Impact of seasonal changes
How the changing season can affect the body and mind
Written By: Carmina Tellez
About the Author
Carmina Tellez, Registered Psychotherapist (Qualifying) RP (Q)
The beginning of September often brings a lot of change, and those changes can look very different from person to person.
For some, the arrival of “cozy season” means bringing out warm sweaters, enjoying a cup of tea or coffee while romanticizing the rain, and looking forward to the holidays ahead. For others, the changing season may bring school-related stress, a lack of motivation, or the feeling that their energy has suddenly depleted.
Both reactions to the changing season are valid. But why do these changes happen, and what can we do to better understand and acknowledge them?
The Biology Behind It All
The transition from spring and summer into fall and winter can affect both our bodies and our minds. As our environment changes, our routines, energy levels, sleep patterns, and mood can shift as well.
Decreased Sunlight and Mood
Shorter days often mean less exposure to sunlight. Sunlight plays an important role in supporting our body's production of vitamin D and is also connected to the regulation of serotonin, a neurotransmitter involved in mood. For some people, reduced exposure to sunlight may contribute to changes in mood and overall well-being.
Melatonin and Energy Levels
Melatonin is a hormone that helps regulate our sleep-wake cycle. As daylight hours decrease, our bodies may produce more melatonin, which can contribute to feeling sleepier or more fatigued throughout the day.
Changes in Our Environment and Routine
Our bodies and minds are constantly responding to our environments. The beginning of a new school year, changes in work routines, stress about the upcoming holidays, or spending more time indoors due to colder weather can all influence how we feel. These environmental changes can affect both our physical and emotional well-being.
When It Becomes Something More
Many people experience changes in their mood, energy, and motivation as the seasons change. However, if these experiences begin to feel overwhelming or significantly affect your day-to-day life, it may be helpful to explore whether something more is happening.
If you notice significant and recurring changes in your mood and behaviour that emerge during certain seasons, you may be experiencing seasonal affective disorder (SAD). SAD is a type of depression that follows a seasonal pattern.
The signs and symptoms of SAD can be similar to those associated with depression and may include:
Persistent feelings of sadness, anxiety, or emptiness most of the day, nearly every day
Feelings of hopelessness or pessimism
Increased irritability, frustration, or restlessness
Feelings of guilt, worthlessness, or helplessness
Loss of interest or pleasure in hobbies and activities
Decreased energy, fatigue, or feeling slowed down
To learn more about SAD and its symptoms, visit the National Institute of Mental Health's resource on seasonal affective disorder (linked below).
What You Can Do
If you notice seasonal changes affecting your mood or behaviour, it is important to speak with a healthcare professional about what you are experiencing. In addition, there are small changes you can make to support your well-being throughout the seasonal transition:
Spend time outdoors when possible. With the appropriate attire, try to continue spending time outside and getting exposure to natural daylight during the darker months.
Stay connected with others. As the weather gets colder, it can be tempting to stay indoors and withdraw from social activities. Social connection can be an important source of support, so consider making plans with friends or family, setting up a coffee date, or hosting an indoor game or movie night.
Find ways to remain active. If your usual outdoor walks or activities become more difficult during the colder months, consider what movement might look like for you during this season. This could include an at-home workout, stretching, dancing, or any other form of movement that feels accessible and enjoyable.
Be gentle with yourself. Seasonal transitions can affect everyone differently. Pay attention to changes in your mood, energy, sleep, and motivation, and give yourself space to adjust to new routines and environments.
As always, if your symptoms begin to feel overwhelming or difficult to manage, reaching out to a mental health professional can help. Sometimes, having the right support and guidance can make it easier to understand what you are experiencing and identify small, meaningful changes that support your well-being.
If you'd like to explore your feelings with a professional and gain greater insight into your needs, you can book a session with a therapist by clicking the link below.
References
National Institute of Mental Health. (2023). Seasonal Affective Disorder. (Report No. 23-MH-8138). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
More About Carmina
Carmina is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario (CRPO). She holds a Master of Psychotherapy from the University of Guelph and offers therapy in both English and Spanish.
Her approach to therapy is grounded in collaboration, curiosity, and compassion. Drawing from Narrative Therapy, solution-focused approaches, and systemic and relational perspectives, Carmina strives to provide a safe, welcoming, and non-judgmental environment where you can explore your experiences at your own pace. Your work together is shaped by your values, hopes, lived experiences, relationships, culture, identities, and what matters most to you.
Carmina works with youth and adults navigating concerns such as anxiety, depression, self-esteem, life transitions, immigration and cultural identity, 2SLGBTQ+ identities, intimate partner violence, intergenerational trauma, stress and burnout, and self-care.
Outside of the clinic, she enjoys spending time outdoors, reading, watching movies, travelling, exploring the arts, and spending time with loved ones.
