Fall is here! 🍂

Along with cooler temperatures, striking foliage, and the return of the pumpkin spice latte, fall and winter can also bring seasonal anxiety. Also known as seasonal affective disorder (SAD), this is a type of depression that follows a seasonal pattern. It typically occurs during the fall and winter months when daylight hours are shorter, but it can also affect some individuals during the spring and summer. While it’s normal to experience mood changes in response to seasonal shifts, seasonal anxiety is more severe and can significantly impact your daily life. In this blog, we’ll explore what seasonal anxiety is, its causes, and most importantly, ways to combat it.

What Causes Seasonal Anxiety?

Seasonal anxiety is thought to be related to the reduced exposure to sunlight during certain times of the year. Sunlight plays a crucial role in regulating our body’s internal clock and the production of important neurotransmitters like serotonin and melatonin. When there’s less sunlight, the balance of these chemicals can be disrupted, leading to mood changes.

Common Symptoms

The symptoms of seasonal anxiety often mirror those of general anxiety and depression, and may include:

• Persistent sadness
• Loss of interest in activities
• Fatigue and low energy
• Difficulty concentrating
• Changes in appetite and weight
• Irritability
• Oversleeping

Combating Seasonal Anxiety

The good news is that there are several strategies to combat SAD and bring more light into your life – literally!

1. Light therapy

Also known as phototherapy, this involves sitting near a special lightbox that emits bright, full-spectrum light. This therapy mimics natural sunlight and can help regulate your body’s internal clock, improving mood and energy levels. Consult a healthcare professional to determine the appropriate lightbox and duration for your needs.

2. Maintain a Consistent Sleep Schedule

Irregular sleep patterns can worsen the symptoms of seasonal anxiety. Prioritize a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night. Avoid screens before bedtime and create a calming bedtime routine to improve sleep quality.

3. Get Active

Exercise is a natural mood booster. Engage in regular physical activity, even if it’s just a short walk outside. Exercise releases endorphins and can help alleviate anxiety symptoms.

4. Nutrition and Supplements

Consume a well-balanced diet rich in whole foods, including fruits, vegetables, and lean proteins. Omega-3 fatty acids, found in fish and flaxseeds, may also help improve mood. Consult a healthcare professional before starting any new supplements or diet plans. 

5. Mindfulness and Meditation

Practicing mindfulness and meditation can reduce anxiety and increase overall well-being. Dedicate a few minutes each day to deep breathing exercises or guided meditation to manage stress. There are several great, free apps to get you started! 

6. Socialize and Seek Support

Don’t isolate yourself during the darker months. Stay connected with friends and family, and, if possible, consider joining a support group or seeking therapy to share your feelings and gain insights from others who may be experiencing similar challenges.

7. Plan Activities and Set Goals

Create a list of enjoyable activities and set achievable goals for the season. This can give you a sense of purpose and motivation, even when the days are shorter and darker.

8. Consider Professional Help

If seasonal anxiety significantly affects your daily life and these self-help strategies don’t provide relief, it’s crucial to consult a mental health professional. They can offer various treatments, including therapy and medication, tailored to your specific needs. Click here to explore PDG therapists.

Seasonal anxiety can be challenging, but it’s important to remember that you’re not alone and there are effective strategies to combat it. By implementing these tips and seeking support when needed, you can look forward to brighter days ahead. Remember that self-care and self-compassion are essential during this journey towards better mental health!