Even during the excitement of Halloween and the upcoming holiday season, you may find yourself feeling down as the number of hours of daylight grows shorter. A few simple changes could help you feel better.

Is It SAD?

According to the National Institute of Mental Health (NIMH), many people feel the winter blues. But mood changes that affect how you feel, think and handle daily activities could be a sign of seasonal affective disorder (SAD), a type of depression.

SAD is characterized by a recurrent seasonal pattern, and symptoms last four to five months per year. The cause of SAD has not yet been determined, according to NIMH, but some research suggests that people with SAD may have reduced activity of serotonin, a brain chemical that helps control mood.

Other research indicates that people with SAD produce too much melatonin, which can increase sleepiness. These changes in serotonin and melatonin may make it more difficult to adjust to decreasing hours of daylight. A vitamin D deficit could worsen the problem.

To feel better, according to NIMH, consider how much your symptoms affect your daily life, and then take action.

Mild Symptoms

You may have mild symptoms that last less than two weeks. NIMH says these include:

• Feeling down but able to take care of yourself and others
• Having some difficulty sleeping
• Having less energy than usual but still able to meet your responsibilities such as employment, schoolwork or housework

For mild symptoms, NIMH suggests the following activities to lift your mood:

• Do something you enjoy.
• Go outside in the sunlight.
• Spend time with family and friends.
• Make healthy eating choices and avoid sugary foods.

More Severe Symptoms

If you have more severe symptoms that last more than two weeks, seek professional help. NIMH says such symptoms include:

• Withdrawing from others and from activities
• Oversleeping
• Gaining weight
• Craving high-sugar foods

Professional help may consist of:

• Light therapy
• Talk therapy
• Medications
• Vitamin D supplements

Visit the National Institute of Mental Health website for more details on the diagnosis and treatment of SAD.

If you or someone you know is in immediate distress or is thinking about hurting themselves, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org.