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When the Seasons Shift: Understanding Seasonal Affective Disorder (and How to Cope)

Hello and welcome back to The Therapist Diaries, 

Today I wanted to talk about F33.9, more commonly known as Seasonal Affective Disorder (SAD). The seasons have shifted firmly from summer to autumn, and winter is just around the corner. While many people welcome this time of year with open arms for their love of pumpkin spice, cozy blankets, and holiday traditions, it’s also a time when many others begin to notice a subtle (or not-so-subtle) shift within themselves. As the days grow shorter and the air turns colder, it's common to feel changes not just in our environment, but in our mood, energy, and motivation. For some, this seasonal transition brings more than just a passing “winter slump.” It can trigger a very real and diagnosable condition: Seasonal Affective Disorder.

SAD is a type of depression that follows a seasonal pattern, most commonly showing up in late fall or early winter and easing up in the spring and summer. While it might sound like it’s “just the winter blues,” SAD can be much more intense, affecting your ability to function day-to-day.

So, what does SAD actually look like? Common signs and symptoms include; feeling down or depressed most of the day, nearly every day, low energy, fatigue, or oversleeping difficulty concentrating, loss of interest in activities you usually enjoy, changes in appetite, often craving carbs or overeating, withdrawing socially or feeling isolated, or displaying an increased irritability or feelings of hopelessness

These symptoms can range from mild to severe and often mirror those of major depression, but with a seasonal pattern.

The causes of SAD aren’t fully understood, but we do know that changes in sunlight and daylight exposure play a big role. Less natural light can disrupt your circadian rhythms (your internal clock), lower serotonin (a brain chemical that affects mood), and impact melatonin levels (which help regulate sleep). Combine all of that with holiday stress, end-of-year burnout, and less time outdoors, and it’s no surprise that many people feel emotionally and physically drained this time of year.

Here’s the thing, though: you don’t have to have a clinical diagnosis of SAD to feel off during the colder months. Many people experience some level of seasonal shift, feeling more tired, less motivated, or just a little less like themselves. Whether you are navigating SAD or just feeling a little low, here are some helpful tips to support your mental health during this season:

Seek the Light

Try to get outside during daylight hours, even if it’s cloudy. Natural light can help boost mood. Sitting near windows and keeping blinds open can make a difference. I also like to pop outside for a quick sun light break at lunch time. 

Keep A Routine

When it’s dark by 5 PM, it’s easy to lose your rhythm. Try to maintain regular sleep and wake times, eat nourishing meals, and build structure into your day. Routines can provide a sense of grounding when everything feels heavy.

Move Your Body

You don’t need to run a marathon, but even gentle movement like stretching, walking, or a short yoga flow can help release feel-good chemicals and improve your mood. If you can, do this outside during sunlight hours, if not, inside is perfectly fine too! 

Stay Connected

When your instinct is to hibernate, connection can feel like a chore, but it’s often exactly what we need. Reach out to a friend, schedule a phone call, or even just send a text. A little connection can go a long way.

Permission to Rest

This time of year, can be exhausting, emotionally, physically, and socially. You don’t need to match the energy of summer. It’s okay to slow down, say no, and protect your peace. Give yourself permission to rest! Put a movie on, read a book, do some baking, take an afternoon nap by the fire, whatever it is that let's your body go "not today chaos of the world, today we're relaxing". 

Limit Alcohol & Sugar (Without Shame!)

Both alcohol and sugar can have a huge impact on our mood and sleep. I say this as a type one Diabetic, when I overindulge over the holiday everything around me becomes irritating and anger inducing, but really that goes for all of us, Diabetic or not. Sugar and alcohol highs drastically impact how we feel about ourselves and others, and how we interact with the environment around us. And we all know, we consume a little more than usual around the holidays. I'm not saying say no completely, there's no need to be perfect here, just be mindful of how certain things make you feel.

Talk to a Professional

As always, if things are feeling a little too heavy to handle on your own, that is what professionals are for. If your symptoms are lasting more than a few weeks or interfering with daily life, it’s okay to reach out for help. Therapy or mental health coaching can be powerful supports during the seasonal shift and beyond.

If this time of year feels a little heavier for you, know that you are not alone. Our bodies and minds are deeply connected to the rhythms of nature. It’s okay to feel different in October than you did in July. Be gentle with yourself, stay curious about what you need, and remember: this season, like all seasons, will shift again.


Until next time- be kind to your mind.

—The Therapist Diaries

 

For professional inquiries please reach out to georgina.m.lloyd@outlook.com 

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