Many people welcome autumn’s cooler weather because it feels refreshing, but the loss of natural light can also affect your mood, energy and motivation. For some people, these changes eventually develop into seasonal affective disorder, a form of depression that begins around the same time every year.
If fall and winter tend to be difficult for you, take it seriously. Preparing now can make it easier to maintain the routines and connections that will uplift you throughout the colder, darker months.
Know Your Seasonal Patterns
It’s normal to occasionally feel disheartened by colder weather and shorter days, especially if you prefer spring and summer. The distinction is that seasonal affective disorder can alter your mood and ability to function. You might experience persistent sadness, low energy, difficulty concentrating, changes in sleep or appetite, loss of interest in activities you normally enjoy or a tendency to withdraw from other people.
Think back to previous years. Do you typically start sleeping later once the days get shorter? Is it hard to find the motivation to exercise, spend time with your friends or do a good job at work or school? Identifying your unique patterns is the first step to breaking them.
Develop a Routine Before You Need It
Even your simplest responsibilities can feel overwhelming when depression symptoms set in. Early fall is an ideal time to establish sustainable routines that carry you through the months ahead, such as working out daily and getting at least seven hours of quality, restful sleep every night.
The goal of introducing structure is to reduce the number of decisions you must make when you have limited energy. If you already have healthy habits in place, maintaining them will be simpler than rebuilding your routine after depression has disrupted it.
Make Daylight a Priority
As daylight hours shrink, many people go days without spending much time outdoors. Look for opportunities to get outside when the weather allows. Take walks, eat your lunch outside or make weekend plans that will get you out of the house.
Some people with seasonal depression also benefit from light therapy, but it’s not a one-size-fits-all solution. Ask your doctor about remedies that may be appropriate for your circumstances.
Avoid Hibernating
Staying home can sound much more appealing than socializing when your enthusiasm and motivation are at a low ebb, but you should try to maintain your relationships with friends and family members. Continually declining invitations or neglecting to reply to text messages can leave you with even fewer sources of support and joy.
If you’re a natural introvert, those who know you well won’t expect you to become a social butterfly overnight, but you should still try to maintain valuable friendships. Every small goal you accomplish will help you rebuild your self-esteem. Set a standing date to go to the gym, get coffee, do volunteer work in your community or attend a recovery meeting with your friends.
Making plans will give you something to look forward to, which can prevent you from self-isolating this fall and winter. Even if you don’t stay constantly busy, you deserve to have peer connections that make you feel loved and appreciated.
Be Aware of Your Triggers
Boredom and loneliness are two of the best-known relapse triggers. It’s easy to tell yourself that drugs or alcohol help you unwind after a long day or make long, dark winter nights feel more tolerable. But if you’re already struggling with your mental health, using substances to alter your mood and mental state can create new challenges.
Seasonal changes may also introduce triggers you weren’t previously aware of, such as holiday stress and disruption to your established routines. When you notice these patterns early, you’ll have time to shore up your support system and adjust your relapse‑prevention plan instead of waiting for cravings to catch you off-guard.
Get Ahead of the Season
Mental health isn’t a competition where you must prove yourself to merit help. Whether you dread fall and winter every year or you’ve recently noticed seasonal depression symptoms for the first time, consider talking to a therapist, psychiatrist or another healthcare professional before things get worse. Together, you can discuss your history, identify warning signs and determine which strategies or treatments may be appropriate.
Treatment at PACE Recovery is comprehensive, designed to address substance use and co-occurring mental health concerns. If you’ve started struggling during this time of year, reach out today to learn how to start taking better care of yourself.