How to Care for your Mental Health as the Seasons Shift

 Living in Los Angeles, even with its desirable year-round weather, presents mood challenges as the seasons turn. I know fall has arrived and we are heading towards winter when there is a subtle yet palpable shift in the weather: the sun begins to set earlier; a cold, crisp quality permeates the air; I start reaching for the jackets that have been at the back of my closet; I am exponentially more drawn to turning on my furnace instead of the AC unit as each day passes. I also experience an indistinct shift in my moods as the days get shorter and the nights grow longer.

 The shifting of seasons is inevitable and uncontrollable; however, there are many tools and habits to prepare ourselves to adjust to colder days and longer nights.

When I studied abroad in London for a semester one fall, I became acutely aware of how my mental health and physical energy change in the absence of sunlight, warm temperatures, and motivation to go outside and brave the cold. Granted, being an Angeleno that moved to a country where the autumn and winter seasons bear months of gray, sunless skies was bound to shock my system. I like to call this time “my hibernation time,” emphasizing it as a time for rest and recovery, contrasting with the experience of depletion and fatigue. Even so, I have raised my awareness around Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes, and how winters impact me. SAD typically occurs in the winter months, when there is less sunlight,Symptoms include fatigue, depressed mood, and social isolation.

Here are 5 helpful tools to maintain overall well-being during the months we are most vulnerable to the effects of SAD:

 1. Preventative Measures

Preventative measures go a long way in helping to bolster mental and physiological well-being. Some preventative measures can come in the form of ensuring you have all the physical necessities to keep you comfortable (warm jackets, heated blankets, a working heater). In contrast, others may come in the form of habits to solidify. This can include getting into a routine of exercising (even just moving your body for 30 minutes a day) before the mental barrier of leaving the house intensifies.

 2. Light Therapy

Light boxes have the potential to combat fatigue during the winter months, as they mimic sunlight that becomes scarce during these times. Our brains produce a hormone at night called melatonin which causes us to feel sleepy. Direct contact with sunlight in the morning halts melatonin production, allowing us to feel more awake and transition into the day. By mimicking sunlight, light boxes trigger our brains to reduce melatonin production in the morning and additionally increase serotonin production (a chemical that our brain produces to stabilize our mood). 

 3. Social Support

As the potential to sink deeply into our hibernation caves increases, it is important to maintain social connections. Making time to see and connect with our loved ones (even over FaceTime!) can boost the serotonin that may be in short supply and boost oxytocin, which helps us feel loved, safe, and secure.

4. Mindset

Cultivating a resilient mindset can help balance out your mental health during the winter and keep you regulated. One effective perspective to take on is to remind yourself that this time is temporary. When we are feeling low or depressed, we tend to feel like it will last forever. Remind yourself of the temporariness of this time and look back on past years where you have survived the winters and gotten to the other side. 

 Boosting excitement is another powerful way to shift your mindset. Get excited to count down to the winter solstice! Get excited about the different foods you get to eat during this time (hot soups, teas, etc.). Get excited about all the things you can do during downtime (watch certain movies, pick up hobbies, etc.). 

 5. Gratitude

Lastly, practicing gratitude can help to boost mental health during these *literal* dark times. You can even practice gratitude that is solely focused on winter. For example: “I feel so grateful that I get to cuddle up in the warm blanket,” or “I am grateful for the ability to slow down and recharge my body during this time.”

These tools are valuable in preparing for the winter months, as a preemptive bolstering of mental health proves advantageous. Although we don’t have control over seasonal changes, we do have the power to prepare and protect ourselves! In addition to all the tools listed above, seeing a therapist is an immensely helpful tool for maintaining your sense of well-being. Reach out to our client care coordinator this season and schedule a free consultation to be matched with one of our helpful and supportive therapists.

With Gratitude,

Atalie Abramovici, AMFT

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