Navigating the changing seasons

As we move from Summer into Autumn, we might enjoy seeing the earthy colours of the changing leaves, or look forward to our favourite hot drink and cosy scarf. For many, though, a new season can bring challenges to their mental health. 

Many clients report finding the transition from Summer to Autumn to be the one they find most difficult, with many frequently reporting experiencing low mood, little motivation and a loss of interest in activities they usually enjoy.

Counselling allows you to work together to understand what is behind these shifts in mood and motivation, as well as exploring strategies to help navigate the changing season more easily. If left unaddressed, these difficult feelings and associated low mood can affect our whole outlook on life, so it is important to tackle them head-on.

What makes the seasonal change difficult?

The shift from sunny days to cool and rainy weather may impact our mental health in a number of ways. While warmer days may make it easier to spend time outside or socialise, cold or wet weather may make this harder. For some, this can mean less time spent doing things we enjoy as well as potential social isolation.

The shortening days can compound the effect of the weather and make us feel as though there is simply less time to do things. If we stop engaging with friends, hobbies and self-care activities, it is understandable how this could harm our mental health. 

For some, as the year draws to a close, it can be a moment of reflection on the year that has passed. Maybe you didn’t achieve everything you wanted to achieve this year? Maybe you are not where you imagined you would be at this point in the year? These thoughts can be difficult to sit with and can have a negative effect on your mood.

How do I know if I have seasonal affective disorder?

Though many may experience difficulty as the seasons change, Seasonal Affective Disorder (SAD) affects up to 2 million people in the UK each year. People with Seasonal Affective Disorder may experience varying levels of severity of the following symptoms:

• low mood
• loss of interest in usual activities
• feelings of despair and worthlessness
• feeling stressed, irritable or anxious
• becoming less sociable than usual

What can I do to make the seasonal change easier?

We now have a good understanding of the importance of natural daylight – it helps us to regulate our mood, our energy and of course, our circadian rhythm.

Although the weather is changing, it is still important to get as much natural light as your schedule allows – perhaps there are some small changes, like walking to work or school, that would allow you to maximise your exposure? If getting outside is difficult for you, you may wish to consider researching natural light lamps to see if one may be beneficial for you.

In addition to maximising your exposure to natural daylight, try looking out for other opportunities to find enjoyment as the season changes. Perhaps there is an activity or hobby that you’ve been wanting to try – now is a great time to start. Starting something new can give you a positive boost to your mental health as well as the potential to connect with others, perhaps through a class or interest group.

Other tools that can help regulate your mood (at any time of year) include mindfulness and journaling.

Mindfulness practice allows us to pause and connect with our mind and body, bringing a sense of restorative calm. If you are not familiar with mindfulness, there are many free resources on YouTube as well as audiobooks and apps to get you started – alternatively, this is something you can explore in therapy with a counsellor to guide you through.

Journaling is another easy and accessible way to help regulate your emotions. Simply writing things down can help to unburden your mind and organise your thoughts. It can also be a helpful way to track your mood and notice triggers for changes in your mental health, for example, when the seasons change.

Time for change?

If you are affected by the seasons and would like to make some positive changes, please consider reaching out for help. Therapy can provide a safe and nurturing space to explore your feelings and help you towards your goals. Together with your counsellor, you will have the opportunity to explore recurring seasonal patterns, build resilience and tackle low mood. Engaging in regular sessions through the season can help you to feel 'on track', allowing you to make the most of this time of year.