Is it autumn already? It feels like summer just arrived and already, we are putting on jackets and sweatshirts to stay warm in this murky Pittsburgh weather. 

With everything that’s going on in this global pandemic, you may be feeling like a dark cloud is hovering over your head. Things that were stressful before may feel even heavier and more difficult to cope with. And, native Pittsburghers are familiar with the city’s three months of warmth and nine months of cloudy, high precipitation, icy and frigid weather.

If the colder seasons are something you dread, you are not alone. In the MSN  article "Prevalence Of Seasonal Depression High In Western Pennsylvania, UPMC Psychiatrist Says,” UPMC psychiatrist Dr. Lawson Bernstein says, “more than half a million people are diagnosed with seasonal depression each year. Western Pennsylvania is known for one of the highest prevalence of Seasonal Affective Disorder (SAD) in the entire country.” 

Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody." Some symptoms of SAD include:

• Tiredness and decreased activity level

• Crying spells and mood swings

• Grouchiness

• Trouble concentrating

• Body aches

• Cravings for carbohydrates and/or overeating

• Loss of interest in doing routine things

If you experience SAD symptoms and are living in Pittsburgh or in surrounding areas, you know how tough the cold seasons can be.

Here are three tips to help you combat SAD symptoms and get through these frigid months ahead.

1. Vitamin D

When the sun is out, get outside and soak it in. 

Vitamin D supplements are also available for those who struggle with autoimmune disorders, depression, or other concerns that impact bone health. According to Jon Yaneff, CNP from Doctors Health Press, "Vitamin D deficiency is also linked with osteoarthritis, autoimmune disorders, multiple sclerosis, diabetes, and cancer. It’s also important to note that low levels of vitamin D are common in African Americans, and in people with obesity, chronic kidney disease, and digestive disorders like Crohn’s disease or celiac disease, as well as those over the age of 65."

(Make sure to contact your Primary Care Physician before beginning any new supplements or vitamins.)

2. Stretch and Move Your Body 

When it gets cold, the first thing you may want to do is stay in, cuddle up, and chill. But, movement is so important to emotional and mental wellbeing. Take a walk or hike, practice yoga, go to the gym (follow CDC guidelines to protect yourself from COVID), or have a dance party in your house. 

Movement can decrease stress, enhance your mood, provide strong and healthier bones, and promote brain health and functioning. 

3. Express your thoughts and feelings 

The worst thing you can do when battling SAD or any form of depression is to isolate yourself physically and emotionally. Treat yourself like you are a priority and eliminate the idea that you are a burden. 

For example: you can express yourself by writing your thoughts and feelings in a journal, talking to loved ones, joining an in-person support groups or virtual support group on social media, or book a therapy or counseling session. 

(Not everyone has health insurance or can afford therapy or counseling. If you have health insurance, you can contact the Behavioral Health phone number on the back of your insurance card or visit the app or website to find a therapist or counselor that accepts your insurance.)

STORY BY TA’LOR PINKSTON/PHOTOGRAPHY BY NATHANIEL SHUMAN