How To Manage Your Mood When the Seasons Change

The season is changing, and you know what that means, right? It’s time to trade in your summer wardrobe for winter clothes and brace yourself for colder, shorter days. Yet even though the sun is setting earlier now, you somehow feel as though each day is growing longer. If you find that your energy levels and mood are dropping or predict that they will, make sure you’re prepared with more than your favorite sweater.

It’s no secret that the changing of seasons can be tough on mood, and seasonal affective disorder (SAD) is a type of depression associated with changes in seasons. Winter is particularly difficult for many people because of the lack of sun exposure and colder temperatures. But why does it make us feel so “SAD”?

The limited sunshine this time of year doesn’t only mess with your happiness – it throws off your biological clock (a.k.a., your circadian rhythm). When the season changes, it disrupts your sense of time and, with that, your serotonin and melatonin levels (a.k.a., your mood and sleep).

Here are a few ways to manage your mood when you feel depressed, sluggish, or hopeless due to seasonal affective disorder:

Get outside when you can

Get outside as much as you can each day to soak up some sunshine. It’s easy to avoid stepping outside at all on cold and cloudy days if you can help it. Try to get outside anyway and go for a walk to keep warm.

If you’re struggling to motivate yourself, set a few reminder alarms throughout the day to get outside for 15-20 minutes.

Get enough sleep

When it’s dark and cold outside, your body releases melatonin, a hormone that regulates sleep. Your body naturally responds by wanting to go to bed earlier, so try to honor what your body needs. Just try to avoid oversleeping.

Regulate your circadian rhythm and avoid feeling depressed and sluggish by sticking to 7-9 hours of sleep. A consistent sleep schedule can also help you manage any weight or appetite changes that can occur with seasonal affective disorder.

Prioritize exercise

When your energy levels are low, exercising might feel like the last thing you want to do. Still, your mind and body will always thank you for it. Exercise releases endorphins, serotonin, and dopamine, making it easier for you to maintain focus, positivity, and energy throughout the day.

It’s okay if you need to take things slow or break up your exercise into small bits throughout the day. If waking up for you is hard, consider starting the day with 5 minutes of gentle stretching. Try 10 minutes of yoga late morning and try to get your heart rate up for at least 20 minutes in the afternoon.

Try Light Therapy

Light therapy uses an artificial light source intended to mimic natural outdoor light. The theory behind it is that your brain responds positively to sunlight. If you can recreate these conditions within your own home, you can experience similar serotonin levels that you would outdoors.

A light box isn’t a cure for SAD, but it can ease your symptoms and help you feel better. That said, light therapy is most effective when paired with other methods, so try to incorporate it into your routine rather than depend entirely on your light box.

While these are all things you can do on your own, it’s a good idea to consult your doctor so that you can start feeling better as soon as possible. Seasonal affective disorder is more than mere ‘winter blues.’ If you feel depressed when the season changes, do your best to get some light but don’t take your condition lightly.

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