Why am I more sad in the Fall and Winter?
Many of us feel a change in our energy levels and mood during the fall and winter months. While this can be uncomfortable or even upsetting if we’re used to feeling a different way throughout the rest of the year, as a Licensed Marriage and Family Therapist in Kansas City, I’m here to tell you that this is completely normal.
As human beings, we are as much a part of the natural world as animals, plants, and the landscape around us. During the autumn, the leaves begin to fall, the weather gets cooler, the sun is out less, and animals begin to prepare nesting places to hibernate during the winter months. Why do so many of us feel exempt from this natural transition in the world?
I believe that going into fall, many of us should also prepare to slow down the fast-paced lifestyles we developed during the spring and summer and begin to prepare and nest for winter. Between daylight savings time and the sun being out less often, many of us experience a change in our circadian rhythms, which may affect our sleep and our energy levels. Rather than being taken by surprise by this each year, I believe it serves us better to anticipate this shift in energy. Personally, I do not even view it as a problem. The world around us is slowing down after the busyness and liveliness of summertime - why shouldn’t we?
Fall is a time to prepare ourselves for the colder months of winter. Winter is often a time when we stay at home more, are outside less, and generally hibernate more like animals do. And maybe that’s ok! I had a client refer to wintertime as her “cozy girl winter.” Together, we created a winter plan to accommodate the lower energy levels and change in mood by reframing it as an opportunity to rest, relax, recharge, and be generally more cozy during these colder months. I believe this mentality is a way to embrace the natural bodily changes that occur during the colder seasons.
If we really think about it, life is just so busy! Between work, friends, family, home projects, going out, and hobby obligations, many of us spend much of the year with busy and packed schedules. There can also be stress involved with that! The American socio-cultural society rewards productivity, and “grind culture” has been a thing for a while.
I’m starting to see a backlash to that.
I’m starting to see more people and businesses online and valuing self-care as a priority. Your worth is not defined by your productivity. You deserve rest. So do I. We all do. Why not take the fall and winter months, with our lower energy levels, and use them constructively to recharge our batteries so that we can get the rest we inherently deserve?
Now, I don’t want to minimize the fact that our lives keep going during the fall and winter months. We all still have to work, and work can get busy and stressful. These are the months of many holidays, which can entail family obligations and travel. We want to have energy for work and the holidays, too, right?
Below I’ll give some tips on how to manage energy levels during the fall and winter months so that we can both relax and also get the important shit done too. If you keep reading on, I’ll also describe and detail how the fall and winter months can have an impact on our mood, making us more prone to symptoms of depression or even Seasonal Affective Disorder (SAD). I will also describe these energy and mood symptoms, and some helpful and actionable ways to cope with these sad feelings during the fall and winter months.
Understanding Lower Energy Levels in Fall and Winter:
There are several reasons why we have this experience of lower energy levels in the fall and winter. Here are some evidence-based reasons why that is the case.
Reduced Sunlight Exposure: During the fall and winter, days become shorter, and sunlight exposure decreases. Sunlight is crucial for regulating the body’s internal clock (circadian rhythm) and promoting the production of serotonin, a neurotransmitter that contributes to mood regulation and energy levels.
Disruption of Circadian Rhythm: The decrease in sunlight disrupts the circadian rhythm, leading to changes in sleep-wake cycles. This disruption can contribute to feelings of fatigue and sluggishness.
Vitamin D Deficiency: Limited sunlight exposure in fall and winter can result in lower vitamin D levels. Vitamin D plays a role in various bodily functions, including energy regulation and immunity. Deficiency may contribute to fatigue and a sense of lethargy.
Weather-Related Factors: Cold and gloomy weather may discourage outdoor activities and exercise, reducing overall physical activity levels. Regular exercise is a natural energy booster.
Coping Strategies for Lower Energy Levels:
Maximize Sunlight Exposure: Spend as much time outdoors during daylight hours as the weather allows. This is especially important in the morning, or as soon as you wake up. Open your curtains and blinds! Try to get natural sunlight as soon as possible in the morning, even if you have to be indoors. If you work from home, consider moving your desk near a window.
Maintain a Consistent Sleep Schedule: Stick to a regular sleep routine to support a stable circadian rhythm. Create a sleep-friendly environment by keeping your bedroom dark and cool. I strongly recommend not looking at electronic devices at least one hour before the time you choose to go to bed. Yes, that includes television and your phone! I always recommend that my clients plug in their phones away from their beds so that they aren’t tempted to doom-scroll or get on social media before they try to fall asleep. The artificial light can trick your brain into thinking it is daytime. Remember - darkness is key. Unplug from your phone, and use that time before bed to relax, read, write, or just chill after a long day.
Stay Physically Active: Engage in regular exercise, even if it’s indoor activities like yoga or home workouts. Exercise promotes the release of endorphins, which can boost mood and energy.
Healthy Nutrition: Try to consume a well-balanced diet rich in nutrients. Yes, that includes vegetables! Stay hydrated as well, as dehydration can contribute to feelings of fatigue.
Understanding Seasonal Affective Disorder (SAD):
Earlier, I wrote about how normal it is to feel lower energy or a change in mood during the fall and winter months, but I want to acknowledge that these changes affect us all differently. Some people are way more impacted than others. Seasonal Affective Disorder (SAD) is a type of depression that occurs seasonally in the fall and winter months. If you feel the following symptoms regularly and consistently in the fall and winter months, you may want to speak with a mental health professional and your doctor about whether you may be experiencing the following symptoms of SAD:
Persistent low mood
Lack of interest in activities you usually enjoy
Changes in sleep patterns
Changes in appetite or weight
Fatigue and low energy
Coping Strategies for Seasonal Affective Disorder (SAD):
Light Therapy (Phototherapy): Exposure to a bright light that mimics natural sunlight has been shown to be effective in treating SAD. Light boxes can be easily found online. Light therapy is often used daily in the morning for around 20-30 minutes.
Psychotherapy (Counseling): Cognitive-Behavioral Therapy (CBT) can be effective in addressing negative thought patterns and behaviors associated with SAD. Talk therapy can also benefit you by giving you an outlet to process how you’re feeling, and potentially provide individualized coping strategies for managing symptoms of SAD that work with your lifestyle.
Medication: Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), may be prescribed for individuals with severe symptoms.
Regular Exercise: Physical activity has been shown to be effective in alleviating symptoms of depression, including SAD.
Maintain Social Connections: Stay connected with friends and family to prevent social isolation, which can worsen symptoms.
Mindfulness and Relaxation Techniques: Practices such as meditation, yoga, and deep breathing can help manage stress, soothe the nervous system, and improve mood.
Self-Care: Taking extra good care of yourself is so important during the fall and winter months. Self-care looks different for everyone. Consider what activities or things tend to relax you or bring you joy.
Consult a Healthcare Professional: If symptoms are severe or persist, it’s crucial to seek professional help for a comprehensive assessment and to develop an appropriate treatment plan.
If you’d like to discuss this topic more, or if you’re currently experiencing the effects of lower energy, low mood, or SAD, feel free to schedule an appointment with me today! Just click the button below, and we can explore how therapy may benefit you during these fall and winter months. You deserve a safe, non-judgmental space to share your story, and I can’t wait to listen.
