Seasonal Shifts and Mental Health: Preparing for Emotional Highs and Lows

Seasonal changes can feel like more than just shifts in weather — for many, they come with emotional and mental fluctuations that are hard to explain. While some people feel a lift in energy with the arrival of spring, others experience anxiety. While winter might bring a sense of coziness for some, for others, it brings fatigue and depressive symptoms. Our mental health is deeply attuned to the seasons — and understanding how to prepare for these shifts can make a significant difference in our well-being.

Why Seasons Affect Mental Health

Our minds and bodies are regulated by rhythms — light, temperature, and routine. When seasons change, these rhythms shift, and our mental health often follows.

Sunlight exposure impacts melatonin (sleep) and serotonin (mood). Less sunlight in the winter can lower serotonin, contributing to low energy and sadness.
Temperature and weather affect our willingness to be active or social.
Cultural markers — like holidays, school calendars, or anniversaries — can bring up grief, stress, or loneliness.
Social routines often change in different seasons, which can lead to disconnection or overstimulation.

These shifts don’t just impact people with Seasonal Affective Disorder (SAD). Even those without a formal diagnosis can feel emotional or psychological changes with the seasons.

Recognizing Your Seasonal Patterns

Start by asking: What seasons are hardest for you? Which bring you ease? Do you notice changes in sleep, energy, mood, or social needs as the weather shifts?

Tracking your moods over time can help reveal patterns — and give you the power to plan ahead.

How Each Season Can Impact Mental Health

Winter:

Reduced daylight can lead to lower energy, mood dips, and isolation.
Shorter days can disrupt circadian rhythms, affecting sleep and appetite.

Spring:

Increased light and activity can trigger anxiety or overstimulation.
High expectations for productivity or happiness can feel overwhelming.

Summer:

Heat and crowded social schedules can be draining.
People with body image issues may feel more self-conscious.

Fall:

Transition back to routines (school, work) can cause stress.
Less sunlight can begin to affect mood and motivation.

Coping Strategies by Season

Winter

Use a light therapy lamp daily, especially in the morning.
Schedule social contact and outdoor time to avoid isolation.
Create cozy, structured routines to anchor your days.

Spring

Practice grounding techniques (e.g., meditation, walks in nature).
Ease into activity gradually instead of feeling pressure to do everything at once.

Summer

Build in downtime and rest between social events.
Set boundaries with technology, travel, and expectations.
Stay hydrated and regulate body temperature.

Fall

Reflect on what routines you want to carry forward.
Declutter or reset your space to support calm.
Use rituals (e.g., journaling, candles, movement) to mark the change.

Preparing Emotionally for Seasonal Change

Adjust expectations: Know that low motivation or extra sensitivity during seasonal transitions is normal. Be gentle with yourself.
Create emotional toolkits: Think of each season and prep a list of supports — your “go-to” self-care, social connections, grounding activities, and therapeutic tools.
Plan proactively: If you know winter is tough, consider starting therapy or adjusting your wellness plan in the fall.

When to Seek Support

If your seasonal shifts cause significant distress, interfere with daily functioning, or trigger thoughts of self-harm, reach out to a mental health professional. Treatment options like therapy, medication, or light therapy can make a big difference.

You don’t have to push through it alone.

Final Thought

You are not too sensitive. You are attuned. The seasons affect all of us in different ways — emotionally, physically, and spiritually. By recognizing your patterns and planning with compassion, you permit yourself to move with the seasons rather than against them.

Prepare, soften, and support yourself through the shifts. Every season brings a new rhythm — and you are allowed to dance to your own.

Nereah Felix is a Registered Psychotherapist at Catharsis Psychology and Psychotherapy.