As we get past another winter with shorter and darker days and low temperatures, it is common to feel sad and sluggish—even in late spring. Mood changes can be a sign of Seasonal Affective Disorder or SAD, a form of depression that primarily affects people during the fall and winter months.

The common symptoms can include low energy, difficulty with focusing or concentrating, oversleeping, a craving for carbohydrates leading to weight gain, and social withdrawal or hibernating.

The specific cause of SAD remains unknown, but the primary factor contributing to the disorder is the decrease of sunlight in the fall and winter, which causes a drop in serotonin levels. Serotonin is a brain chemical that affects mood, and melatonin levels, which play a role in sleep patterns and moods. A person’s internal clock, or circadian rhythm, may also be disrupted by a drop in serotonin, also leading to feelings of depression, according to the Mayo Clinic.

Even pets need light therapy.

Five percent of the U.S. population experiences SAD and four out of five people who are affected are women. And, the further one is from the equator, the more at risk that person is for seasonal depression. Maine is located in the easternmost of the Eastern Time Zone, which means residents experience less sunlight due to earlier sunrises and sunsets than other states included in the same zone.

Many health experts agree on the importance of sunlight to help alleviate the symptoms of SAD. When skin is exposed to sunlight it produces Vitamin D, increasing serotonin levels. Just getting outside daily to take a walk, eat lunch, or sit with a cup of coffee can make a big difference. Keep your blinds and drapes open to increase the amount of sunshine coming inside your home, and if it is warm enough, open your windows as well. If you have pets, this will keep them happy since cats and small dogs love to stretch out on sunny windowsills and larger animals find spots on the floor where the direct sunlight is streaming in.

While exercising is beneficial to anyone fighting SAD symptoms, trying a new activity and hobby out of your “comfort zone” is another way to rejuvenate your mood, stimulate your mind, and have some fun. Trying a new hobby can also be a great way to learn new skills and increase your confidence. The Factory 3 in Portland is one place to try out a new hobby or revive long-dormant skills. It offers a wide variety of classes such as woodworking, fiber arts, creative writing, and sewing.  The Factory 3 has individual workspaces with equipment and common work areas for collaborative learning and socializing.

Escape rooms, located throughout Maine, continue to grow in popularity. Some are geared toward people of all ages while others are more family-oriented. They are marketed as a combination of adventure and teamwork with intriguing storylines, puzzles, and riddles to escape a room.

While taking a winter vacation to a warmer climate can help alleviate the symptoms of SAD, not everyone can do this.  A “staycation” is an option to relax and rejuvenate while being a tourist from your home. A staycation that encompasses viewing sunrises with natural sunlight is feasible in a state known for some magnificent spots, such as Acadia, Crescent Beach State Park in Cape Elizabeth, and West Quoddy Head Light in Lubec. Doing some Internet research on Groupon or Airbnb could lead to some reasonably priced and comfortable accommodations.

And Maine has an abundance of college towns with museums, many with rotating exhibits, and cultural artifacts, offering diverse dining options and unique shops. For film enthusiasts, Waterville is also the home of the Railroad Square Cinema, considered to be one of the best art-house cinemas in New England and home of the Maine International Film Festival.

The good news for those who suffer from SAD is that there are a variety self-care measures you can incorporate into your daily routine and lifestyle throughout the year to help reduce the risk of symptoms before they set in or offer comfort and respite if they do manifest. These measures include exercising regularly, maintaining a healthy diet and regular sleep schedule, increasing the amount of sunlight in your home, and finding ways to stay connected to others.

With the longer and sunnier days upon us, having a plan in place to reduce SAD symptoms will allow you the freedom to look forward and embrace the pleasures of spring and summer in Maine.  Look for the warmer weather to see new businesses and food shacks flying their “open-for-the-season” banners, fishing boats getting in the water, and flowers blooming.

Story & photos: Sarah Shepherd. Sarah is a Midcoast Maine freelance writer and a regular contributor to Penobscot Bay Pilot.