Renisha Freeman is passionate about helping others be the best version of themselves in their mind, body, and soul. She is a mental health advocate, educator, workshop speaker and facilitator.
With the fall season here, excitement is in the air! Football season, pumpkin spice, the leaves falling, halloween and thanksgiving for many, this is their favorite time of the year. However, many people do not like this time of the year because it can trigger insomnia, feelings of depression, lack of concentration, and lowered energy. All of these can be signs of SAD, also known as Seasonal Affective Disorder. It is estimated that millions of people suffer from this disorder yearly and are unaware (National Institute of Mental Health). SAD is more common in adulthood and increases as we age. It is also noticed more in women than men (Johns Hopkins Medicine). Despite the significance of this disorder, several things can be done to better manage the symptoms of SAD.
5 tips for managing seasonal affective disorder
1. Adjust your daily schedule
With the days being shorter and the nights being longer, you may notice that your sleep schedule is disrupted. Many people experience insomnia during the fall season. This is because the circadian rhythm is delayed. The circadian rhythm refers to the human body’s natural 24-hour cycle of physical, mental, and behavioral changes. In simple terms, it is like your body’s inner clock. As most people have a daily schedule, filled with a variety of activities including work or school, meal times, and sleep times, the body becomes accustomed to doing those things at a certain time. When activities such as sleep are affected, it can throw off the circadian rhythm. To manage this change in your sleep schedule, it is helpful to adjust your daily schedule. This could include changing the time you wake up and go to bed. This means being disciplined in turning off devices at a specific time, eating meals at a different time, and not hitting the snooze button!
2. Change your diet
The change of seasons can trigger a change in eating habits. In summer, many of us are on vacation and enjoying the sun so eating habits and diet may look different. Many people notice an increase in their appetite during the fall that is different from their appetite in the summer months. In the fall, our diets typically shift to more hearty, savory meals and plenty of sweet treats. Although they taste good and are filling physically, and for some, emotionally as well, they are not necessarily good for us! There may be cravings for foods higher in “bad” carbohydrates. Incorporating seasonal fruits and vegetables and maintaining a balanced diet can all be significant in keeping symptoms of SAD minimized.
3. Take your vitamins
Since the fall season tends to cause us to stay inside more, we may not get the natural sunlight that we get in warmer months. One of the main vitamins that is recommended is Vitamin D. This is what we typically get from the sunlight naturally.
Vitamin D is not only a good source for the immune system, it can also boost your mood. In warmer months, we are exposed to more sunlight, therefore getting an ample amount of Vitamin D.
However, in cooler months, only about 10% of our body is exposed to the sun, causing a deficiency in many people (UCLA Health). This is why it may be necessary to incorporate a vitamin D supplement into your daily regimen. Other recommended vitamins to help combat the effects of SAD are Vitamin B and Omega-3. If it is not possible to get outside and enjoy the sunlight, taking supplements daily can help. In addition, incorporating foods that are good sources of vitamins such as fatty fish, leafy greens, fortified foods, and whole grains can be beneficial.
4. Stay active
Have you ever heard the saying “Summer bodies are made in the winter?” Well, it is a legitimate reason to stay active during the cooler months. For many, this is difficult because of their daily schedule. It can also be a challenge because, depending on the region where you live, weather can be a factor in being active outdoors. Therefore, you may have to get creative and find different ways to stay active in cooler months. Finding indoor activities such as kickboxing, dancing, or indoor pickleball can be a lot of fun while also burning calories and keeping you active.
5. Spend time with loved ones
There can be so much joy in spending time with those we love. Some are unable to be around blood relatives due to distance or other circumstances but so your loved ones can be close friends that you know through work, church, school, or other social circles. Spending time with the ones we love can actually boost our mood. There are “happy hormones” that are produced in the body that help stimulate pleasure, happiness, and positive feelings. These hormones are oxytocin, dopamine, serotonin, and endorphins and they help regulate your mood (Healthline). Spending time with loved ones doesn’t just have to happen around the holidays. It can be a simple game night, filled with fun and laughter. It can be going to an indoor or outdoor concert, catching a movie or show at the theater, or enjoying an evening dancing with loved ones. There are many ways we can spend time with those we love during the cooler months that will help us feel better.
Start your journey today
Experiencing the symptoms of Seasonal Affective Disorder (SAD) can be difficult to navigate but these are just a few ways to minimize the effects and help you manage the symptoms better.
However, if the symptoms persist, remember you don’t have to face it alone. There is an abundance of mental health professionals available who can support and guide you through it. If you are ready to take that next step, let's connect!
Read more from Renisha Freeman
Renisha Freeman, Licensed Professional Counselor
Renisha Freeman is a Licensed Professional Counselor in the state of Texas. She is the owner of From Hurt to Healed Counseling and Wellness, where she provides in-person and telehealth counseling for individuals dealing with depression, anxiety, childhood trauma and other mental health disorders. She also provides couples, premarital and marriage counseling as well as family counseling. She is currently pursuing her Ph.D in Psychology with an Emphasis on Cognition and Instruction, studying childhood trauma and its effects in adulthood. Through both her personal and professional experiences, she believes that one can go from a hurt place to a place of healing in this journey called Life!
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