The Weather Is Changing, and I’m Starting to Not Feel Like Myself. What’s Going On?

Perhaps you’ve noticed that while the cold weather, fallen leaves, and pumpkin goodies excite your friends and family, it’s a time of year you dread. Your energy is depleted, you have little motivation to get things done, and you have this lingering sadness. It’s almost as if the weight of the world got a few pounds heavier. This is a phenomenon that affects millions of adults a year called Seasonal Affective Disorder, which you may know as Seasonal Depression. Seasonal Affective Disorder, or SAD, typically begins in autumn and lasts through winter. (Though interestingly enough, SAD can affect some folks in the Spring and Summer as well).

So, what causes this? Why is it happening? There is one star, about 92.899 million miles away, that plays a large role—the sun. You might be thinking: Huh? The sun? Well, let’s dive into the role of the sun, symptoms to keep an eye out for, and ways to start feeling like you again. 

How does the sun play a part?

Though millions of miles away, sunlight has a direct impact on our brains. In having less daylight hours during the colder months, our circadian rhythm can get thrown off quite a bit. Where there may have been a balance between melatonin (our sleep hormone) and serotonin (one of our feel-good hormones) before, now, the brain may be releasing excess melatonin and not enough serotonin. 

What symptoms should I look out for?

So, what happens after this imbalance? Symptoms like the ones previously mentioned-- low energy, lack of motivation, and strong feelings of sadness. However, the symptoms are not limited to these. Seasonal affective disorder can also be presented as a loss or increase in appetite, increased fatigue and tiredness, social withdrawal, trouble concentrating, and increased irritability. 

How do I start feeling more like myself again?

If you’ve reached this point and find that you align with these symptoms, there are several things that can be done to combat these seasonal changes. The first option begins in the morning, getting sunlight. Taking time each morning to soak up some sun can help replenish the melatonin-serotonin balance. This communicates to the brain: I am finished with resting and need wake-up hormones to keep me attentive and ready for the day. If doing this first thing in the morning isn’t possible for you, don’t worry! Spending at least 30 minutes a day absorbing sunlight yields the same effect. 

So, what if you’re unable to go outdoors altogether? Well, option two is to bring the sun to you. Yes, bring the sun to you! While natural sunlight has its benefits, they can be recreated with artificial lights, something known as light therapy. Light therapy involves the use of a light box (or lamp) of at least 10,000 lux, which mimics the intensity of full daylight. To put this into perspective, 50,000 lux would resemble a bright, sunny day. The price of these lights starts at $29 and can go up to $200 for larger models, with the user not required to do anything but sit close to it for the effect. This means you can read, work, and complete stationary tasks as normal. 

Also, don’t forget the power of connection! If possible, set intentional time for family and friends. Maybe it’s going out for dinner, seeing a movie, taking a walk around the neighborhood, or just doing something together at home. Seasonal Affective Disorder can lead to periods of isolation, which can be a breeding ground for these symptoms to thrive. Spending time with the ones we love can be that reminder that we have people backing us. A support system. Community. To laugh with, confide in, and get through life’s challenges together. 

Finally, if you’re seeking a medication-prescribed solution, antidepressants, following consultation with a physician, can be used to increase dopamine, serotonin, and norepinephrine levels, which are hormones responsible for mood improvement, better focus, and increased energy. 

Closing Words

Seasonal Affective Disorder is one that affects millions, and it is my hope that you’re leaving here with knowledge, hope, and strategy to prepare for the months ahead. In these closing words, I encourage you to recognize the signs and plan early. Reached out to those loved ones and put some events on the calendar. Set some time aside to spend outdoors. Meet with your physician. Take a long walk. May you be empowered to discover what works for you and pave the way for the years to come. 

https://www.health.harvard.edu/newsletter_article/shining-a-light-on-winter-depression#:~:text=Lack%20of%20light%20can%20throw,SNRIs)%20increase%20mostly%20serotonin%20levels. 

https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=About%205%25%20of%20adults%20in,and%20less%20sunlight%20in%20winter.