The past summer still lingers in a few occasional sunny days. Although most of us are missing the sunshine, we are watching the gradually diminishing dosages of sunlight simply as  a beginning of yet another season. Our human existence depends dramatically on the burning star. It is not surprising then that we overwhelmingly feel a sincere affiliation with the sun and a certain flare of melancholy as we watch it to lose its dominance. For some of us, however, it might be unknowingly a more dependent relationship than we would care for. The gradual shrinkage of sunlight can cause not only changes in the colour of the leafy trees but also of our psyche- hence the expression “ seasonal blues”.

What are the seasonal blues?

The seasonal blues or (more clinically) the Seasonal Affective Disorder (SAD) is a human condition related to the weather changes, more specifically to the lack of sunshine. It manifests itself in changes in mood and a level of activity. Seasonal mood difficulties usually creep in with the beginning of fall, when days are getting shorter and the skies are growing darker. One feels somewhat down, tired and unmotivated to do regular activities. Seasonal blues usually go away in a few weeks, but can linger on and off during the winter months until spring.

Are seasonal blues a serious condition?

Suffering from seasonal blues is not a serious condition, but it requires some patience and a conscious effort to counter fit it. However, people who are psychologically more sensitive to the lack of sunshine might develop a form of depression that follows a seasonal pattern.

What is the difference between “seasonal blues” and a depressive disorder with a seasonal pattern?

The main difference is generally the number and severity of symptom, such as depressed mood, significant weight changes (more often a loss of weight), changes in your sleeping pattern, fatigue, poor concentration or feelings of worthlessness. With symptoms of a depressive disorder, your functioning at work, in social and family environment would also be negatively affected. If you have experienced most of these symptoms in a course of several weeks, you might want to contact a psychiatrist or a psychologist for a thorough evaluation.

What can I do to overcome the seasonal blues?

You can certainly do several things to fight off the blues. Before you diagnose yourself with the seasonal blues, look closely whether your worsened mood does not relate to other changes in your daily routine (i.e., the challenges of your job and family) that sets in after the summer. With or without the diagnosis, get as much daylight as possible even if the sun is not easily located on the sky. When you notice a true sunny moment outside, get out and take a walk or simply sit down on a park bench. Exercise ( a brisk walk will do). Keep your usual summer schedule and turn plenty of lights on as soon as you get out of bed.  Maintain healthy diet an d monitor the intake of refined sugar and alcohol. Keep your mind in an optimistic mode. And do not forget smiling (even if you do not feel like it) – sometimes your mood can be tricked and will follow your smile.

Dr. Svoboda
Clinical Psychologist
Unicare Medical Center