How to deal with the change of seasons affecting your mood

COLUMBUS, Ohio (WCMH) -- As the days get shorter and the temperatures drop, some people may start to notice a shift in their mood. According to experts, that could be a sign of seasonal affective disorder, a form of depression that tends to hit during the fall and winter months. 

"It's just sad and depressing," Starla Bible said. "I don't want to do anything except for curl up and binge-watch TV."

It’s less than two weeks until the end of daylight saving time, when clocks will turn back one hour. While this means an extra hour of sleep, it also means less daylight. For some people like Starla Bible, that seasonal shift can take a real toll on mood and energy levels. 

"Typically around Halloween, I start feeling different in my mood and doing less because it gets cold and there's less activities to do outside," Bible said. 

Like millions of other Americans, Bible has been struggling for years with seasonal affective disorder.

"It makes it really hard to do anything," she said. "I feel like I don't want to be active and go out and do anything. I don't even want to go to work sometimes."

Wexner Medical Center psychologist Dr. Nicole Hollingshead said early warning signs include feeling unusually tired, eating more sweets and carbs, and losing interest in things you normally enjoy. 

"Things like sitting next to a window during breakfast or taking a walk outside can really help regulate your circadian rhythm and help with your mood," Hollingshead said. 

Hollingshead recommends planning activities now that get you moving, connected and out of the house, especially during the winter months. 

"One year, I joined a walking club, and that was pretty good, except for I felt like it got too cold and I eventually stopped going," Bible said. "But I joined a church that I really like and that gets me out at least on Sunday and then one day during the week."

Hollingshead even suggests trying a light therapy box, which is a tool that mimics sunlight. 

"There is some research to support that if you purchase a light box that's around 10,000 lumens and you use that for 20, 30 minutes during the morning, that can help ensure that you're getting that early morning light exposure and help avoid worsening mood and depression," Hollingshead said. 

It's also about mindset and trying to embrace winter instead of dreading it.

"I really encourage you to take some time now and talk with your support people," Hollingshead said. "What kind of plans can you put in place? What kind of trips can we plan? Or maybe getting creative with different gatherings? Maybe you can get together for board nights or make sure you're going to indoor facilities."

According to experts, if you're struggling, don't wait to reach out for help; talk to a mental health professional to discuss potential treatments.