By Dr. Neduveili

With the fall and winter months approaching, it is not uncommon for many of us to notice changes in our mood. Many of us may notice feeling more down/sad, lower on energy, or more anxious than usual. This phenomenon has been more commonly called “autumn anxiety” or “winter blues” where mood changes or unpleasant sensations occur as the weather becomes cooler and exposure to sunlight decreases (e.g., Cassata, 2019; National Institutes of Health, 2013).

Lower levels of sunlight have been connected to decreases in levels of serotonin (e.g., Cassata, 2019; Cleveland Clinic, 2022), in addition to decreases in vitamin D and increases melatonin levels (Cleveland Clinic, 2022; Melrose, 2015). Furthermore, with changes in the weather, many of us are less likely to spend time outside and engage in physical activity. Additionally, various psychosocial stressors may also influence these mood changes, including dread over the busy fall schedule, upcoming holidays, and passing of summer months.

The terms “autumn anxiety” or “winter blues” are not medical diagnoses; however, these conditions can become serious (i.e., impact day-to-day functioning) and lead to a severe form of depression, which is known as Seasonal Affective Disorder (SAD) (American Psychiatric Association, 2013). SAD, also known as seasonal depression, occurs with changing seasons and commonly manifest in fall months (and continue into winter months). Common symptoms of SAD include:

• feeling sad or down
• loss of interest in (once) pleasurable activities
• fatigue/low energy
• sleep difficulties (e.g., oversleeping)
• appetite (i.e., overeating or undereating) or weight changes
• concentration difficulties
• feelings of hopelessness, worthlessness, or guilt
• thoughts of death or not wanting to live

(American Psychiatric Association, 2013)

If you’re having these symptoms and noticing that they are getting in the way of your functioning (e.g., social life, work, school) or would like to plan ahead for the upcoming fall and winter months, following are some useful strategies/recommendations:

1. Spend more time outside
   • Engaging in more outdoor activities can increase your sunlight exposure, which in turn can promote increased levels of serotonin and vitamin D

1. Practice proper sleep hygiene (Galima, Vogel, & Kowalski, 2020)
   • The average adult requires 7-9 hours of sleep per night (Hirshkowitz et al., 2015; Watson et al., 2015)
   • Practice maintaining a consistent sleep schedule (e.g., regular bedtime and wake-up time) (Centers for Disease Control and Prevention, 2016)
   • Minimize use of technology, particularly sources of blue light (e.g., cellphones, tablets, TV), around bedtime (Centers for Disease Control and Prevention, 2016)
2. Get regular exercise
   • Physical exercise has been shown to be connected to major decreases in depressive symptoms (e.g., Peiser, 2009)
   • See CDC recommendations for physical exercise: https://www.cdc.gov/physicalactivity/basics/adults/index.htm
3. Find a new hobby or socialize
   • Keeping yourself engaged in (once) pleasurable/enjoyable activities allows for more opportunities to improve your mood, which becomes a naturally reinforcing cycle (based on
4. Seek professional help
   • Research on Cognitive-Behavioral Therapy (CBT), a evidence-based form of psychotherapy, has indicated that it is effective in treating seasonal depression (e.g., Kurlansik & Ibay, 2012; Melrose, 2015)
     • Find a therapist in your area: https://www.psychologytoday.com/us/therapists
     • Contact us at Wellness 360 for a free consultation: https://wellness360dallas.com/contact-a-therapist-wellness-360/
   • A psychiatrist can prescribe appropriate medications to manage your mood symptoms. SSRIs are a class of antidepressants that are often prescribed in managing depression, anxiety, and more (e.g., Chu & Wadhwa, 2022)

If you are experiencing a mental health crisis, help is available – please see the following resources:

• National Suicide Prevention Lifeline: 988
• Crisis Text Line: Text ‘HOME’ to 741741
• Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-4357
• National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-6264

If this post resonates with you and you are looking for a therapist in Dallas, feel free to contact us at Wellness 360 Dallas! We have daytime and evening hours. We would be happy to consult with you.