As the leaves turn golden and the air becomes crisp, many of us begin to notice changes not just in our surroundings but in our mood and energy too. While some people enjoy the cosiness of the season, for others, the shorter days and colder weather can bring on a sense of heaviness or fatigue. If you’re feeling this way, you’re certainly not alone. Seasonal transitions can affect our mental health more than we might realise.
Let’s explore how you can navigate these changes with care and compassion for yourself.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs in the autumn and winter months when there’s less natural sunlight. It’s more than just feeling a little “off” as the weather changes—you might experience fatigue, have trouble concentrating, crave comfort foods, or feel generally low.
If this sounds familiar, it’s important to recognise that what you’re feeling isn’t just in your head. Your body and mind are responding to the season. Understanding this can help you take steps to care for yourself.
Practical Ways to Lift Your Mood During Colder Months
1. Let There Be Light
Since the lack of sunlight plays a major role in SAD, one of the most effective ways to manage symptoms is through light therapy. A light therapy lamp mimics natural daylight, and using one for just 20-30 minutes each morning can help regulate your mood and energy. Place it somewhere you’ll see it, like on your desk or kitchen table, and let it become part of your routine.
2. Move to Boost Your Mood
I understand—it’s hard to motivate yourself to exercise when it’s cold and grey outside. But even a little movement can make a big difference. A quick walk outside, stretching at home, or an online yoga session can help lift your spirits. Movement releases endorphins—your body’s natural mood boosters—and can give you a sense of accomplishment, even on a challenging day.
3. Embrace Mindfulness
Autumn and winter offer an opportunity to slow down and reflect. Mindfulness practices like meditation, journaling, or simply taking a few deep breaths can help ground you in the present moment. These small moments of mindfulness can create pockets of peace throughout your day, reminding you that it’s okay to pause and simply be.
Navigating Relationships During the Holiday Season
As the colder months arrive, they often bring festive gatherings and social obligations, which can sometimes add stress to our relationships. Whether you’re in a committed partnership, part of a polycule, or managing family dynamics, the holiday season can stir up emotions. And when we’re already feeling low or drained, these dynamics can feel even more challenging.
1. Talk About How You’re Feeling
If the darker days are affecting your mood, let your loved ones know. Open communication about how the season is impacting you can prevent misunderstandings or unintentional conflict. Whether it’s asking for support or simply sharing that you’re feeling a bit off, being honest with the people around you helps everyone feel more connected.
2. Create Cosy Moments Together
Autumn and winter offer the perfect excuse to slow down and get cosy with those you care about. Whether it’s cooking together, cuddling up with a film, or going for an evening walk wrapped up in scarves, creating small moments of connection can warm your heart, even on the chilliest nights.
3. Respect Each Other’s Needs for Space
During these colder months, some of us may need a little extra time to ourselves to recharge. If that’s you, let your partner(s) or family know that you need some solo time to rest and reset. Encouraging space for self-care, both for yourself and your loved ones, can actually strengthen relationships in the long run.
Finding Balance Between Productivity and Rest
The change in seasons often brings a shift in energy, and you might find it harder to stay productive. That’s normal. Our bodies naturally slow down in response to less daylight, and trying to push through at the same pace as summer can leave us feeling drained. Instead of fighting it, you might find peace in adjusting your expectations.
1. Work with Your Energy Levels
If you’re finding it harder to stay motivated, try setting smaller, more manageable goals. Rather than expecting yourself to be as productive as you were during the longer, sunnier days, acknowledge that your body may need more rest. Be kind to yourself and adjust your routine to match your current energy levels.
2. Rest Without Guilt
It’s easy to feel guilty for resting, but rest is not laziness. It’s a necessary part of maintaining your mental and physical well-being. Whether it’s taking a nap, enjoying a book, or simply spending some time doing nothing, allow yourself that space to rest without shame. Embracing rest now can help you feel more refreshed and focused later.
3. Prioritise Self-Care
This is the perfect time to lean into self-care practices that nourish you. Whether it’s spending time outdoors, lighting candles while you journal, or making therapy part of your regular routine, self-care is essential for maintaining your mental health. Find what feels good for you and make it a priority, especially during these more challenging months.
When to Reach Out for Support
If you find that these seasonal changes are impacting your life in a way that feels too overwhelming to manage alone, it might be time to reach out for support. Therapy can provide a space to explore your feelings, find coping strategies, and help you navigate the darker months with more ease. You don’t have to go through it alone.
Conclusion: Honouring Yourself Through Seasonal Transitions
The autumn and winter months can be tough, but they also offer opportunities for reflection, connection, and rest. By being mindful of how these changes affect your mental health and making space for self-care, you can navigate this time with more intention and self-compassion.
If you’re feeling overwhelmed, or if you’d like to explore how these seasonal changes are affecting your relationships or mental well-being, I’m here to help. Together, we can find ways to honour this season while taking care of you.
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