If you're feeling more on edge as the seasons change, you're not alone.
As we head into the Autumn season the transition to shorter and chillier days can be a quite a shock to the system. For many, this change can bring a heightened sense of anxiety and stress, which can significantly impact your mental and physical health.
In this blog, I’ll share with you why the seasonal changes impact us and we'll explore practical tips to help keep anxiety at bay, so you can fully embrace the change in seasons and enjoy what Autumn has to offer.
Why does my mood and anxiety get worse when the seasons change?
We see a trend in mental health decline during the Autumn and Winter months largely because of shifts in environmental factors like light exposure, temperature, and changes in daily routines.
Here are the primary reasons why our mental health can be affected during these colder, darker months:
Reduced Exposure to Sunlight
As we move into the shorter and darker days, we become more reliant on unnatural light to still go about our day-to-day routine. Bright lights, less time spent outdoors and more time scrolling on our phone means that our circadian rhythm - our internal clock - becomes disrupted.
Disruptions to our circadian rhythm can result in sleep problems, fatigue and mood disturbances.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a form of depression (commonly known as ‘Winter Depression’). It typically begins in Autumn and worsens during the Winter months.
According to the Royal College of Psychiatrists, 3 people in every 100 in the UK suffer with SAD. It’s about three times more common in women than it is in men and less common in children and in older adults.
Although SAD isn’t fully understood it’s believed to be linked to the reduction of sunlight and is characterised by symptoms like persistent low mood, lack of energy and difficulty concentrating.
SAD can affect people who are otherwise mentally healthy, and those already managing mental health conditions may find their symptoms worsening during the darker months.
Vitamin D Deficiency
Sunlight is a key source of vitamin D and it plays a huge role in our brain health, immunity, cell regeneration, as well as our mood regulation.
When it comes to our mental health, Vitamin D is involved in the production of serotonin - a neurotransmitter that regulates mood, happiness and our emotions. Low levels of serotonin directly affects our mood stability and can contribute to symptoms of depression, fatigue, low mood and anxiety.
Due to the darker days and less time spent outside this time of the year, many of us are at risk of vitamin D deficiency. In fact, recent research has shown that 57% of UK adults have below-optimal levels of vitamin D and it particularly affects non-Caucasian people because of the increased melatonin in their skin.
Less Physical Activity
Not only are we spending less time outdoors, but with the colder weather opportunities for socialising decrease.
As a tribal species, social connection is essential for our health and wellbeing. A lack of social interactions or feelings of isolation exacerbate symptoms of depression and anxiety and make it harder to maintain emotional balance.
But it’s not just our mental health that social inclusion impacts.
Research has found that loneliness is associated with poor physical health, including higher rates of cardiovascular disease and dementia, faster cognitive decline, and increased risk of mortality.
Increased Stress and Pressure
As we approach the latter part of the year, upcoming seasonal holidays (dare I say the C word!) bring with it additional pressures. Balancing family dynamics and expectations causes additional stress. As well as social pressures, which are amplified by the beautifully curated, ‘perfect’ images plastered over social media of other people’s experiences, can lead to stress over not measuring up or feeling left out.
The colder weather brings higher heating and energy bills, adding financial concerns as people adjust to higher household costs.
The end of the year is also the time where people tend to reflect on their goals and achievements. And the feeling of unfinished business or unmet expectations can heighten anxiety and overwhelm.
Changes in diet
With the change in seasons, comes the change in the foods we consume.
During colder months, we’re more likely to turn to heavier, comfort foods that are often high in sugar and fats. While these foods provide temporary satisfaction, they can lead to fluctuations in blood sugar, resulting in mood swings, lethargy and irritability.
A diet lacking in nutrients can also negatively affect our brain health and contribute to feelings of anxiety and depression.
Emotional Response to Change
How often do you think back over those lovely long summer days? If you’re anything like me, I often get that wave of nostalgia thinking of my summer holiday and the days spent in my garden with the sun on my face.
