Drab, dreary, and downright dull. Personally, they’re not the first words that come to mind when you think of fall. Maybe words like cozy and crisp are more of what you’re used to. Autumn is widely considered a lovely season based on aesthetics alone: the vibrant colors of falling leaves, the inviting aroma of sugar-laden treats, the impending excitement of Halloween, and, of course, the annual pumpkin spice hysteria. But, as the transition into fall occurs, so does a mental health shift for several Americans.
Cleveland Clinic reports that Seasonal Affective Disorder (SAD) impacts 5% of US adults, typically starting between the ages of 18-30. SAD is a type of depression triggered by a change in the seasons (the transition from summer to autumn). The shortened days and limited exposure to sunlight lead to a vitamin D deficiency. Vitamin D is an essential mood regulator, and when exposure to it is decreased, it can exacerbate depressive feelings. It happens to the best of us, and that includes myself.
Now, I’m an autumn enthusiast, and I thoroughly enjoy the visual appeal of the season. There’s a beautiful sense of nostalgia that the seasonal change evokes. At the same time, I feel myself slipping into a melancholic mentality. Being confined in school for six hours five days a week definitely takes a toll mentally, and when you take into consideration the fact that there are already less daylight hours, it’s a recipe for a dip in mental health.
I find myself to be lethargic for the most part, and listlessly going through the motions of everyday life. I’m not saying school is the reason for my mood, but I’m behind the walls of a building for six hours of my day with little to no interaction with the world outside. Is this my subtle way of trying to insinuate we need shorter school days or more free time? Maybe…but that’s not the point of this article.
The point that I want to convey is that SAD is a real struggle, and even though I love autumn, I find it difficult to enjoy the season to the fullest extent. The uniformity of my days seem to compound the depressive feelings, and the lack of exposure I as a student have to sunlight and enjoyable activities seems to just make everything worse.
Evidently, I’m not alone. A local college student who opted to remain anonymous informed, “For normal people…you tend to want to hide yourself more…like bundle up, you know? In the spring though, you tend to be more open and out there. Now, it takes me a longer amount of time to get out of bed and kind of get adjusted to my surroundings. When I get outside to my classes, I tend to stay quiet. Just stay to myself and listen a lot.”
Many sufferers admit to being afraid to express their true feelings. The aforementioned subject went on to add, “And totally, you know, I’m scared to talk about my feelings. I think for most people, generally, they’re scared. I mean, I’m not going to answer a survey and say I struggle with A, B, and C. A lot of people are scared they’re going to get ridiculed.”
Melissa Lynch, a guidance counselor at Washingtonville High School explained that many non sufferers do not sympathize. She remarked, “...there’s almost like a negative connotation still surrounding being transparent about mental health. Sometimes, I hear parents and even teachers throw around the phrase “moody teenager.” It’s almost like it’s wrong to struggle with mental health at this age.”
All that being said, there are, in fact, several ways to reduce SAD symptoms and enjoy autumnal festivities. The most common way is to simply take vitamin D pills to compensate for the deficiency from lack of sunlight. According to Shahzadi Devje, a writer for Healthline, vitamin D supplements have been known to alleviate symptoms of depression and anxiety. Thus, taking them will most likely stabilize one’s emotions during this transitional period.
Additionally, you may find it beneficial to engage in serotonin secreting activities (in layman’s terms: activities that make you happy). As the local college student mentioned, “There’s a lot I do. Music definitely helps. Also going on social media less. [It’s] a magnifying glass from your eyes to other people’s lives. It can be as simple as ‘hey, for the next two weeks, I’m not going to be online. My friend group and I, we’re going to hang out. Being out in nature and enjoying life with a group of people is a huge, huge thing.’”
Ms. Lynch also expressed similar sentiments: “Any time it’s sunny out, get outside. Even if it’s just standing out there and putting your face to the sun. Go on walks, go on hikes; it’s just really important that you find a way to get out there… I mean, find something you like as well. Journaling and any form of art therapy are great. Light a candle, or even get a sun lamp. Expose yourself to light and things that you know will lift your mood.”
I can personally attest to the benefits of socializing and being present in an open space, as I’ve felt my spirits rise from being in that environment. Indulging in activities that distract from monotonous days is definitely the way to go, whether it be through working out, reading, hiking, or even watching an engrossing show. All of the aforementioned diversions can ameliorate SAD symptoms significantly by releasing positive neurotransmitters like serotonin. These neurotransmitters act as natural mood stabilizers, and you may notice overall better emotional stability.
As you can see, SAD doesn’t have to be at the forefront of your mind this fall. Supplementing and intentionally seeking out fun in everyday living can prove to be truly helpful in this transitional period. Why be stuck in a rut when there are so many autumnal activities to look forward to? Frolic in those pumpkin patches and scream at the top of your lungs in the haunted houses! Eat as many sweet treats as you want, and make your life a pumpkin-spice fever dream!
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