By: Sierra Sands, MS, LLP

How Seasonal Changes Impact Mental Health (And What You Can Do About It)

The transition to the fall and winter months can have a measurable impact on our mental health. The changes that occur (daylight hours, temperature, weather, social routine) can leave us feeling tired, unmotivated, and stressed. If you are noticing any of these emotional or physical changes, there are some practical solutions to make the winter season easier.

Seasonal transitions bring:

• Changes in Daylight- Shorter days decrease light exposure, which in turn impacts our circadian rhythm, increasing melatonin production, as well as lowering levels of serotonin and Vitamin D.

• Temperature Fluctuations- The colder, darker months often limit our time outside, further decreasing light exposure.

• Shifts in Routine- Holidays, breaks from school, and travel interrupt our otherwise stable routines, increasing our mental load.

Practical Strategies

It can be hard to find the time or energy to take care of ourselves when our mood feels lower in the winter. Here are some strategies you can incorporate to help make the winter months more manageable:

• Light- Get as much sunlight as you can. Try going outside for some natural sunlight exposure when possible or find time to sit by a window during the day. If sunlight is rare, light therapy can be beneficial or talk to your doctor to see if supplementing with Vitamin D is right for you.

• Physical Activity- Regular movement can boost mood as it releases mood-enhancing neurotransmitters as well as improve sleep quality. Find some joyful movement you can engage in inside or if you want to brave the cold, try out some winter sports, build a snowman, have a snowball fight, or take a walk in the snow.

• Sleep- Maintain a regular sleep schedule. Engaging in calming activities like reading can help you feel more relaxed and aid in falling asleep. Make sure to optimize your sleep environment with a dark, quiet, and cool bedroom.

• Nutrition- No matter the time of year, fueling our body and getting consistent nutrition is important. The holidays are also a time where many enjoy food relating to social events and tradition.

• Social Connection- Ensure intentional social engagements and seek support from friends and family, especially because winter can lead to increased isolation.

• Hygge- Hygge (pronounced “hoo-gah”) is a Scandinavian cultural philosophy centered around warmth, connection, and comfort. When we create a warm, safe environment, this activates our parasympathetic nervous system, helping us rest and relax. You can add small touches of hygge into your life by creating a warm, calming environment, mindfully engaging in small but comforting routines/activities (i.e., your morning tea in your favorite mug), and prioritizing connection (as mentioned above).

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a form of depression that occurs during the winter months. The American Psychological Association estimates that about 5% of Americans will experience SAD. It is more common in northern regions of the world, where days are short and winters are long. Additionally, young people and women are at a higher risk.

Common symptoms are like major depression, including:

• Feeling sad, empty, hopeless or having a depressed mood.

• Loss of interest or pleasure in activities you previously enjoyed.

• Changes in appetite and possible weight gain; usually eating more and craving carbohydrates.

• Changes in sleep; usually sleeping too much.

• Loss of energy or increased fatigue despite increased sleep hours.

• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slow movements or speech (these actions must be severe enough to be observable to others).

• Feelings of worthlessness or guilt.

• Difficulty thinking, concentrating, or making decisions.

• Thoughts of death or suicide.

When to Seek Help

SAD is different than general seasonal mood changes or a post-holiday emotional low, it can be overwhelming, causing significant distress and interfering with daily life. If you notice any of these symptoms getting in the way, it may be time to seek professional help.

At McCaskill Family Services, our team can help you manage these seasonal mood shifts, decrease feelings of depression, and help you feel more engaged in life.