As 2024 enters its final months and the weather begins to cool down, you might start to feel as though your energy has been sapped away, leaving you feel moody. This one of a group of symptoms associated with Seasonal Affective Disorder, or SAD. It is also often called seasonal depression, and it affects around 5% of adults in the U.S.

To state the symptoms associated with SAD more specifically, they are not unlike the symptoms of clinical depression. In most cases, SAD symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Less commonly, people with the opposite pattern have symptoms that begin in spring or summer. In either case, symptoms may start out mild and become more severe as the season progresses. They include feeling listless, sad, or down most of the day, nearly every day; losing interest in activities you once enjoyed; having low energy and feeling sluggish; having problems with sleeping too much; experiencing carbohydrate cravings, overeating, and weight gain; having difficulty concentrating; feeling hopeless, worthless, or guilty; and having thoughts of not wanting to live.

It is normal to feel sad or down from time to time, especially when the weather is cloudy and colder, but If you feel you are struggling with these symptoms and rarely have good days, you might benefit from the advice of a licensed physician who might prescribe counseling, light therapy, a vitamin D supplement, or in intense cases, an anti-depressant. However, there are some other interventions that could help you.

If you have an exercise routine, do your best to stick to it. Getting your heart rate up regularly and training intensely can help to regulate your mood, appetite, and sleep cycle. In the same vein, keeping a routine that includes some form of social connection and staying in touch with loved ones can help mitigate the symptoms of SAD.

It is important to remember that even if you feel alone, stuck, and frozen by the cold weather, you are not isolated, and help is readily available for those who need it. There is a wide range of online social support groups on platforms like Facebook and Discord for those who suffer from all types of depression, and in specific cases, there might be local hotlines you can call or text for help with emotional distress and possibility of suicide. In Utah, there are two phone numbers, 1-800-273-8255 and 801-587-3000. If you are struggling, do not hesitate to reach out.