Changing seasons are inevitable, but our reactions to these changes are not. Some people welcome the turn to cooler weather and cozy fall activities; others dread the end of the summer season and the upcoming snow. However you feel about seasonal change, you may notice changes in mood and well-being, and if your emotions shift with the season, you are not alone. This piece will look at some of the basics of why you may notice a mood shift in the coming months, how prevalent this is for Canadians, and some strategies for setting yourself up for more balanced and emotionally-healthy cooler seasons.
Seasonal Changes and Mood Changes
In Canada, a shift to fall and winter means a shift to shorter days/less daylight, colder weather, and more indoor time (with the possibility of more social isolation). With these changes, some people may notice changes in how they experience life in general: decreased motivation, tiredness, lower mood, and even symptoms of anxiety and depression. These changes may not be as prominent, or even appear at all, during warmer seasons.
If these changes are profound and have a significant impact on day-to-day functioning, this may be a sign of a condition called Seasonal Affective Disorder (SAD). Seasonal Affective Disorder is a type of depression that can result from a chemical imbalance in the brain and body. Put simply, an increase in melatonin (a sleep hormone) and/or a decrease in serotonin (a mood chemical) can change with a move into the colder months of the year in this part of the world, and can have significant impacts on mood and stress levels. Those who are living with SAD may notice symptoms such as increased drowsiness/fatigue, loss of interest in activities they enjoy, social withdrawal, anxiety, feelings of hopelessness, decreased sex drive, poor focus and brain fog, and changes with appetite and weight.
If you’re relating to anything discussed so far, you are certainly not alone. Mood-related emotional dysregulation is among the most common mental health concerns that Canadians face. It’s estimated that around 15% of Canadians face some form of depression as the seasons change, and around 2-3% of Canadians meet the criteria for Seasonal Affective Disorder. Adults, female-identified people, and those who live in northern parts of the world are more likely to notice marked differences in how they feel and how they function when the seasons change.
Coping with Seasonal Mood Changes
The good news is that there are many avenues to explore if you notice a downturn in your well-being when the seasons change.
See your doctor: First of all, if you are noticing any of the symptoms mentioned in this piece, it is essential to make an appointment with your doctor to rule out any other issues. Your doctor may make treatment recommendations, such as further testing or medication as appropriate.
Increased light exposure: Making adjustments to sleep and schedule so you maximize your exposure to natural light during the day, from getting out for walks to sitting near a window. Light therapy from an artificial light box is an option, although this should be discussed with your doctor prior to considering this option as it is not one-size-fits-all, and can exacerbate mood fluctuations in individuals with certain conditions.
Structuring the day: When there are fewer hours of daylight in total, it is important to make the use out of those hours. Commit to a regular sleep schedule, even if that starts with a dedicated time to wake up each day, and a wind-down routine at night. Schedule your activities in a format that makes sense to you, whether that be digitally or on paper, and mark off things as you complete them to build a sense of accomplishment.
Social connection: Dedicate time to friends and family, making plans ahead of time for enjoyable activities that you look forward to. If cold and flu season or inclement weather threaten your in-person plans, consider virtual alternatives like video games or staying in touch over the phone. Aim to have one social connection per day, even if it’s a check-in with a coworker or someone in your neighbourhood.
Therapy: if you are finding that it’s hard to get started on some of the tips here, talking to someone to talk about adding these things into your life is a good option. Your therapist can help you to implement strategies to cope during seasonal changes, and can help you track your symptoms and get more intensive support if it’s needed. Therapy also reduces feelings of isolation, and provides the validation that helps foster a positive sense of self. Research shows that therapy (specifically, Cognitive Behavioural Therapy or CBT) can effectively treat seasonal mood disorders including Seasonal Affective Disorder.
Our team at Sedâ Psychotherapy wishes you a smooth transition into a new season, and we are here to support you every step of the way. If you would like to explore how therapy can help you navigate transitions (not just seasonally), please reach out to a member of our team to schedule a free 15 minute consultation to see how we can support you.
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