It’s that point of 12 months again. The leaves are starting to alter colours, the sun is setting earlier, and we’re layering up. Although this season comes with much cheer, for a lot of, the end of 12 months slump can often make room for sadness. We’ve all likely heard of the terms seasonal depression and winter blues tossed around before. But, if you have got these constant feelings across the cooler months, there’s an actual medical term for this experience. You can be coping with seasonal affective disorder (SAD).

“There continues to be some speculation as to what causes an individual to change into depressed with the change in climate,” says licensed trauma psychologist and creator of Break the Cycle, Dr. Mariel Buqué. “But, it’s believed that the perpetrator is a deficiency in vitamin D,” which is simpler to get in the sunnier seasons. “SAD is more common than most individuals think. I hope that understanding this may help us reduce the stigma around it.”

In honor of World Mental Health Day, below, Dr. Buqué shares more details about SAD and combat it.

What’s SAD?

“It’s a season-long mood slump that happens throughout the winter months in places that have a climate change and reduced sunlight during certain times of the 12 months. They’ve also been called the winter blues for this very reason. Less exposure to the sun,” and due to this fact vitamin D, “increases our production of melatonin, which is the hormone that helps us feel sleepy. This decreases our serotonin, which partly is a hormone that has been linked to mood.”

How does it differ from general depression?

“SAD happens in direct connection to the seasons changing and folks are likely to experience symptoms on a yearly basis. Once the seasons change, nonetheless, these symptoms are likely to subside. However the symptoms themselves are fairly just like depression, which is why it’s also considered a style of depressive condition. The everyday symptoms include fatigue, irritability, difficulty concentrating, changes in appetite, feelings of persistent sadness, and lack of interest.”

How do I combat it?

Try Therapy

“First and most significantly, if you happen to notice any signs of depression, it could possibly help to attach with a mental health skilled that may enable you to with the mood shifts and enable you to get on a healthy sleep schedule to stimulate more mood balance.” 

Bump up your vitamin D intake 

“Second, food intake that’s high on vitamin D and being outdoors more are each good ideas during this season. The more you may help your body absorb the nutrients that it’s lacking in, the greater possibilities you have got to kick your mind and body back right into a state of balance.” 

Lean on light therapy

“Third, use light therapy machines to simulate the sunshine you’d get from the sun. It simulates the sunshine from the outside and may help to shift your mood into greater balance.”