The fall season has many wonderful blessings, from radiant foliage to secular and religious celebrations with family and friends. However, it also brings shorter days and longer nights.
As the clocks turn back and the hours of sunlight grow shorter over the coming weeks and months, some may see changes in their sleeping and eating patterns as well as feel sluggish and tired more frequently. They may even find themselves more irritable or short-tempered and have less desire to go out once it gets dark and chilly outside.
While these are anticipated temporary changes for many, adjusting to these changes may take longer for some individuals. This is because each person has a different internal clock, known as circadian rhythm, which helps regulate a person’s mental, physical and behavioral changes throughout the day. The circadian rhythm is regulated by a hormone called melatonin, which plays a role in sleep. Melatonin levels are typically highest at night and lower during the day; therefore as the days grow shorter, these levels can increase and cause some individuals to experience what is known as Seasonal Affective Disorder, or SAD.
SAD is a form of depression that occurs during certain seasons of the year, in particular, fall and winter when the days are shorter and nights are longer. Impacting approximately half a million Americans each year, it is important to know common signs or symptoms to be on the lookout for and when to seek treatment.
A few common signs may be feeling sleepier or taking more naps each day, disinterest in previously enjoyable activities, craving foods high in carbohydrates and irritability.
A few ways to improve mood during this season: Try to get outside each day, open blinds or sit by a window, even if it’s only for a short amount of time.
Scheduling time to walk or exercise daily can increase happy hormones in our body, which can help combat SAD. Try to stick to a set sleep
pattern each day, as research shows that this, too, can help with overall well-being during the fall and winter months.
If a person is experiencing any of these signs, which are not being resolved, or feeling consumed with feelings of sadness, it is vital to contact a healthcare provider to be screened. Depression of any form is not to be taken lightly, therefore proper diagnosis and intervention are key.
For anyone experiencing suicidal or emotional distress, there is a 24-hour hotline available by dialing 988.
Nicole Keefer is executive director of VITALity Catholic Healthcare Services Diocese of Camden.
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