Riding the Wave: Caring for Your Mental Health During Season Change

There’s crispness in the air, a special golden light that says summer is giving way. Or

maybe you’re in the middle of a dull, gray winter and you can’t wait for the first signs

of spring. No matter what the season, this transfer of power from one season to the

next can feel like a subtle change, or like a dramatic upheaval, in our mental and

emotional landscape. Our moods for many of us, are so deeply tied to the weather,

the amount of daylight, and the rhythm of the world around us. This isn’t purely “in

our heads”. It’s a legitimate, physical phenomenon. One known example is Seasonal

Affective Disorder (SAD). Still, even if you don’t officially meet the criteria for SAD,

you might find your energy, sleep, and outlook change as the seasons do. So how do

we cross over without being swept away? What does it take to build resilience and

care for our mental well-being when the world outside and around us seems to be in

perpetual flux?

1. Acknowledge and Validate Your Feelings

First and foremost, you must permit yourself to feel what you feel. If the shorter days

have you feeling a little slower or sadder, that’s fine. If the blistering summer heat

feels suffocating, that’s valid, too. Don’t punish yourself for not feeling “on” at all

times. Just allowing yourself to feel what you’re feeling is the beginning of

compassion. 

2. Lean into the Season's Gifts

Even in the most challenging of seasons, there are times for self-care and joy.

Autumn: Embrace cozy traditions. Curl up with a book and a hot drink. Go on walks

to see the autumn leaves. Take solace in a stripped-down process of cooking,

warming, nourishing meals.

Winter: Focus on rest and introspection. It’s a time for stillness, for nesting, for

slowing down. Do not beat yourself up just because you are hankering for a weekend

indoors. Pursue indoor hobbies, such as painting, knitting or learning a new

instrument. 

Spring: Take advantage of renewable energy. Open your doors and windows for fresh

air. Plant something, even if it’s in a pot on your windowsill. Get outdoors and renew

your relationship with nature as it blossoms. 

Summer: Embrace the longer days. Use the light to be active, to socialize, and to be

in nature. Remember, though, you can also slow down and take a rest. The heat can

be oppressive, and a slower pace is usually the most realistic. 

3. Routines and Schedules are Important

While things are changing in the world, it can be grounding to keep some consistency

in your daily routine. Try to keep a regular sleep schedule, eat nourishing meals and

include some form of movement in your day. Even minor routines — say, drinking

coffee in the morning in your favorite seat, or taking a 15-minute walk after dinner —

provide a sense of stability. 

4. Prioritize Light and Movement

If you're alert to the quantity of light, then ensuring you have as much natural light as

possible is the key. Spend some time outdoors during the sunniest part of the day,

even if it’s just for a short walk. It Your doctor may advise you to try a light therapy

lamp. Movement is good for that, too, and even gentle movement such as stretching

or walking around the block or yoga can help improve your mood and energy levels.

5. Connect with Others

It’s tempting to want to pull away when we are feeling down, but social connection is

a potent buffer against seasonal shifts in mood. Try to catch up with friends and

family, whether for a coffee, over the phone, or for a virtual shindig. I can also be

useful to speak with someone you feel you can trust. 

6. Take the Initiative and Ask for Help at the Right Time

Anticipate if you’ve tended to have seasonal downturns in mood. Begin applying

these tools of self-care before you start feeling too crushed. And most importantly, if

your emotions are overwhelming the rest of your life, don’t be afraid to seek help

from a professional. A therapist, counselor, or physician can offer you assistance and

advice about adjusting to this stage of life changes. Just as the earth has its

seasons, we do too. By accepting our own susceptibility to the seasonal tide,

embracing the unique gifts that each season brings, and laying the groundwork of

self-care and support, we can more skillfully surf the waves of change with more

resilience and compassion.