How Does Seasonal Change Affect Your Mood?

What is seasonal affective disorder?

The leaves are starting to change, the days are becoming shorter, and soon the temperatures will plummet. If you find that you’re not as cheerful as you were during the summertime, you’re not alone. While seasonal changes don’t affect everyone the same, you might notice that you have less energy, feel less social, have lost interest in activities, crave lots of carbs, and either have trouble sleeping or want to sleep more than usual.

What Causes Seasonal Mood Changes?

Our mood tends to change with the season due to biological and physiological factors, but light is the most significant factor in those mood swings. The length of day is the main thing that affects mood.

Because your body’s circadian clock monitors changes in day length, those changes result in mood disruption. The circadian clock also regulates hormone release, temperature, and metabolism. During the fall and winter months, your body produces less serotonin, a hormone that helps regulate mood and contributes to feelings of happiness.

Changing light-dark cycles affect body temperature, how long it takes to fall asleep, and how much melatonin the body produces. They also influence the production of stress hormones. In a nutshell, the fall and winter blues are a biological response to changing light levels.

Fall time doesn’t have to get you down

If your symptoms aren’t that severe, there are a few things you can do to boost your mood:

Soak up the sunshine: Since lack of light contributes to low mood in the first place, getting as much sunlight as possible is essential. This means you should take a walk outside and open up your blinds. You can also invest in a SAD lamp that mimics natural light.
Exercise more: Exercise is a huge mood booster and stress buster. It increases the release of feel-good hormones in the brain, helping to alleviate depression. Aim for at least 30 minutes of moderate exercise most days.
Eat healthily: Diet and mood go hand-in-hand. Focus on eating fruits, vegetables, omega-3-rich foods, proteins, and complex carbohydrates to help keep your mood and energy up. Foods like salmon, spinach, and quinoa can be particularly beneficial.
Spend time with friends: Research has shown that spending time with friends can help relieve stress and provide a sense of well-being. Organize regular get-togethers or virtual hangouts to stay connected.
Practice mindfulness and meditation: Engaging in mindfulness practices can help you stay present and reduce feelings of anxiety. Apps like Headspace or Calm can guide you through simple meditation exercises that promote relaxation and focus.
Establish a routine: Keeping a regular schedule can help regulate your body’s internal clock and reduce feelings of disarray. Set consistent times for waking up, eating, and going to bed to create stability in your day.
Engage in hobbies: Rediscover activities that you enjoy, whether it’s painting, knitting, or reading. Engaging in hobbies can distract your mind from negative thoughts and promote a sense of accomplishment.
Consider light therapy: If you’re struggling to cope, light therapy using a specially designed lamp can be effective in combating SAD. Consult a healthcare professional to determine the right approach for you.

Take proactive steps to care for your mental health

Seasonal Affective Disorder is a real and impactful condition that many people experience as the seasons change. However, there are numerous strategies to help mitigate its effects. By soaking up the sunlight, maintaining a healthy diet, exercising regularly, and prioritizing social connections, you can enhance your mood during the colder months. If you find that your symptoms are severe or persistent, don’t hesitate to seek professional help. Remember, taking proactive steps to care for your mental health can make all the difference in enjoying the beauty of fall and winter. Embrace the season with a positive mindset and the right tools to thrive!

References

“How Does Seasonal Change Affect Your Mood?,” Bustle, August 20, 2018.
“Yes, The Change in Seasons Really Does Affect Your Mood,” Huffington Post, October 6, 2016.