Medically reviewed by Dr. Barbara Chatr-Aryamontri, MD
People often brace for the “winter blues” in January or February. But for many, the shift in mood begins much earlier; sometimes as soon as September or October. Researchers believe the brain and body react not only to long, dark winter nights but to the transition itself, the creeping reduction in daylight, the subtle disruption of circadian rhythms and the changes in daily routine that autumn brings.
Why Fall Can Be the Tipping Point
Even before the first chill of winter officially arrives, small environmental changes can affect how you feel. Here are some of the reasons fall can trigger symptoms of seasonal depression:
- Your body clock is sensitive: Even a small loss of daylight can throw off circadian rhythms, affecting hormone release and sleep quality weeks before winter begins.
- Temperature shifts play a role: Cooler evenings and less time outdoors can disrupt vitamin D production, which influences both mood and energy.
- The brain anticipates scarcity: Studies suggest humans may have evolutionary wiring that prepares for “leaner” winter months by slowing their metabolism and conserving energy, factors that can lead to fatigue or low motivation.
Symptoms Beyond Sadness
When people think of seasonal depression, sadness is often the first word that comes to mind. However, the signs can be broader and sometimes surprising:
- Craving carb-heavy foods more than usual
- Trouble waking up despite a full night’s sleep
- Feeling physically heavier or sluggish
- A drop in creativity or interest in hobbies
- Heightened irritability rather than classic “sadness”
Recognizing these patterns can help you connect the dots sooner and take steps to intervene.
What Helps Before It Gets Worse
The good news: Addressing symptoms in the fall can lessen their impact later in the season. Simple changes can make a meaningful difference:
- Morning light exposure: Getting outside within a couple of hours of waking, when light has the strongest impact on your body clock, can help regulate mood-regulating hormones.
- Movement breaks: Short bursts of physical activity during the day may be more effective than a single workout in boosting energy and alertness.
- Food choices: While carb cravings are common, balancing them with protein and omega-3-rich foods (like salmon or walnuts) may help support brain health.
- Professional support: Cognitive behavioral therapy tailored for seasonal depression (CBT-SAD) has shown strong results in clinical trials, sometimes rivaling light therapy.
If the fall season seems to trigger changes in your mood, don’t wait until symptoms peak. Visit our website or call 914.592.2400 to schedule an appointment with a WMCHealth behavioral health provider to discuss strategies that can help you feel better year-round.