On seasonal changes, mental health, and being intentional about how we navigate the months ahead.
There's something about the fall that invites change. The weather begins to cool, the leaves change colors, and the days gradually become shorter. For some, it's a welcomed transition. After months of being on the go (and enduring this hot summer), fall can feel like an opportunity to slow and cool down, reflect, and release some of the things we've been carrying.
Much like the trees shedding their leaves, there's something to be said about allowing ourselves to let go, rest, and make room for what's next. Not every season has to be about growth that others can see. Sometimes, the work we're doing now is preparing us for what comes later.
But not everyone welcomes this time of year.
For many, the change in seasons can feel more like a loss. The warmer weather, longer days, outdoor activities, and opportunities to socialize before it gets dark begin to fade. Maybe you find yourself spending more time indoors, struggling to get out of bed, or noticing that the things you enjoyed doing just a few months ago don't feel as appealing anymore.
And if you've experienced this before, you might already be preparing yourself for what's coming.
When "I Hate Winter" Becomes More Than a Preference
We all have our favorite seasons. Some people thrive in the summer, while others look forward to cooler temperatures and quieter evenings. There's nothing inherently wrong with preferring one season over another.
But what happens when that preference begins to affect how you're functioning?
Maybe every year, around the same time, you notice a shift in your mood. You're more tired, less motivated, increasingly irritable, or less interested in spending time with others. You might find yourself withdrawing, neglecting routines, or struggling to keep up with responsibilities that previously felt manageable.
And because this happens every year, you've come to expect it.
"It's just that time of year."
"I always get like this in the winter."
"I'll feel better when it gets warm again."
These statements may be familiar, and they may even reflect your experience. But I want to challenge you to consider something: Just because you've come to expect something doesn't mean you have to accept it without exploring what could help.
Understanding Seasonal Depression
Seasonal depression is more than simply disliking cold weather or wishing the sun stayed out longer.
Seasonal affective disorder (SAD) is a form of depression that follows a recurring seasonal pattern, most commonly beginning in the fall or winter and improving during the spring or summer.
Symptoms may include:
Persistent sadness or low mood
Changes in sleep, including sleeping more than usual
Low energy or increased fatigue
Difficulty concentrating or staying motivated
Changes in appetite
Loss of interest in activities you previously enjoyed
Increased social withdrawal
Feelings of hopelessness or worthlessness
Not everyone who experiences changes in mood during the winter has seasonal affective disorder. However, that doesn't mean those changes should be dismissed.
Reduced daylight can affect our biological rhythms, sleep, and mood. Changes in weather can also influence how much time we spend outdoors, how physically active we are, and how often we connect with others.
These are real experiences, and they deserve acknowledgment.
But acknowledging the impact of seasonal changes is different from assuming there's nothing we can do about them.
Are You Preparing for the Season or Preparing to Feel Worse?
I think this is an important distinction.
When we know something is approaching, we often make preparations. We pull out our jackets, adjust our schedules, and make changes to accommodate the weather.
But how often do we prepare for the ways our mental health might be affected?
If you know that you tend to isolate more during the winter, what might it look like to be intentional about maintaining connections?
If you notice your motivation decreases, are there routines or supports you could establish before that happens?
If shorter days leave you feeling exhausted, how might you adjust your expectations while still making room for the things that support your well-being?
The goal isn't to pretend that the colder months don't affect you or to force yourself to maintain the same energy and productivity throughout the year.
It's to recognize that your needs may change with the seasons, and you can respond to those changes rather than simply waiting for them to pass.
Breaking the Cycle: What Can You Do Differently This Year?
If you've noticed that your mental health tends to decline around the same time each year, that awareness can be useful. Rather than waiting until you're already struggling, consider what you can put into place now to better support yourself.
Pay Attention to Your Patterns
Think about how previous fall and winter seasons have affected you. When do you typically notice changes in your mood, motivation, sleep, or social habits? What tends to become more difficult?
Recognizing your early signs can help you respond before those changes become more disruptive. You might even consider tracking your mood, sleep, and energy over the next few weeks to better understand what you're experiencing.
Create Routines That Work With the Season, Not Against It
The routines that worked for you during the summer may not be as practical when it gets dark earlier or temperatures drop.
