As the days grow shorter and the air begins to chill, many of us start to feel a shift in our mood and energy. Seasonal Affective Disorder (SAD) is a type of depression that often shows up in the fall and winter months when there’s less natural sunlight. It’s sometimes called “seasonal depression,” and it can make daily life feel harder, impacting how you think, feel, and even concentrate. But with a little planning and some intentional strategies, you can get ahead of those seasonal blues.
Does SAD Affect People of Color Differently?
While SAD can affect anyone, some research suggests that people of color, especially Black women, may experience depression differently due to cultural and social factors like racism, stigma, and access to care. This means that while the symptoms of SAD—like sadness, fatigue, and loss of interest in activities—are the same, they may feel more intense for those already managing the everyday stressors of navigating life as a person of color.
Recognizing the Signs of SAD
The shift in seasons can throw off your body’s rhythm, leading to sleep, mood, and energy changes. Common signs of SAD include:
- Feeling down or hopeless
- Low energy or fatigue
- Overeating (especially craving carbs, which can lead to weight gain)
- Sleeping more than usual
- Losing interest in things that usually bring joy
- Wanting to withdraw and hibernate
A major factor behind SAD is the reduced sunlight, which affects our internal clock (circadian rhythm). This biological clock controls sleep, mood, and hormone levels, so when sunlight decreases, we may feel sluggish, sleepy, and out of sync.
How to Get Ready for Fall and Winter
You don’t have to wait until winter to start managing your symptoms. There are several ways to prepare for SAD and protect your mental health as the colder months approach. Here are some simple strategies:
1. Wake up earlier: Start your day at least an hour earlier to catch more sunlight. Sunlight gives your body the vitamin D it needs to boost your mood and strengthen your immune system.
2. Get moving: Aim to exercise for at least 30 minutes three times a week. Movement helps release endorphins (your body’s natural “feel-good” hormones) and keeps your energy up.
3. Eat nutrient-rich meals: Focus on eating meals full of vitamins and minerals. Whole grains, leafy greens, and lean proteins can help balance your mood and energy levels.
4. Consider therapy: SAD can take a toll on your mental health, and therapy is a great space to talk through your thoughts and feelings with a professional who can offer support and guidance.
5. Try light therapy: Light therapy involves sitting in front of a special lamp designed to mimic sunlight, which can help reduce SAD symptoms. You can start using light therapy in the fall to prepare your body for the darker days ahead.
6. Stay socially connected: It can be tempting to retreat indoors and hibernate, but loneliness can exacerbate feelings of depression. Social connection is a powerful defense against depression because it can help lift your spirits.
Take Care of Your Whole Self
SAD may try to sneak up on you in the fall, but by taking care of both your mind and body, you can get ahead of it. Whether it’s by soaking up the sun, staying active, or seeking support from a therapist, these steps can help you feel more in control and better prepared for the season ahead. Embrace the fall by prioritizing your well-being—you deserve it.
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