Transitioning To Fall: 5 Tips To Combat Seasonal Depression

Sadness or depression is a common feeling during the colder months of the year. If you’ve noticed that you’re experiencing this but aren’t quite sure why, don’t fret because you aren’t the only one.

“During colder months we have less access to the sun and as a result, we have less vitamin D access, said Dr. Raquel Martin, a licensed clinical psychologist and professor at Tennessee State University. “It’s even more salient for Black people because our darker pigmentation which is a result of melanin reduces the vitamin D production in our skin.”

This common form of depression is called Seasonal Affective Disorder (SAD) which specifically occurs in the fall and winter months and can be mild or severe. According to Civic Science, “Ultimately, the key takeaway is adults under age 35, especially Gen Z adults, are much more likely to report SAD and seek treatment.”

Here are a few things you can do to combat depression and significantly monitor your mood changes:

Whether you’re an introvert or a social butterfly, when things aren’t going right the easiest thing to do is isolate. Ignoring phone calls and declining invites is the easiest way to welcome depression. When you find yourself veering toward hibernation do the opposite, and remember, people need people.

Think of exercise as a means to burn off the bad vibes. The endorphins you gain after a good workout will make depression a thing of the past. Focus on all of the good that comes from exercise: healthy organs, a clear and sound mind, weight loss/management, confidence, and so much more. When you exercise you’re taking care of yourself, and promoting good health.

This may be the hardest tip of them all for two reasons: when you are depressed you either don’t eat or you eat unhealthy. However, eating clean makes all the difference especially when it comes to what the food provides to your body. Dr. Martin suggests incorporating healthy nutrients by taking vitamins and eating more vitamin D-fortified foods high in vitamin D like fish (salmon and tuna) and mushrooms (shitake and portabella).

Sometimes all you need is a listening ear. It could be someone close or a therapist. You can also write your thoughts down in a journal. Whatever you choose, make sure you are getting it out and releasing it. Depression is a nasty disease that feeds on your emotions and thoughts. If you never let those thoughts and feelings out they continue to circle like a goldfish in a fishbowl, and that only means one thing, you will stay in a depressed state. Don’t feed the negativity. Release it.

Over the years I’ve learned how essential sleep is and if I don’t get enough sleep I am not as high functioning as I could be. My bedtime is a lot earlier in my mid-30s, and I’m fine with that. Contrarily, a major sign of SAD according to the National Institute of Mental Health (NIMH) is oversleeping (hypersomnia) which is essentially a “hibernation” mentality, and a technique many use to avoid their reality of depression by sleeping the days away.

Experts recommend having a good nighttime routine and incorporating habits before bed that promote quality sleep.