As the seasons change, many of us notice shifts in mood and energy. These shifts are triggered by reduced daylight and colder weather, making it harder to stay upbeat and motivated during fall and winter. While some experience mild “winter blues,” others face a more intense condition known as Seasonal Affective Disorder (SAD).
Why Do Seasons Affect Our Mood?
Shorter days and limited sunlight disrupt our body’s circadian rhythms. Reduced sunlight lowers serotonin levels, which helps regulate mood. At the same time, melatonin, which helps regulate sleep, may increase, making you feel sluggish. Combining this with colder weather and fewer opportunities to get outside, feeling contained, isolated, lonely, it’s easy to see how seasonal changes can weigh us down.
Coping with Seasonal Affective Disorder
If you’re feeling the effects of winter blues or SAD, focus on small, manageable changes.
• Set boundaries and prioritize your well-being.
• Brighten your day—literally! Spend time outdoors in the daylight or use a light therapy for 20-30 minutes daily
• Keep your body moving with regular physical activity
• Make an effort to eat nutritious warm/hot foods to fuel your energy
• Maintaining a consistent sleep schedule can also improve your mood
• Try mindfulness activities, like meditation, yoga, practicing gratitude or journaling, to boost your mood and manage stress
• Stay connected with friends and loved ones and engage in meaningful interactions to help you feel a sense of belonging and support.
Taking Care of Yourself Through the Seasons
Winter Blues don’t have to take over your season, however, don’t brush off feelings of sadness or low energy. If your symptoms feel overwhelming or persist, reach out to a healthcare professional for support. By recognizing and addressing Seasonal Affective Disorder, you can take steps to improve your whole health and embrace the changing seasons with greater ease.