As the vibrant greens of the Appalachian summer give way to the golden hues of autumn, many of us in East Tennessee welcome the cooler air and cozy evenings. But for some, this seasonal shift brings more than just a change in scenery; it can usher in a period of low mood, fatigue, and a loss of interest in daily life. This experience, known as Seasonal Affective Disorder (SAD), is a form of depression linked to the changing seasons.
At Summit at Harmony Oaks in Newport, TN, we understand that managing your mental health is a year-round journey. Proactive self-care can be a powerful tool in navigating the challenges of SAD.
Understanding SAD in the Context of East Tennessee
Seasonal Affective Disorder is more than just the “winter blues.” It’s a recognized mental health condition, a subtype of depression and bipolar disorder, that is triggered by the decrease in natural sunlight during the fall and winter. This reduced sun exposure can disrupt your body’s internal clock (circadian rhythm) and lead to a drop in serotonin, a brain chemical that affects mood.
In East Tennessee, where our connection to the outdoors is so integral to our way of life, the shift to shorter, often overcast days can feel particularly stark. The very mountains and forests that offer solace in the summer can feel isolating in the winter.
Recognizing that this change can have a real, clinical impact on your mood is the first step toward managing it effectively.
6 Self-Care Practices to Manage SAD
Building a routine with intentional self-care practices can make a significant difference in managing the symptoms of SAD. Here are six simple strategies you can start today.
1. Maximize Your Exposure to Natural Light
Sunlight is one of the most powerful tools against SAD. Make a conscious effort to get outside, especially in the morning. Even on cloudy days, exposure to natural light can help regulate your mood. Consider a brisk walk during your lunch break or simply sitting by a window as you have your morning coffee. Arranging your workspace or home to get more natural light can also have a positive impact.
2. Stick to a Consistent Sleep Schedule
SAD can disrupt your sleep patterns, often causing you to feel sluggish and oversleep. Counteract this by maintaining a consistent sleep-wake cycle, even on weekends. Going to bed and waking up at the same time each day helps stabilize your circadian rhythm, which can improve your mood, energy levels, and overall sense of well-being.
3. Engage in Regular Physical Activity
Exercise is a proven mood booster. Regular physical activity can help relieve stress and anxiety, both of which can be exacerbated by SAD. You don’t need an intense gym session; a simple walk, a gentle yoga routine, or even some stretching can release endorphins and improve your outlook. Take advantage of the crisp fall air for a hike in the beautiful East Tennessee landscape.
4. Practice Mindfulness and Grounding Techniques
Mindfulness practices can help you stay present and manage the overwhelming feelings that can accompany depression. Simple grounding techniques, such as focusing on the sensation of your feet on the ground or paying close attention to the taste of your tea, can help break negative thought loops.
Our programs at Summit at Harmony Oaks often incorporate holistic therapies that teach these valuable skills.
5. Stay Connected to Your Community
The isolation of winter can worsen SAD symptoms. Make a deliberate effort to stay connected with friends, family, and your support network. Schedule regular phone calls, plan safe social activities, or join a local group or class. Connection is a powerful antidote to the loneliness that can fuel depression.
If you’re struggling, sharing your experience in a supportive individual therapy or group setting can be incredibly validating.
6. Acknowledge Your Feelings and Seek Professional Support
It’s important to remember that SAD is a real and treatable condition. It’s okay to not be okay. Acknowledge your feelings without judgment. If self-care practices aren’t enough, seeking professional help is a sign of strength.
For those with a history of trauma or co-occurring substance use, SAD can be particularly challenging, making professional support even more crucial.
When Self-Care Isn’t Enough: Professional Support is Here
While these self-care practices can be incredibly helpful, sometimes a more intensive level of support is needed. If your symptoms are severe or persistent, the compassionate team at Summit at Harmony Oaks is here to help. Our residential mental health program provides a safe and structured environment where you can focus on healing, supported by evidence-based therapies and expert care.Don’t let the changing seasons dim your light. Contact Summit at Harmony Oaks today to learn more about our programs and take the first step toward a brighter, more balanced season.