It is that time of year again when the days grow shorter and nights longer. During this time, many of us feel a shift in our mental health. The transition into autumn and winter can bring changes in mood, energy levels, and even our outlook on life. For some, the darker season can bring a sense of calm and reflection, while others may experience feelings of sadness, lack of motivation, or loneliness. Known as Seasonal Affective Disorder (SAD) for those who feel the effects most acutely, the changing light affects us all to some degree.
Why do these seasonal changes impact us, and more importantly, how can we manage our well-being during this time?
Understanding the Impact of Shorter Days and Less Sunlight
Our minds and bodies are naturally tuned to light and dark cycles. The longer nights, which correlate with reduced sunlight, can disrupt our circadian rhythm, that is, our internal body clock that regulates our sleep-wake cycle, energy levels, and mood. With less exposure to sunlight, our bodies produce less serotonin (a mood-regulating hormone), and melatonin (a sleep hormone) will be produced earlier in the day. As a result of this, many of us will experience:
Lower energy levels: As darkness sets in earlier in the day, we can feel drowsier as the body responds to increased melatonin.
Mood changes: Reduced serotonin from less sunlight can lead to feelings of sadness or even depression.
Increased cravings: Carbohydrates and comfort foods can feel irresistible as the body seeks mood-boosting serotonin.
Changes in sleep patterns: Longer nights often encourage more sleep, making waking up feel harder.
If any of this sounds familiar, it is important to recognise that these responses are normal. Our bodies respond naturally to environmental changes, and while we can’t change the season, there are ways to adapt and make this time more manageable and enjoyable.
Navigating Seasonal Shifts
Living with fewer daylight hours can be challenging, but it’s also an opportunity to practice self-care and tune into what we need most during this season. Here are some tips for managing the emotional and physical changes that come with shorter days.
1. Natural Light
Sunlight exposure is crucial, so aim to get outside when you can, especially in the morning. Even short periods of natural light can help regulate your internal clock, boost serotonin levels, and improve mood. If natural sunlight is limited, consider using a natural light lamp. These devices mimic outdoor light and can be effective in lifting your mood.
Cosy Environment
Our surroundings impact our mood more than we realise. Embrace the season by creating a warm and cosy environment at home. Use blankets and warm lighting to bring comfort. Use scented candles, put up seasonal decorations, or put on relaxing music to help make the space feel comfortable and inviting.
Mindfulness Practices
Use this time for reflection. Use some of your time for journaling or meditation. These practices encourage self-reflection and acceptance, reminding us that slower, quieter times can be valuable and restorative.
Exercise Routines
Movement can be a powerful antidote to the lower energy levels that shorter days bring. Even light activity, like walking, yoga, or stretching, can release endorphins and boost mood. If exercising outside isn’t practical, consider joining a gym or community class to stay connected with others.
Sleep Patterns
Good sleeping practices is good for maintaining energy and mood. Try to keep a consistent sleep schedule, even if longer nights make you want to sleep in. Limit screen time in the evening, as exposure to blue light from devices can interfere with melatonin production and make it harder to fall asleep.
Balanced Diet
Winter months bring cravings for comfort foods, and there’s nothing wrong with enjoying them in moderation. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilise energy levels and mood and support mental well-being.
Friends & Family
Shorter, darker days can sometimes make us feel isolated. To combat loneliness, look to spend more time with friends or family. Whether it’s a phone call, online, or in-person meeting, social connection can lift spirits and remind you that you’re not alone.
Set Goals
Feeling unmotivated during this season is common, and setting overly ambitious goals can lead to frustration. Instead, try setting small, achievable goals each day. Whether spending five minutes outside or finishing a chapter in a book, acknowledging these accomplishments can give you a sense of fulfilment and help lift your mood.
Reframe Thoughts
It’s easy to fall into negative thinking patterns when the days grow darker. Notice if you’re having thoughts like, "I can’t wait for this season to be over," or "I’m just not myself." Instead, practice self-compassionate reframing and change your inner narrative: "Autumn/Winter is challenging, but I’m learning new ways to cope," or "I may feel different, but it’s okay; it allows me to rest and care for myself."
Professional Support
If you find that seasonal changes are impacting your mental health significantly, don’t hesitate to reach out to a counsellor. Many people experience seasonal depression or SAD, and talking through these feelings with a professional can be highly beneficial.
Final Thoughts
As we navigate shorter days and darker nights, remember that seasonal changes affect each of us differently, and it’s okay to seek comfort in small routines, self-care practices, and connections with others. This time of year may bring challenges, but it also invites us to pause, reflect, and reconnect with ourselves.
By embracing the season, we can find moments of peace, gratitude, and warmth amid the colder, darker months. With self-compassion and a willingness to adapt, we can turn this season into one of resilience, connection, and gentle renewal.
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