October’s Darker Days - SAD (Seasonal Affective Disorder)

In the transition from September to October, we can be entranced by the seasonal transformations and vivid colors that autumn ushers in. It's a season that often evokes a sense of anticipation for upcoming festivities like Halloween, Thanksgiving, and bonfire night. However, for some individuals, this shift also signifies the onset of Seasonal Affective Disorder (SAD), a type of depression intricately linked to the changing seasons, especially the arrival of darker mornings and evenings.

I once had the privilege of providing support to a client deeply affected by SAD. During our initial assessment in September, they expressed their need for therapy as a proactive measure to prepare for the challenges ahead. They described how, each year, as the clocks turned back and the days grew darker, their mood took a noticeable downturn. The struggle to summon the energy to get out of bed in the mornings, a common experience during the colder months, persisted throughout their days. They found it difficult to stay awake and maintain focus at work, lost their appetite for meals, and could only think of returning home to go straight to bed. Social events were avoided, and they distanced themselves from friends and family during the gloomy, colder months, struggling to attend to their own well-being. For them, attending a counseling assessment in the autumn was a vital component of their annual preparation to confront the challenges posed by SAD. They had developed coping strategies to deal with the fatigue and low mood brought on by SAD, and attending therapy during the gloomy months was one of their key resilience-building techniques.

Does the above story resonate with yourself or someone you know? If so, Lets shed light on this important issue with some tips for those who struggle with SAD.

What is SAD?

SAD is a type of depression that has seasonal patterns usually being triggered during the autumn or winter. The main symptoms are low mood and a lack of interest in life. If you have SAD you may experience some of the below signs -

• Lack of energy

• Difficulty concentrating

• Not wanting to see people

• Feeling low, sad, tearful or hopeless

• Feeling anxious, angry and agitated

• Physical health issues e.g. colds, infections, or other illnesses

• Sleeping a lot or not enough

• Difficulty waking up

• Suicidal feelings

Below are some tips for those affected by SAD

1. Acknowledge the Impact of Darker Days - The diminishing daylight can have a profound effect on our mood and energy levels. As October deepens, it's vital to acknowledge the influence of reduced natural light on your mental well-being. SAD often manifests with symptoms like fatigue, irritability, and feelings of hopelessness. Identifying these signs is the first step in managing this condition effectively.

2. Prepare for the Seasonal Shift - Preparation is key in dealing with SAD. Start by reevaluating your daily routines and activities in the context of changing weather and light conditions. Perhaps incorporating light therapy or adjusting your schedule to maximize exposure to natural light can be beneficial. By planning ahead, you can proactively address the challenges that arise with the changing season.

3. Embrace Self-Care Strategies - October's arrival is an ideal time to refresh your self-care strategies, particularly if you are prone to SAD. Ensure you prioritize activities that promote well-being, such as maintaining a balanced diet, regular exercise, and sufficient rest. Engaging in mindfulness practices and relaxation techniques can also be highly effective in managing SAD symptoms.

4. Find Light in the Darkness - In the face of darker mornings and nights, it's crucial to seek sources of light, both literally and metaphorically. Spend time in well-lit spaces during the day, open curtains to maximize natural light, and consider light therapy if recommended by a healthcare professional. Additionally, find sources of emotional and social support. Connecting with friends and loved ones can provide a sense of warmth and light during the colder, darker months.

5. Setting Realistic Expectations - October reflections often include reevaluating your goals and expectations. When dealing with SAD, it's essential to set realistic expectations for yourself. Recognize that your energy levels and mood might fluctuate with the season, and that's okay. Adjust your goals accordingly and practice self-compassion in moments of struggle.

6. Seek Professional Guidance - If you find that SAD significantly impacts your daily life and well-being, don't hesitate to seek professional guidance. A counselor or therapist with experience in treating SAD can provide valuable support and coping strategies. They can help you develop a personalized plan to manage your symptoms and maintain mental health during the challenging fall and winter months.

7. Embrace Seasonal Positivity - Despite the challenges of SAD, October's arrival can be an opportunity for reflection and self-improvement. Embrace the season by focusing on the beauty of autumn, the cozy moments with loved ones, and the potential for personal growth. October's unique ambiance can inspire creativity and introspection, fostering resilience and positivity even in the face of seasonal depressive disorder.

For those dealing with Seasonal Affective Disorder, acknowledging the impact of darker days, preparing for the shift, practicing self-care, finding sources of light, setting realistic expectations, and seeking professional guidance when necessary, you can effectively navigate the complexities of SAD. Remember, you are not alone in your journey, and with the right strategies and support, you can illuminate your path through the darkest of seasons.