The moment autumn settles in and the first chilly days begin, some people feel that along with the gray clouds comes a sense of fatigue and sadness. It’s harder to get up in the morning, food is more comforting than ever, and the simple feeling of joy is sometimes replaced by a sense of emotional heaviness. These feelings are not accidental and are known in the medical world as a condition called Seasonal Affective Disorder, or by its English name SAD.
This is a phenomenon that appears mainly in the cold seasons, when the sun sets early and exposure to natural light decreases significantly. The reduction of light affects the hormones in the brain that regulate mood, the sleep cycle, and energy levels. When the body receives less light, levels of serotonin, the hormone responsible for the feeling of happiness, decrease, while melatonin levels, which cause fatigue and lack of energy, rise.
For some people this is an especially challenging period. They describe difficulty getting up in the morning, a strong desire to sleep more, increased appetite, and mainly a general sense of heaviness that makes functioning difficult. It’s important to understand that this phenomenon is not a sign of mental weakness but a natural physiological response to environmental changes. The body reacts less to light and as a result the mood also changes.
So how do you cope?
The good news is that it can be treated. Exposure to light is considered one of the most effective ways to improve the condition. Even on cloudy days it’s worth going outside, staying in natural daylight, and allowing the eyes to absorb sunlight. This small change directly affects the body’s systems and improves overall feeling.
Regular physical activity, even moderate, can change the picture. It encourages the release of endorphins, improves blood circulation, and provides a natural sense of energy. Maintaining a balanced diet and consistent sleep hours also helps the body stay balanced, while an organized routine provides a sense of stability that calms the mind.
No less important is human contact. In winter there is a tendency to stay indoors, but going out for social activities, meeting friends, or having a good conversation can help break the sense of loneliness and strengthen the feeling of connection.
Dr. Kay Alkara, family doctor in the northern district of Maccabi Health Services