Have you noticed the weather getting cooler in the mornings? The end of summer is quickly approaching; it’s getting darker a little earlier, the mornings are foggier and cooler, and you might begin to notice the advent of fall themes and flavors at your local establishments. As we begin to look forward to the excitements of Halloween, pumpkin spice, and a warm fleece, we might also begin to notice feelings of melancholia or sadness, and maybe even begin to anticipate the complicated emotions associated with the upcoming holidays. As the ‘late summer-scaries’ begin to creep up, I’m here with a much-needed reminder that you are not alone.
Broadly, Seasonal Affective Disorder (SAD) is a type of mood disorder related to change in seasons. It is often characterized by low and depressed mood, loss of interest in activities, difficulty getting out of bed, feelings of dread, changes in eating patterns, reduced energy and fatigue, and irritability. If this sounds like you in the colder months, you might enjoy this episode of the NPR Life Kid Podcast focused on coping with Seasonal Affective Disorder.
In this episode, Dr. Norman Rosenthal, a clinical psychologist, provides some tips to help us get ahead of seasonal affective disorder which are briefly discussed below.
- Recognize symptoms – Noticing your symptoms is the first step to coping ahead. Seasonal Affective Disorder can vary in severity, and symptoms often occur incrementally making it easy to brush them off. Journaling can help you keep track of your mood to notice patterns or fluctuations.
- Finding Light – I mean this literally. Inadequate exposure to light can influence our mood during the cooler months. One way to get ahead of this is by prioritizing access to natural light by going outside more frequency, or by investing in a lamp or light source.
- Eating Habits – Seasonal Affective Disorder may interrupt our circadian rhythm and contribute to changes to our typical eating habits.
- Coping with Movement – Whether it is taking short walks outside, stretching in our homes, or completing short exercise circuits in a gym, you can ahead of Seasonal Affective Disorder by prioritizing movement.
- Stress Management – Stress management involves all of the various strategies we can implement in our routine to mitigate stressors. Some people might benefit from practicing meditation or mindfulness exercises, spending time with loved ones, or engaging in pleasurable hobbies and activities. If you find that you need additional support with managing stress, you may also consider seeking professional help from mental health professionals.
As a reminder, you can listen to the full podcast episode to learn more about Seasonal Affective Disorder and how to cope with symptoms.