As the seasons change, you may notice shifts in your mood or energy levels. These fluctuations are normal but can feel especially challenging if you’re recovering from a mental health crisis. The transition from bright, sunny days to shorter, darker ones often affects mental health, triggering feelings of sadness, fatigue, or even depression. If you’ve experienced the “winter blues” or struggled during other seasonal changes, understanding how the seasons affect your mood is key to finding ways to cope and thrive year-round.
Seasonal changes can have a profound impact on both your physical and mental health. Many people experience some form of seasonal affective disorder (SAD) or notice mood swings as the weather shifts from summer to fall and winter. These mood changes can be triggered by several factors, including:
- Reduced sunlight exposure: Less sunlight in fall and winter can disrupt your body’s internal clock, leading to imbalances in sleep and energy. It also impacts serotonin levels, a brain chemical linked to mood regulation, which may contribute to feelings of sadness or depression.
- Lower energy levels: During colder, darker months, it’s common to feel more tired or sluggish. This can make it difficult to maintain motivation and keep up with day-to-day responsibilities.
- Isolation: In winter, people tend to spend more time indoors, which may lead to feelings of loneliness or isolation. If you’re recovering from a mental health crisis, this lack of social interaction can intensify feelings of anxiety or depression.
- Holiday stress: While the holidays are filled with celebrations, they can also bring emotional stress, financial pressure, and feelings of overwhelm. The added stress during this time of year can be particularly difficult if you’re trying to stay mentally healthy.
Seasonal shifts can be hard to navigate, especially if you’re in the process of recovery. However, there are many ways to combat the negative effects of seasonal changes and maintain a sense of balance.
Common Symptoms of SAD
Common symptoms of SAD may include:
- Persistent sadness
- Fatigue
- Low energy
- Difficulty concentrating
- Changes in sleep patterns (often oversleeping)
- Weight gain due to increased cravings for carbohydrates
People with SAD may also feel hopeless, irritable, and lose interest in activities they once enjoyed.
Strategies to Deal with the “Winter Blues”
If the change of seasons is making you feel blue, there are steps you can take to lift your mood and maintain emotional wellness throughout the year. Here are some helpful strategies:
- Light therapy: Light therapy is one of the most effective treatments for seasonal mood changes, especially if you have SAD. Using a lightbox for 20 to 30 minutes a day can help boost serotonin levels and regulate your body’s internal clock, making you feel more energized and positive.
- Stay active: Regular exercise can significantly improve your mood and energy levels. Even on gloomy days, try to incorporate movement into your daily routine. You can go for a walk, practice yoga indoors, or do simple exercises at home to keep your body and mind active.
- Be social: Social connection is crucial for your mental health. Schedule regular time to meet with friends, family, or support groups. Whether in person or virtual, these connections can help combat feelings of loneliness and provide emotional support.
- Practice mindfulness: Mindfulness techniques, such as deep breathing, meditation, or journaling, can help you stay grounded and manage difficult emotions as they arise. Practicing mindfulness can also increase your awareness of how your mood changes with the seasons, allowing you to better anticipate and address triggers before they overwhelm you.
- Maintain a routine: Creating and sticking to a consistent daily routine can help you feel more in control and reduce stress. By organizing your day around healthy habits like regular sleep, meals, and activities, you can help regulate your mood and stay focused.
If you’re struggling to cope with seasonal mood changes or need additional support, reaching out to your healthcare provider or therapist is a valuable first step. You don’t have to go through it alone—there are resources and support systems available to help you manage the seasonal shifts and maintain your mental wellness. At Peak Behavioral Health in Santa Teresa, New Mexico, we offer mental health programs designed to support those who are struggling with a mental health challenge in their lives. Contact us today to learn more.
