Preemptive Seasonal Affective Disorder: The End-of-Summer Blues
If you’re feeling a little down as summer comes to a close and fall approaches, you’re not alone. It turns out that you might be experiencing a form of preemptive seasonal affective disorder (SAD). Psychiatrist Norman Rosenthal, MD, a leading expert in SAD, explains that anticipating the feelings of depression commonly experienced in winter can actually trigger similar emotions in late summer or early fall.
The Brain’s Ability to Anticipate
Dr. Rosenthal highlights the brain’s incredible ability to anticipate and associate certain stimuli or cues with specific bodily responses. For example, he shares his personal experience of being allergic to cats—even a picture of a cat can trigger sneezing. He has observed the same effect in his patients when it comes to the arrival of fall. The sight of autumn advertisements, mufflers, scarves, or even the changing colors of leaves can evoke feelings of anxiety and depression because they signal the impending winter.
The Role of Biology
There may also be a biological component at play. As the days grow shorter in late summer and early fall, a person can experience a condition called light deprivation, which is a known cause of SAD during winter. Dr. Rosenthal himself has experienced this phenomenon, describing a sensation he calls “light hunger.” It’s a paradoxical feeling—despite the blooming trees and flowers, he craves more sunlight. The anticipation of winter along with the decrease in daylight exposure can subconsciously trigger anxiety about the upcoming season, often leading to misinterpretation of one’s emotions.
Dr. Rosenthal emphasizes that the reduced light levels don’t come with a sign saying, “You’re feeling anxious because the light is getting less.” As a result, individuals may attribute their feelings to other causes, unaware of the biological anxiety that’s being triggered.
Preparing to Combat Preemptive Anxiety
The best defense against anticipatory anxiety is preparation. Dr. Rosenthal suggests several strategies to help cope with the emotional challenges associated with the transition into fall and winter:
- Wake up early and take walks in the morning to maximize sunlight exposure.
- Consider investing in a light box or light therapy lamp in early fall to supplement the decreased natural light.
- Create a sun-soaking area in your home to maximize light exposure.
Equipping yourself with these tools to combat wintertime SAD can make the end of summer feel less burdensome. Dr. Rosenthal assures that knowing how to handle the condition is empowering and diminishes the fear and anxiety associated with winter’s arrival.
Recognizing the Need for More Light
Dr. Rosenthal believes that the number of people who could benefit from increased light exposure as the days get shorter is more significant than what is commonly recognized. If you find that early fall is a tough time for you, rest assured that you’re not alone. Many others share similar feelings and could use more light to alleviate their symptoms.
Embracing the Future with Light and Excitement
As summer gives way to fall, make the most of the remaining rays of the sun. Use this time to look forward to the future and fill it with excitement. Find ways to bring more light into your life, both literally and metaphorically. By doing so, you can combat the end-of-summer blues and approach the coming months with optimism and a renewed sense of energy.
