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Q: With the start of fall and daylight savings time approaching, is it true that some people feel “blue” during the cooler months just because there isn’t as much daylight?

A: While October brings fall leaves, pumpkins and welcome cooler temperatures, it also represents a shift to shorter daylight hours, with the sun setting earlier each day.

For many, these cooler, darker days may cause occasional feelings of gloominess or fatigue and a lack of desire to do outdoor activities, especially in cold weather. This is commonly referred to as the “winter blues.”

While experiencing some winter blues is normal, if your mood starts to impact your daily activities, work life or relationships, it may represent something more serious.

Seasonal affective disorder (SAD) is a type of depression that occurs (or reoccurs) at a specific time each year: Typically, it begins in the fall, persists through the winter and ends in the spring.

People with SAD often report common signs of depression such as sadness or anxiety, lack of energy, loss of interest in usual activities, weight gain and/or withdrawal from friends and family or other social activities.

While the exact cause of SAD is unknown, it is thought that the symptoms of SAD (and to some extent the winter blues) stem from a lack of sunlight during fall and winter.

Sunlight is an important factor in how your body keeps its regular schedule, also known as your circadian rhythm. Shifts in this schedule can result in changes to mood, sleep, hormones and brain chemicals.

Here are some habits you can build into your daily schedule to help alleviate the symptoms of winter blues and SAD:

Spend time outside during daylight hours

Exposure to sunlight can help improve your mood. Consider taking a walk every day, or trying a cooler weather outdoor hobby such as hiking or snowshoeing. Being active in general, research has shown, can help improve your overall mood.

Keep a consistent sleep schedule

Going to bed and waking up at the same time every day can help maintain your body’s natural rhythm and improve your mood and energy. Fight the urge to sleep in, and instead use the morning hours to get outside.

Check in with friends and family

Social interaction can impact your mood positively. Regular phone (or virtual) contact with family and friends can help combat some of the negative aspects of the winter season.

While COVID-19 may limit the number of in-person activities you can have with friends or families, you can try socially distanced options — such as outdoor walks — to stay in touch.

If you notice yourself sleeping more or consistently feeling sad during the upcoming season, check in with your healthcare provider. They can determine if you are experiencing SAD and recommend treatment options.

And remember to set your clocks back an hour on Nov. 1!

Abigale “Abby” Matulewicz, Pharm.D., is an assistant professor in VCU School of Pharmacy’s Department of Pharmacotherapy and Outcomes Science. She practices as an ambulatory care pharmacist on an interprofessional primary care team at two free clinics in the Richmond area.