Spending time thinking about the good times that passed isn’t a bad thing. Because here’s the thing: your mind doesn’t know the difference between what is real and what is imagined.
So going down memory lane and visualising that you’re back by the pool lounging by your sunbed with a cocktail in hand, will actually give you a surge of those feel-good chemicals that are essential for your well-being.
But for many people they're not daydreaming but negatively introspecting about the past. This often evokes feelings of loss, resentment or guilt.
The shift from the laid-back, carefree nature of summer to the structured pace of autumn can also feel jarring. New responsibilities—whether related to work, school, or home life—can add stress as you try to adjust to a busier schedule.
As days become shorter, it’s natural for some people to slow down and want to retreat inward, similar to how many animals prepare for the Winter and hibernation. However, this inward focus can sometimes lead to rumination or negative thought patterns, which can worsen anxiety and depression.
Now that we’re aware of how the season changes can affect our mental and emotional wellness, let us look at how we can manage these effects.
Tips to manage your mental health during the Autumn and Winter months
To help ease the change, you can introduce small things into your daily routine, that not only enhance your mental and physical well-being, but also help keep the spiral of negative thoughts at bay, boost your immune system and help you get ready for the approaching colder months.
Establish a Sleep Routine: Maintain a regular wake and sleep time to help regulate your body's internal clock and ensure that you get the quality rest you need to recharge.
Create a cozy ambiance in the evening by dimming lights or use candles to create a warm and relaxing atmosphere. This gives the signal to your body that it's time to wind down and get you ready for sleep.
Get Outside: Spending time in nature not only helps decrease anxiety levels but improves sleep, boosts immunity and helps with productivity. If you're short on time then just spending 5 minutes outside with the sun (if it's there!) on your face will have it's benefits.
Whilst you are outside take time to observe the changes in nature. The vibrant colours and shifting landscapes can be incredibly grounding and rejuvenating.
Light Therapy: If you work a job that doesn’t allow you to easily get outside each day then consider using a light box for about 20-30 minutes to help combat the effects of reduced sunlight. (I'm not affiliated with Lumie but my personal favourite is the Lumie Mini).
The best time to use a Light Box is in the morning and avoid using it after 5pm because you may then find it hard to get to sleep.
If you don’t want to invest in one then consider turning on the brightest lights in your house first thing in the morning and dimming lights in the evening.
Stay Active: Exercise boosts endorphins as well as lots of other feel-good chemicals, which improve your mood and energy levels. Getting outside when the weather is cold can be HARD. Instead, try indoor activities like dance classes, swimming, home workouts on YouTube or just put on some feel good music and have a boogie around the house.
Maintain Social Connections: I know we’re tempted to want to retreat inwards, but do make an effort to stay connected with friends and family to counter feelings of isolation. Organise a cosy night in, a quick coffee meet up or even a video call to catch up.
Consider taking a Vitamin D supplement: With less sunlight, consider taking a vitamin D supplement to keep your energy levels up and support your immune system. Consult with your GP or a dietician to discuss dosage and requirements. If you’re looking at getting more vitamin D in your diet then some of the best food sources are oily fish (e.g. salmon, mackerel, and sardines), mushrooms and egg yolks.
Balanced Diet: Focus on a healthy, balanced diet rich in fruits, vegetables, and whole grains to support overall mental health.
Set Realistic Goals: Adjust your expectations for productivity during the darker seasons. And remember: rest is just as important as action.
The seasonal shift can be challenging, but by being proactive in managing your mental wellness, it’s possible to navigate these changes in a healthy and balanced way.
Looking for further support?
If you notice that your anxiety heightens or you are affected by Seasonal Affective Disorder, then Hypnotherapy can help.
Solution Focused Hypnotherapy offers a non-invasive, holistic approach that can complement other treatments and medication to support long-term mental wellness during the darker months.
Not only does it help reduce stress and anxiety by changing negative thought patterns, but it can help you get better sleep, boost your motivation and develop better coping mechanisms.
If you're interested then get in touch to arrange a free informal chat.
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