Allegheny Health Network Offers Guidance for Managing Seasonal Affective Disorder Ahead of ‘Fall Back’ Time Change

PITTSBURGH - As Daylight Saving Time concludes on Nov. 2, 2025, Allegheny Health Network (AHN) is reminding the community about the potential impact of reduced sunlight and seemingly shorter days on mental well-being, particularly for those susceptible to Seasonal Affective Disorder (SAD). AHN experts are providing advice and strategies to help individuals effectively manage SAD symptoms as the seasons change.

Seasonal Affective Disorder is a type of depression that occurs during the same time each year, most commonly in the fall and winter months, or "winter depression". Individuals have different vulnerabilities to the reduction in natural light which disrupt the body's circadian rhythm and affect brain chemicals like serotonin and melatonin. Patients with SAD often report symptoms such as low energy, changes in appetite and sleep patterns, difficulty concentrating, and feelings of sadness or hopelessness.

According to the American Psychiatric Association, approximately 5% of adults in the United States experience SAD, with symptoms persisting up to 40% of the year. The prevalence can vary with age, and sex, and geographic latitude. Young adults and women are at higher risk.

"The transition out of Daylight Saving Time often marks the beginning of a period where many people experience a decline in mood and energy," said Alicia Kaplan, MD, psychiatrist and medical director for the Center for Adult Anxiety and OCD within Allegheny Health Network's Psychiatry and Behavioral Health Institute. "While it's normal to be a bit more tired as the days feel shorter, for some, these feelings can escalate into a more significant struggle with Seasonal Affective Disorder. Understanding the symptoms and proactively implementing coping strategies can make a substantial difference."

Dr. Kaplan recommends the following strategies to help manage or prevent SAD symptoms:

• Maximize Exposure to Natural Light: Spend time outdoors, especially in the morning. Open blinds and curtains to let in as much natural light as possible.
• Consider Light Therapy: Light boxes, which emit a bright light that mimics natural outdoor light, can be an effective treatment for SAD. It's advisable to consult with a healthcare professional before starting light therapy.
• Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends, to help regulate your body's internal clock.
• Prioritize Physical Activity: Regular exercise, even moderate activity, can help boost mood and reduce stress.
• Eat a Balanced Diet: Focus on nutrient-rich foods and limit processed foods, excessive sugar, and caffeine, which can impact energy levels and mood.
• Stay Connected: Engage in social activities and maintain connections with friends and family to combat feelings of isolation.
• Practice Stress Management Techniques: Mindfulness, meditation, and deep breathing exercises can help manage stress and improve overall well-being.
• Seek Professional Help: If symptoms are highly distressing, persistent, or interfere with daily life, it's crucial to consult with a healthcare provider or mental health professional. Therapy, medication, or a combination of treatments may be recommended.

"Early intervention and a proactive approach are key to managing SAD," added Dr. Kaplan. "We encourage anyone experiencing symptoms to reach out to their primary care physician or a mental health specialist."

To speak with specialists within the AHN Psychiatry and Behavioral Health Institute, call 412-330-4429. If you or someone else is at immediate risk, call The Hope Line at 1-800-SUICIDE (784-2433).