Are you prone to feeling depressed in the fall? You’re not alone — millions of Americans struggle with Seasonal Affective Disorder every year. — *Are you prone to feeling* ***depressed in the fall****? You’re not alone — millions of Americans struggle with Seasonal Affective Disorder every year.*

Okay, listen.

Autumn is beautiful. You only need a quick sweep of Instagram to get a general sense for how much humans love colorful autumn trees, warm cider and sweater weather.

And I’m one of them. Born and raised in New England, I have a bevy of scarves of different weights and patterns that I cycle through from late-August to May. (Yes, really.) (No, I’m not too hot.) (Thank you for asking.)

You’ll rarely find me without a warm beverage in hand, and I honestly don’t understand how maple sugar candy isn’t everyone’s favorite.

I don’t get it. I won’t get it.

I LOVE autumn.

But that love, unfortunately, doesn’t do much to shield me from being depressed in the fall.

Every year, like clockwork, my anxiety begins to creep up toward the end of the summer. By mid-September, I’m wondering what on earth is happening, and by October 1st, I’ve usually had my, “...Oh. Right.” moment.

And that’s just in a normal year. In 2020, we can add a deadly virus, social unrest and a completely uncertain holiday season to the mix.

Autumn is… kind of depressing.

Look around! Those vibrant, incredible colors on the trees? Dying leaves.

Your summer veggie garden? Those last green tomatoes are going to stay green until they fall to the ground. Dead.

Flowers? Grass? I’m dragging a finger across my throat.

But is any of this really why you might start feeling depressed in the fall?

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, is classified as depression that follows a seasonal pattern. It’s most common in late fall and early winter, though it has been known to occur in the summertime, as well – albeit less frequently and with slightly different symptoms.

The cause of SAD is unknown, though there is some evidence to suggest that it may be due to one or more of the following(1):

Difficulty regulating serotonin during the winter months. While the rest of us wants to slow down and curl up with hot chocolate when it’s cold, the little gremlins that transport serotonin in our brains might just be working too fast – 5% faster, in fact – and not leaving enough of the chemical behind to be used properly. Leaving you to run on a deficit.
Overproduction of melatonin, the hormone responsible for sleep. When you’ve got too much, your circadian rhythm will be thrown off, leaving you feeling sleepier than usual.
Decreased production of Vitamin D, also involved in serotonin activity. This is also seen in clinical depression. And unfortunately, it doesn’t look like popping that tiny, translucent Vitamin D supplement is enough to fix it.

It’s also possible that you’re feeling down, in part, because of the upcoming holiday season, which is tough for many. Or because so many of us are getting back to more rigid school or work routines now that the summer is coming to an end.

It’s a mixed bag of possibilities.

How do you know if you’re depressed in the fall because of SAD?

To be diagnosed with SAD, you’re likely displaying symptoms of major depression as well as seasonal symptoms.

You’ll have some combination of the following(2):

Symptoms of major depression: feeling down or hopeless for some part of every day; experiencing low energy or sluggishness; agitation; a lack of interest in activities you’re usually excited by; changes in the way that you’re eating or sleeping; difficulty concentrating.

Plus...

Symptoms of winter-specific SAD: Low energy; oversleeping; overeating; craving carb-heavy foods; weight gain; a desire to “hibernate.”

Or…

Symptoms of summer-specific SAD: Poor appetite; insomnia; feelings of agitation or restlessness; anxiety; episodes of violent behavior.

And there are particular risk factors that may leave you more prone to experiencing SAD, too(3)…

✔️ Women are four times as likely as men to experience SAD.

✔️ You have a family history or other predisposition to depression or bipolar disorder.

✔️ You’re younger.

✔️ You live further from the equator.

*Why am I living where the air hurts my face?*

What is autumn anxiety?

But what if, for you, it’s all starting earlier than late fall/early winter, but it’s also not a summertime thing?

You aren’t alone.

I had a wonderful doctor who used to say, “But you try telling my patients they aren’t experiencing what they’re experiencing.”

And her point was clear: sometimes, we experience very real things that just haven’t been written down yet.

Technically, “autumn anxiety” isn’t recognized as a condition in and of itself. But you won’t have to travel far before you find people who experience it every year(4).

Your body might be reacting to the SAD it knows is coming. Maybe you’re even experiencing sleepiness or other physical symptoms long before you notice a mood change.

Managing Seasonal Affective Disorder

Hey, there’s good news! You don’t have to just grin and bear it – there are plenty of things that have been shown to provide some relief for symptoms of SAD and keep you from feeling the full effects of being depressed in the fall.

First things first: get help!

You never have to go it alone. Kick any shame you might have to the curb where it belongs, and reach out to a qualified therapist who can help you decide which treatments might be most effective for you.

More professionals than ever are offering fully-remote counseling services due to the COVID-19 pandemic. But you can check out fully-online and chat-based options, too.

Move your body.

I don’t say this lightly – when I’m in the thick of any kind of depression, it can feel almost impossible to drag myself off the couch. But when I do, the mood boost is nearly instant.

Remember that the “best” exercise is the kind you enjoy – because that’s the kind you’ll stick to and actually do. So don’t let anyone tell you that a boot camp class is better than yoga, or that running is better than dancing around your kitchen for an hour.

You move for YOU. And that’s the whole sentence.

Put that good food in your body.

Do your best to eat right and not abandon yourself to constant junk food cravings.

Because an upset tummy, poor sleep and low energy from a bogged-down body trying to process another Taco Bell binge (no? Just me?) isn’t going to help the situation.

Think fruits, veggies, whole grains and lots of water, most of the time.

Invest in some solid light therapy.

The happy lamp has come a long way! There are so many options to choose from – and studies show that a 30- to 60-minute dose of bright light that mimics the sun (but leaves out the UV rays!) can help you start your day on the right foot.

If you feel overwhelmed when it comes to selecting a lamp, you can certainly talk with your therapist about the best option for you.

Seasonal Affective Disorder is a very real thing, and it affects an estimated ten million Americans – with another 10 to 20 percent likely experiencing a mild form(5).

That’s a huge number of people. And if it tells you anything, it’s that you’re probably in very good company – and there’s likely to be someone very close to you who totally understands.

Winter is coming.

But it doesn’t have to be so bad!

Endnotes

1. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

2. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/

4. https://www.healthline.com/health-news/autumn-anxiety

5. https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder