Preparing for Seasonal Affective Disorder: How to Manage Anxiety and Depression as Fall Approaches
As the days grow shorter and the temperatures drop, many people start to notice changes in their mood, energy levels, and overall mental health. If you find yourself feeling more anxious, fatigued, or down as fall approaches, you may be experiencing Seasonal Affective Disorder (SAD).
SAD is a form of depression that occurs with seasonal changes, typically beginning in the fall and lasting through winter. The shift in daylight hours and colder weather can also intensify symptoms of anxiety and depression, making it harder to stay motivated and engaged. The good news? There are effective ways to prepare for and manage these seasonal challenges before they take hold.
Recognizing the Signs of Seasonal Affective Disorder
SAD doesn’t affect everyone in the same way, but common symptoms include:
Persistent feelings of sadness, hopelessness, or low energy
Increased anxiety or irritability
Difficulty concentrating or feeling unmotivated
Changes in sleep patterns (sleeping too much or too little)
Craving carbohydrates and weight changes
Withdrawing from social activities and losing interest in things you usually enjoy
If these symptoms sound familiar, taking proactive steps now can help you manage them before they intensify.
Strategies to Manage Anxiety and Depression as Fall Approaches
The key to handling SAD and seasonal anxiety is early intervention. By implementing small, intentional habits now, you can support your mental health before the darker months take a toll.
Maximize Natural Light Exposure
Sunlight plays a crucial role in regulating mood, so aim to get outside whenever possible, especially in the morning. If natural sunlight is limited, consider using a light therapy box—a proven way to help regulate your body’s natural rhythms and boost serotonin levels.
Prioritize Physical Activity
Exercise is a powerful tool for reducing anxiety and depression. Even a short daily walk, yoga, or stretching routine can make a difference by boosting endorphins and improving energy levels. If the colder weather makes outdoor activities harder, try indoor workouts or guided movement videos to stay active.
Stick to a Consistent Sleep Schedule
The change in daylight hours can disrupt sleep patterns, leading to fatigue and mood imbalances. Maintain a consistent bedtime and wake-up time, limit screen exposure before bed, and create a relaxing nighttime routine to improve sleep quality.
Nourish Your Body and Mind
What you eat can impact your mental health. Prioritize whole foods, lean proteins, and omega-3 fatty acids to support brain function. Also, be mindful of caffeine and sugar intake, as they can cause mood swings and increased anxiety.
Consider Medication and Therapy Options
If you’ve struggled with SAD or seasonal anxiety in the past, talking to a mental health provider now can help you develop a plan before symptoms worsen. Medication adjustments, therapy sessions, or supplements like Vitamin D may be beneficial in preventing or minimizing symptoms.
You Don’t Have to Face Seasonal Anxiety and Depression Alone
Preparing for SAD and seasonal anxiety isn’t just about enduring the colder months—it’s about taking proactive steps to protect your mental health. With the right tools and support, you can navigate seasonal changes with more ease and stability.
At White Pine Mental Health & Wellness, Stacey Whitaker, PA-C, and Kathryn Werner, PA-C, specialize in helping individuals manage seasonal mood changes through personalized treatment plans. Whether you need medication adjustments, therapy support, or lifestyle guidance, they’re here to help.
If you’re in Alabama, Idaho, or Florida and are ready to take charge of your mental health this fall, schedule a appointment today. Let’s work together to ensure you feel your best—no matter the season.
