Seasonal Mood Changes + How to Cope
The thought of autumn may bring to mind changing leaves, pumpkins, and scary movies, but for many, the colder months also mean the onset of unpleasant feelings. You’re certainly not alone if you experience looming anxious or depressive symptoms as the year ends, and there are some very valid reasons why this may happen.
To gain a better understanding, let’s explore some common causes of why so many people experience a mood shift this time of year:
Holidays and significant events
The holiday season can bring about quite the mix of emotions. Many endure increased stress due to financial burden, a packed schedule of social events, and complicated family dynamics. Many also encounter feelings of loss as they grieve loved ones who are no longer present or past traditions that no longer take place. Plus, the end of the year often comes with additional stressors such as election season, changing work demands and performance reviews, and reflecting on year end goals that have yet to be met. It’s no wonder that you may have a lot on your mind with little time to process during these months.
Summer ending
Summer means more daylight and oftentimes a lighter schedule with planned vacation time. This can create a greater sense of freedom during the summer months that may come to a close entering autumn. The loss of this sense of freedom may bring sadness and regret over summer activities that didn’t come to fruition.
Decreased daylight
Speaking of daylight, the decreased exposure to natural light in the fall and winter has a major impact on mood and energy levels. Less daylight means changes in your body’s hormones, specifically serotonin. Lower levels of serotonin are associated with dysregulated mood and fatigue. This is also tied to Seasonal Affective Disorder, a type of depression linked to seasonal changes.
Anticipation
For anyone who struggles with Seasonal Affective Disorder or generally finds the cold weather months difficult, simply anticipating these changes is enough to bring about anxiety. The expectation of stress and sadness increases worried thoughts about the future, making it hard to focus on the present moment. Your brain and body may be all too familiar with how you felt in previous years and assume this year will feel just as challenging.
Routine changes
For many people, autumn means returning to school, which creates a change in routine for parents and kids alike. Leaving for college, extracurricular commitments, and an overall busier schedule can all be sources of stress. Aside from school, colder weather means more time spent indoors. This can disrupt exercise routines and increase time spent alone, leading to feelings of isolation. Adjusting to this transition can affect sleep quality and cause an increase in anxiety. Not to mention, these changes are also taking place amid a pandemic, which comes with additional fears around health concerns and navigating new social norms.
Considering the obstacles faced in autumn and winter, it makes sense that many people struggle during this time. And it’s all the more reason to be extra attentive to your mind and body’s needs! The good news is, there are many ways to ease into this time of year armed with the support and tools to cope.
New routines
During this darker, colder time of the year, it’s important to incorporate rest AND activities that bring you joy. Actively schedule a vacation, time to rest, or any other activities that create happiness. Pay attention to things that fulfill you, such as getting creative, starting a new hobby, and connecting to your inner child with activities you loved in childhood. (Activities like coloring, using your imagination, and joining a club or team can be done by adults too!) You might also look for events and classes at your local library or community center. Lastly, brainstorm and plan fun activities you can do with loved ones to keep from isolating as the temperature drops outside.
Boundaries
Turn down plans if your plate is too full and you’re feeling overwhelmed. Notice what your signs of burnout are and give yourself permission to prioritize your mental health. It’s okay if you don’t attend every single holiday event throughout November and December or if you limit your time spent at such events.
Increase light exposure
Despite the dropping temperatures, do your best to still get as much sunlight as possible. Bundle up, grab a warm beverage, and go for a walk, or visit a nearby greenhouse where you can connect with nature. If this isn’t possible, you might try using a lightbox every day for a few minutes to mimic exposure to natural sunlight.
Reframing thoughts
The end of the year tends to be a time of reflection, which can lead to feelings of failure due to unmet goals. Allow yourself to let go of any unrealistic expectations and unnecessary deadlines. December 31st can simply be another date on the calendar, not necessarily a finish line for your goals. It’s okay to continue working towards the same goals in the new year, or let go of expectations that aren’t serving you. Instead, it may be helpful to focus on embracing any fun or comfort you find in autumn or winter activities.
Mindfulness and additional support
Getting in the habit of practicing mindfulness exercises on a regular basis is a great way to help focus on the present rather than anticipating future stress or dwelling on events from the past. A few minutes of deep breathing, a guided meditation, or yoga can be great places to start. However, this is often much easier said than done! As much as we hear about the benefits of mindfulness, it’s not always easy knowing where to begin or how to make it into a routine. Room to Breathe offers many virtual yoga classes and workshops that can offer a stress release during the changing seasons. Consider trying a Gentle Rise + Energizing yoga class to create a stabilizing morning routine for winter, or a Mindful Flow class to connect gentle movement with mindfulness and awareness. Guided Relaxation classes are also a great option for helping soothe mental chatter before bed, and make the long winter nights feel more soothing.
For registration, class descriptions, and schedules please visit roomtobreathechicago.com/schedule. These classes, as well as many other offerings at Room to Breathe, are a great way to connect with others, learn new tools, and gather support this season. Additionally, if you’re in need of individual support, please reach out to us for individual therapy services. You can get in touch at therapy@roomtobreathechicago.com.
Interested in working with Lauren? Connect with her at Lauren@RoomToBreatheChicago.Com