mood & overall mental state. Exercise increases feel-good chemicals called endorphins while decreasing stress. I know-sometimes it’s harder to get exercise when it’s already dark by the time you get off work. So, consider getting a bit creative. How you exercised in the summer months might just not be practical right now. But can you bundle up and go for a walk on your lunch break? Is it time to put that old treadmill in your basement to work? Or maybe you can follow along to a yoga video on your computer after work?
4.Prioritize socializing with friends in the colder months
Socializing may help alleviate the symptoms of seasonal affective disorder (SAD) and also lift your mood in general, especially if you usually spend a lot of time feeling isolated in the winter.
Honestly, it can be easier to get together with friends in the summer. There are often more community gatherings or you may naturally gather to participate in sports, go to the pool, etc. However, in the Fall & Winter (particularly after the holidays are over) you may have to put in more effort to socialize. Having company over for gathering such as dinner parties, outings, or an invitation to go shopping or to see a movie can also help to level off feelings of sadness.
5. Get Sunlight….however you can
Sometimes, it isn’t practical for you to get outside as often as you’d like this time of year. But how else can you get sunlight? Is it possible to move your desk closer to a window? Can you move to a better lit part of the building during your breaks at work? Or maybe you want to purchase the sunlamp to turn on for 20 minutes each morning. The point being, your mind responds well to light so make sure to get a little light each day.
More Support for Seasonal Affective Disorder
Seasonal affective disorder is a type of depression that many people experience as the days get shorter and colder. The tips we’ve provided should help you cope with this depressive state, but if your sadness continues after following these steps, it may be time to talk to a professional about what additional support can do for you. If you live anywhere in Missouri (we have clients throughout the state including the Kansas City area, Springfield, Jefferson City & other parts of the state), the Aspire Counseling therapists are ready and waiting to meet with you so they can provide support and help you make the most of the winter months.