Instead of abandoning them altogether, consider how you can adjust. Maybe your evening walk becomes a lunchtime walk, your outdoor workout moves indoors, or you establish a more consistent bedtime.
Consistency can be helpful, but it doesn't have to mean doing everything exactly the same way year-round.
Practice Opposite Action: Don't Let Your Mood Make Every Decision
Have you ever told yourself, "I'll do it when I feel better," only to find that the motivation never really comes?
When we're experiencing low mood or depression, we may begin pulling away from activities that previously brought us enjoyment, connection, or a sense of accomplishment. Unfortunately, the less we engage in these activities, the fewer opportunities we have to experience those positive feelings.
Behavioral Activation, a strategy commonly used in Cognitive Behavioral Therapy (CBT), focuses on gradually reintroducing meaningful activities into our routines, even when motivation is low.
An important part of this is finding a balance between the things we need to do and the things we enjoy doing. When our days become filled with work, school, household responsibilities, and other obligations, we may leave little room for activities that help us feel connected, fulfilled, or simply enjoy ourselves.
Think about it: If your days consist entirely of responsibilities, with little opportunity for enjoyment or rest, what are you giving yourself to look forward to?
Behavioral Activation encourages us to be intentional about both. That might mean taking care of a responsibility you've been putting off while also making time for a hobby, meeting a friend for coffee, taking a walk, or attending a yoga class.
The goal isn't to fill every hour of your schedule or force yourself to be productive. It's to create a healthier balance of activities that offer enjoyment, connection, and a sense of accomplishment, rather than waiting until you feel better to participate in them.
Use Behavioral Activation: Don't Wait for Motivation to Find You
When we're feeling down, we often find ourselves doing the very things that can contribute to us feeling worse. Maybe you're sleeping more than usual, spending hours lying in bed scrolling through social media, canceling plans, putting off responsibilities, or distancing yourself from others.
In the moment, these things might feel like exactly what you need. You don't feel like getting up, going anywhere, or doing much of anything, so you don't. And while these choices may provide temporary relief, they can also create a cycle where the less we do, the worse we feel, and the worse we feel, the less we want to do.
One skill used in Dialectical Behavior Therapy (DBT) is Opposite Action, which involves recognizing what an emotion is urging you to do and considering whether acting differently might be more helpful.
For example, maybe you've spent most of your morning in bed scrolling through your phone because you don't feel motivated to start your day. Opposite Action might look like putting your phone down, getting out of bed, opening the blinds, or starting with one small task, even if you don't necessarily feel like doing it.
This doesn't mean ignoring your emotions, pushing yourself beyond your capacity, or denying yourself rest when you genuinely need it. It's about recognizing when the things we feel like doing aren't necessarily helping us feel better.
Sometimes, the very things we turn to for comfort can become part of what's keeping us stuck.
Don't Wait Until Things Become Unmanageable to Seek Support
If you've experienced seasonal depression before, consider speaking with a mental health professional or healthcare provider before symptoms become more severe.
Seasonal affective disorder is treatable. Depending on your symptoms and circumstances, treatment may include psychotherapy, light therapy, medication, or a combination of approaches.
You don't have to wait until you're struggling to get out of bed, maintain relationships, or manage your responsibilities before deciding that additional support might be helpful.
This Season Doesn't Have to Look Like the Last
We can't control the seasons, the weather, or how much daylight we have. And we can't always prevent changes in our mental health.
But we can become more aware of our patterns, recognize when something isn't working, and explore what might help us respond differently.
Maybe last winter you spent most of your time isolated. Maybe you stopped doing the things you enjoyed or found yourself waiting for spring to feel like yourself again.
What might it look like to approach this year with a little more intention?
That might mean finding opportunities to connect with others, making room for movement, or seeking professional support. And you don't necessarily have to leave home to do those things.
At A.M.L. Counseling & Wellness, we offer virtual individual counseling, trauma-informed movement through Yoga at AML, and opportunities for connection through The Company You Keep and other groups and workshops. These are different ways to prioritize your mental health and well-being, depending on what you need this season.
You can explore our services and upcoming opportunities to see what might work for you.
As we move into the colder months, consider what you've learned from previous years and what you might want to approach differently this time. You may not be able to change how the season affects you, but you can be more intentional about how you prepare for it and the support you have in place.
Making life work for you, in practice.
