Most of us love the Fall for the sights, smells, scents, crips air and adorable fashion. Fall offers so much to our senses which is probably why it stimulates so much excitement inside of us. The colors of leaves changing against fresh cut green grass and a bright blue sky warms my heart. The smells of camp fires, pumpkin spice, apple orchards and cold morning dew fills my nose with delight. The taste of warm spices such as cinnamon, cloves, allspice, ginger and nutmeg sends my taste buds dancing. The sound of a crisp breeze through the trees acts as a calming agent. And the touch of warm plush blankets and scarves wrapped up around my body makes me feel safe and cozy.

But if Fall brings us so much happiness and joy, why are depression rates increasing?

Every year when we turn the clocks (forward and back), we send our emotions on a roller coaster ride. For those of us who struggle with Depression, it can feel like a cruel punishment. There is another mental health diagnosis out there called Seasonal Affective Disorder, aka Seasonal Depression aka The Winter Blues. This disorder specifically relates to those of us who feel increased depression due to the change of seasons. It mostly relates to the amount of sunlight we are getting in our waking hours. The majority of humans feel increased depression with less amounts of natural light. And still, there are some people who feel more depression with more amounts of natural light. You do not need to have Depression or Seasonal Affective Disorder to understand what I’m talking about right now. The smells, sights, sounds, tastes and feels of Fall are great and all but the emotional slump I’m beginning to feel is enough to make me want to hibernate with the bears all winter long.

Because of our work schedules, some of us do not see or feel any natural light during the Fall and Winter months. We wake in darkness, go into our work stations (some with no windows!) and grind out 8-12 hours and return to darkness. We are like ships in the night with the sunlight. So what do we do to cope with this seasonal phenomenon? We cope ahead.

In Dialectical Behavior Therapy, there is an emotion regulation skill called, “cope ahead”. This skill is all about building up our resources, resilience, and readiness to face an emotionally challenging situation. For example, if I know that I am attending a funeral tomorrow, I might “cope ahead” with self-soothing techniques before and during the funeral to calm me down. I might “cope ahead” with listening to feel good music leading up to the funeral. I might “cope ahead” by treating my body with adequate sleep, healthy food options and exercise the day before the funeral.

How do we “cope ahead” with turning our clocks back? Check-out the Emotional Wellness Tab for coping ahead of Seasonal Depression. Check-out the Self-Affirmations Tab for an inspiring affirmation during these challenging times.