SAD Prevention Begins in Fall

Seasonal affective disorder (SAD) affects up to 10% of Vermonters in winter, making them feel depressed and fatigued until spring arrives. SAD typically begins in the fall when daylight hours noticeably grow shorter and it gets worse as winter takes hold.

If you are one of the Vermonters who gets SAD, taking proactive steps in early fall can prevent the condition from taking root. Waiting to treat SAD until its symptoms peak in December and January may make recovery difficult. It’s better to start a treatment routine in the fall that can help the body adapt to the shorter daylight hours ahead.

Even if SAD can’t be completely avoided, following these steps in fall should help reduce the severity of the condition during the winter.

Preparing for SAD

Factors that influence SAD include disruption to circadian rhythms (the body’s internal clock), decreasing natural sunlight, and lower production of serotonin, the brain chemical that helps regulate mood. Shorter days in winter can also cause the overproduction of melatonin, which makes people feel sleepy and sluggish. Here are some things you can do to counteract those factors and be better prepared for SAD:

• Start bright light therapy. Light therapy using special lamps that mimic sunshine helps reduce SAD symptoms. Starting in early October, sit by a light therapy box that emits 10,000 lux of full-spectrum, UV-filtered light for 20 to 30 minutes in the morning upon waking. Place the lamp about 16 to 24 inches away from you, off to the side so you aren’t looking directly at it. 
• Maximize morning light. When the weather permits in the fall, spend time outside in the morning. Sunny days are best, but even being outside on cloudy days is helpful. Taking a brisk 15 to 30 minute morning walk is perfect, as exercise helps release serotonin.
• Keep wakeup time consistent. As sunrise comes later in the fall, it’s important to continue waking up at the same time as you did in summer. Keep your wakeup time consistent seven days a week. This helps anchor the sleep-wake cycle and prevent the circadian rhythm from shifting.
• Exercise outdoors as much as possible. When temperatures drop in fall, it’s natural to want to spend more time indoors. However, outdoor physical activity in fall is essential for preventing SAD, as it increases dopamine and serotonin levels and relieves stress. Ideas for exercising outdoors in fall include going for a hike, riding a bike, working in the garden to prepare it for winter, taking resistance bands outside for strength training exercises, and practicing yoga on a patio or deck.
• Check vitamin D levels. Dwindling fall sunlight can reduce the amount of vitamin D made by your skin. Ask your health care provider to check your vitamin D levels and recommend the correct supplement dosage for you.
• Start psychotherapy. If you have a history of moderate to severe SAD, you may want to begin psychotherapy early. Cognitive behavioral therapy sessions in the fall can help you be more prepared to cope with SAD during the winter. If you need to find a therapist, use our Find-a-Doctor tool or one of our mental health telemedicine support services.
• Practice mindful nutrition. People with SAD tend to crave carbohydrates, as the brain attempts to use carbs to boost serotonin levels and counteract the increase in melatonin. However, overeating carbohydrates can lead to weight gain over the winter. You can fight carbohydrate cravings by maintaining a balanced diet and limiting sugar and processed foods. Talking to a nutritional counselor in the fall can help you practice mindful nutrition. Check out our blog article on how you can benefit from nutritional counseling. 
• Stay connected. The depression triggered by SAD can make people feel isolated, which only makes SAD’s symptoms worse. Staying connected through social activities during the fall and winter will help fight feelings of loneliness. Ideas for social activities include scheduling daytime walking dates with friends and neighbors (which also helps you get sunlight exposure), joining local groups such as a discussion or hobby club, and volunteering to work for nonprofit organizations. Also be sure to check in regularly with family and friends—in person, on the phone, and online. It’s important to socialize with other people in the fall and winter months, even when you don’t feel like it.
• Begin indoor projects. If you spend a lot of time outdoors working on projects in the summer, the slowdown in activities during the fall and winter can make you more vulnerable to SAD. Keep your energy level up by starting indoor projects in the fall that will keep you physically active and your mind occupied during the winter months. For example, begin a project to upgrade your workshop, build storage racks, or remodel a room.

Why Timing Is Important

It’s easier to prevent SAD than to grapple with it once symptoms appear. However, effective prevention depends on timing. Taking action in the fall—before daylight saving time ends in early November—will help you preserve your energy levels and keep your mood elevated as the days grow shorter and the weather turns colder. To learn more about SAD’s symptoms and strategies for dealing with the condition, read our blog article on tips for coping with seasonal affective disorder.