Adapting to the Change in Seasons
The shift from summer to fall can be refreshing but may also disrupt your routine.
As daylight hours shrink, many people notice changes in energy, mood, and motivation, often tied to reduced sunlight and colder weather. Symptoms can range from mild fatigue to deeper sadness, but small adjustments to your routine can help ease the transition and safeguard your well-being.
Why Seasonal Changes Hit Harder
Light plays a powerful role in regulating your body’s internal rhythms. When days shorten, your circadian rhythm—the system that governs sleep and energy—can slip out of sync.
Additionally, colder weather can make it more challenging to stay active, a factor closely linked to mental health. Research confirms that physical activity and mood are deeply connected: when movement decreases, symptoms of depression often increase.
Signs the Shift Is Affecting You
Seasonal stress doesn’t always appear dramatically. Sometimes it’s subtle changes:
- Struggling to wake up in the morning despite a full night’s rest
- Reaching for carb-heavy snacks more often than usual
- Losing motivation for hobbies or activities you usually enjoy
- Feeling “foggy” or less focused during the day
These signals may indicate that the seasonal transition is beginning to weigh on your mental health. Catching these patterns early makes it easier to establish supportive habits.
Practical Strategies to Stay Steady
You don’t need to wait until winter feels overwhelming to make changes. Start with manageable steps.
Seek light strategically.
Open your blinds early, take short outdoor walks, or consider using light therapy if you live in a region with limited sunlight. Even a few minutes of exposure can help reset your internal clock.
Keep moving.
Regular movement, whether a brisk walk, yoga, or stretching indoors, protects mental health. Staying active is one of the strongest buffers against seasonal dips in energy and mood.
Prioritize routine.
Consistent sleep and mealtime schedules help regulate energy levels when daylight cues are inconsistent
Build in anticipation.
Give yourself something to look forward to, whether it’s a weekly coffee with a friend, a creative project, or a cozy evening ritual. Positive anticipation activates the brain’s reward centers and can offset seasonal lows.
Stay connected.
Isolation tends to increase during colder months. Make an effort to check in with friends, coworkers, or family, even short calls or texts can make a difference.
What to Expect as You Adjust
It’s normal to feel off-balance as the seasons change. For some, symptoms fade as the body adapts; for others, consistent strategies are key to managing energy and mood. If symptoms persist or worsen, consider additional support.
Small Shifts, Big Payoff
Pick one or two habits to put in place this fall, whether it’s moving more, going outside earlier in the day, or setting a sleep schedule. Seasonal transitions don’t have to derail your mental health. With intentional adjustments, you can maintain energy, clarity, and resilience throughout the colder months.
SOURCE: United Benefit Advisors (UBA)
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