by: Cassandra M. Faraci, Psy.D.
As the days get shorter and the sun sets earlier, you might notice subtle changes in your mood, energy, or focus. You’re not imagining it, and you’re not alone. For many adults, the early signs of Seasonal Affective Disorder (SAD), a subtype of Major Depressive Disorder (MDD), start to creep in as early as September.
While we often associate seasonal depression with the darkest days of winter, the shift into fall can quietly begin affecting mental health well before the cold fully sets in.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a form of clinical depression that follows a seasonal pattern, typically emerging in the fall and continuing into the winter months. It’s not just the “winter blues” but is linked to reduced exposure to sunlight and can significantly affect mood, motivation, sleep, and overall functioning in work, school, relationships, and more.
Early Signs of SAD to Watch for in September
- Fatigue that sleep doesn’t improve
- Low motivation
- Trouble focusing
- Irritability or sadness
- Increased cravings for non-healthy foods
- Sleeping more than usual but still feeling tired
- Withdrawing from social activities or feeling disconnected
Even if these symptoms feel “mild” at first, they can worsen over time, especially if they are unrecognized and not dealt with. Early fall is when these shifts often begin, but many people don’t realize that they’re signs of SAD until much later.
Why SAD Can Start So Early
- Decreasing daylight hours are noticeable in August and become more noticeable by mid-September, especially if you’re waking up before sunrise or working indoors.
- Back-to-school stress and shifting routines can mask early symptoms by making you think you’re “just tired” or overwhelmed.
- Lack of preparation—most people don’t begin using preventive strategies until winter, by which point symptoms may already be significant.
How to Take Action Now
- Get Morning Light Exposure: Try to get outside within an hour of waking. Expose yourself to sunlight which may help to improve mood.
- Stay Physically and Socially Active: Fall can make us want to retreat and slow down, but gentle movement, regular routines, and social connection help combat SAD symptoms.
- Track Your Mood: Use a journal or mood-tracking app to notice patterns in your energy, sleep, and motivation. This can help you respond early rather than waiting until things get worse.
- Talk to a Mental Health Professional: If you’re noticing signs of SAD, therapy can help you manage symptoms, build coping tools, and explore whether additional treatment (like medication) might be helpful. If you’ve been feeling low, foggy, or unlike yourself, now is the time to check in. We’re here when you’re ready to talk. Contact us at 908-883-4173 to see how we can help.