Seasonal Changes
Navigating Seasonal Changes: Protecting Your Mood and Energy
If this year has been heavy for you, this seasonal change may be stirring up a downpour of emotions — maybe even overwhelming feelings of depression. The days are getting shorter, the sun rises later, and it sets sooner, leaving us with fewer hours of natural light. This shift can profoundly affect our energy, mood, and motivation.
But here’s the empowering part: since we know this change is coming, we have the power to navigate it positively.
How Seasonal Change Impacts Mental Health
Reduced sunlight affects our circadian rhythm, the internal clock that regulates sleep and wake cycles. Disrupted rhythms can lead to fatigue and brain fog.
Lower serotonin levels (the “feel-good” neurotransmitter) have been linked to shorter daylight exposure, increasing the risk of seasonal depression.
Increased melatonin production (the sleep hormone) happens in darker months, which can leave you feeling sluggish and unmotivated.
Together, these changes can contribute to Seasonal Affective Disorder (SAD), a type of depression that typically begins in late fall and continues into winter.
Small Steps to Counteract Seasonal Sadness
Maximize Natural Light
Open curtains first thing in the morning.
Take short walks during the brightest part of the day.
Consider a light therapy lamp to mimic sunlight indoors.
Stay Physically Active
Gentle yoga flows, stretching, or a brisk 10-minute walk can release endorphins and improve mood.
Movement also helps regulate sleep cycles disrupted by shorter days.
Prioritize Social Connections
Plan coffee dates, join group classes, or connect virtually with friends.
Social engagement helps combat the isolation that often creeps in during colder months.
Nourish Your Body
Eat foods rich in Vitamin D (like salmon, fortified dairy, or mushrooms).
Supplement with Vitamin D if recommended by your doctor.
Stay hydrated — even mild dehydration can worsen fatigue.
Practice Restorative Routines
Journaling, breathwork, or evening meditation can reduce anxiety and calm your nervous system.
Create cozy, uplifting rituals like reading, lighting candles, or sipping herbal tea.
It’s normal to feel your body and mind resist the seasonal transition — adjusting takes time. Understanding the science behind these shifts and choosing small, consistent practices can ease the weight of seasonal depression and bring more light into your days.
Remember, you’re not alone in this; with intentional steps, you can survive and thrive through this season of change.🍂
