Today marks the first day of Autumn! Fall is often associated with fun times because of activities such as bonfires, pumpkin patches, apple picking, haunted houses and of course, Halloween and Thanksgiving! However, have you ever noticed yourself or family members becoming moodier as the colder weather takes over? If so, there is a reason for this, Seasonal Affective Disorder.
Seasonal Affective Disorder is characterized by the onset of depressed mood during the colder months when days are shorter and less time is spent outdoors. Symptoms include sadness, lower energy levels, fatigue, decreased motivation, and changes in appetite. The reduction in daylight hours that comes with the colder months can disrupt the body’s internal clock and serotonin and melatonin levels which can lead to mood shifts. According to the National Institute of Mental Health, about 10 million Americans suffer from the disorder with an additional 10-20% of the population having minor mood changes with the colder seasons. This is typically a disorder seen in adults and older teens; however, children and adolescents can also be affected as well.
If you notice your child or teen seems a little down as the weather gets colder, there are some things you can do to help boost their mood during the darker days of autumn and winter.
- Get outdoors when possible. On the warmer days, try to spend time outside. No warm days in sight? Try to get outside, even if it’s just for 10 minutes. Fresh air can act as a quick mood booster. In the winter, when snow is on the ground, being outdoors can really help because of the increased light from the snow’s brightness.
- Limit screen time. Colder months may contribute to an increase in tech time. Make a list of screen time alternatives with your children and post it. When their screen time is up, they have a menu of ideas. Kids may complain initially about being bored, but you will find that they can find things to do that don’t involve a screen.
- Get moving. Even when it’s too cold to play outdoors, you can still get moving indoors. If it’s too cold to go outside, have kids play in a larger open area like a garage or basement where they can run around. We pull the cars out of the garage and let them ride bikes and kick the ball around. If you want to get out of the house, walk around the local mall or other indoor acttractions. Visit an indoor gym or trampoline park to make it more fun. Most of these places offer deep discounts when you purchase a seasonal pass.
- Encourage healthy eating and family meals. While we have the urge to turn to comfort food and unhealthy snacks in the cold weather, try to encourage moderation with these. Have a goal to prepare at least one healthy meal each week for the family to enjoy together. Schedules get busier during the school year, but having one family meal each week can build on those family connections that are so important to mental health. Try to find healthier snacks that your family enjoys and keep them stocked.
- Encourage good sleep habits. Adequate sleep can improve any mental health condition. When children are well rested, they will be less prone to mood swings. However, try to limit sleeping in too much. This can cause kids to lose out on that important daylight time. If they like to sleep in, try to wake them up an hour later than they normally would during the school weeik.
- Provide more help with schoolwork. Concentration and motivation levels can be affected by their mood. Help them to stay on task and motivated to do their work by offering snacks when they are finished and giving verbal praise as you see them working hard.
- Get help. If you notice any signficant changes in your child’s behavior or mood, it’s important to talk to their doctor. More severe symptoms could be part of a more serious condition that their doctor can help identify. It’s always good to bring up mental health concerns when you first notice them because it will be easier to treat when caught early.
Happy Fall Y’all!!
