As the evenings begin to draw in and the first hints of autumn appear in the air, many of us start to notice subtle shifts in our mood and energy levels. You're not imagining it – seasonal changes have a profound impact on our psychological wellbeing, and understanding how to manage seasonal affective disorder can help you navigate the coming months with greater awareness and self-compassion.
The Science Behind Seasonal Mood Changes
Our brains are exquisitely sensitive to light, particularly the natural daylight that regulates our circadian rhythms. As daylight hours decrease, our production of serotonin - the neurotransmitter associated with mood stability and happiness - can decline. Simultaneously, our bodies produce more melatonin, the hormone that promotes sleep, which can leave us feeling sluggish and less motivated during waking hours.
For some people, these changes are mild and manageable. For others, they can develop into Seasonal Affective Disorder (SAD), a recognised form of depression that follows seasonal patterns. Even if you don't experience clinical SAD, you might notice increased cravings for carbohydrates, difficulty concentrating, social withdrawal or a general sense that everything feels like it takes much more effort than usual.
Recognising Your Patterns
The first step in managing seasonal mood shifts is developing awareness of your own patterns. Do you typically feel more energetic in summer and sluggish in winter? Are there particular months when your motivation dips? Does your sleep pattern naturally shift with the seasons? Keeping a simple mood and energy diary for a few weeks can reveal patterns you might not have consciously noticed.
It's important to normalise these experiences rather than fighting against them. Your body is responding to natural environmental changes that have influenced human behaviour for millennia. There's nothing wrong with needing more rest in winter or feeling more social in summer - these are adaptive responses, not personal failures.
Practical Strategies for Seasonal Wellbeing
Light management: Maximise your exposure to natural light, especially in the morning. Open curtains immediately when you wake up, take walks during daylight hours and consider a light therapy lamp if you spend most daylight hours indoors. Even on cloudy days, natural light provides significantly more brightness than indoor lighting.
Movement: Regular physical activity becomes even more crucial during darker months. It doesn't need to be intense - gentle yoga, dancing or walking can significantly impact mood and energy levels. Exercise helps regulate circadian rhythms and provides a natural boost to mood-regulating neurotransmitters.
Nutrition: While carbohydrate cravings can increase in autumn and winter, focusing on complex carbohydrates, protein and omega-3 fatty acids can help stabilise mood and energy. Resist the temptation to drastically change your diet, but do pay attention to how different foods affect your energy levels.
Social connection: The tendency to hibernate is natural but can become problematic if it leads to isolation. Make conscious efforts to maintain social connections, even when motivation is low. Sometimes the activities that feel most effortful are the ones that provide the greatest benefit.
Sleep hygiene: Honour your body's increased need for rest whilst maintaining healthy sleep patterns. Create a consistent bedtime routine, limit screen exposure before sleep and ensure your bedroom is cool and dark.
When to Seek Support for Seasonal Affective Disorder
If seasonal affective disorder symptoms significantly impact your daily functioning, relationships or work performance, it's important to seek professional support. Therapeutic approaches that focus on understanding your unique patterns, developing coping strategies and exploring the emotional aspects of seasonal changes can be particularly helpful. Working with a therapist who understands seasonal affective disorder can provide you with personalised tools and insights to navigate these challenging months.
Remember that acknowledging seasonal affective disorder isn't giving in to it - it's working intelligently with your natural rhythms. By preparing proactively and responding compassionately to seasonal changes, you are supporting your mental health throughout the year in a practical and compassionate way.