Easy Ways to Boost Your Mental Health as Seasons Change
Written by Cora Gold
There's much to look forward to as fall arrives. From hayrides to apple-picking, it seems like there's endless fun to be had.
However, some people feel a sense of dread with the shorter, colder days and impending winter — so much that they might find themselves slipping into a depression.
If you've noticed a decline in your mood as the season changes, rest assured you're in good company. Here’s how to understand your feelings amid weather transitions and learn easy ways to boost your mental health and cope.
What Is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) occurs when changing seasons trigger a period of depression, often rearing its ugly head around the start of fall or early winter. Some people might be familiar with the milder "winter blues" version of SAD — typically felt when the days are darker and you're stuck indoors.
Approximately 5% of American adults experience SAD between 18 and 30. It often affects more women than men, but those previously diagnosed with depression and bipolar disorder are most susceptible.
Symptoms of SAD usually last four to five months out of the year and include
Feeling depressed almost all the time every day
Loss of interest in activities and social interaction
Sudden weight gain or loss
Fatigue and irregular sleep patterns
Difficulty focusing
Feeling a sense of hopelessness
Suicide ideations in severe cases
SAD can also occur during the transition to spring and summer. People who experience SAD amid warmer seasons might have similar symptoms, including irritability and increasing anxiety.
6 Ways to Boost Your Mood This Season
Fortunately, you can cope with the onset of SAD and protect your mental health. Consider these six recommendations for boosting your mood as the seasons change.
1. Try a Light Box or Dawn Simulator
Investing in a light box or dawn simulator might be a good idea if you suffer from SAD.
Light therapy boxes imitate outdoor light, producing a chemical reaction in the brain that enhances your mood and eases depressive symptoms, such as fatigue or oversleeping.
Most medical professionals recommend purchasing a light box that delivers 10,000 lux of light exposure and very little UV light. Hold it about 2 feet from your face for about 20-30 minutes for the best results.
Additionally, use a dawn simulator rather than a loud, abrupt alarm to wake you up in the morning. It mimics natural sunrises and sunsets to help improve your circadian rhythm.
2. Get Moving
Clinical studies have long shown that exercise can boost your mental health. For instance, moderate physical activity helps people recover faster and more efficiently from negative moods.
Another study found that people who replaced sitting with 15 minutes of running decreased the likelihood of depression by 26%.
The changing seasons might bring colder weather, but you can still enjoy outdoor movement by bundling up appropriately.
3. Redecorate
There is evidence to support the notion that color can affect your mood. In fact, many interior designers and home design enthusiasts turn to color psychology to match their style preferences to their personalities and emotions.
For example, blue represents stability and calmness — a perfect color for anxious people struggling to get through the fall and winter. Likewise, there's an indication that yellow encourages happier feelings.
You might want to include pops of color into your home to help ease feelings of depression throughout the coming seasons. Consider blue and green accents to infuse coziness into a small room or create more contrast against living room neutrals.
4. Embrace Coziness
Sometimes, the best remedy to seasonal blues is embracing coziness. Despite long, cloudy, cold and snowy winters, Denmark has ranked high in Gallup's yearly World Happiness Report. In 2022, the country took the second slot for individual assessment of optimal health and well-being.
That's not to say Denmark's citizens don't feel the pangs of seasonal mental health decline, but it does indicate they've found a way to cope.
The Danish concept of hygge — pronounced "hoo-ga" — has made its way across the globe, changing how populations respond to challenging situations and transitions. It seems everyone wants a piece of Denmark's happiness.
How does one make hygge a part of seasonal living? Becoming consciously cozy with your feelings fosters a deeper appreciation for the moment. Ultimately, creating a hygge environment — lighting candles, occasionally indulging in your favorite sweet treat, wrapping yourself up near a warm fire and reading your favorite book — helps make the change from summer to fall something to look forward to.
5. Socialize
More often than not, people who experience SAD tend to isolate themselves from others. However, research shows that social interactions positively affect your mental health. Even socializing slightly more than usual can prevent depressive states and feelings of loneliness.
When aiming to boost your mood as the season changes, try not to hibernate from those who care about you.
Continue to make plans with your friends and family. Although you might not want to attend every holiday party you're invited to, consider organizing a lunch date with someone at a new restaurant or scheduling a spa day with your mom.
6. Speak to a Therapist
If your mental health decline is too much to cope with alone, consider seeking the help of a professional
Speaking to a therapist allows you to vent about things that are bothering you and your emotional state in a safe, nonjudgmental zone.
Therapists also have several resources and expertise to help guide you through the change in seasons so your quality of life isn't negatively affected.
Find Ways to Cope as the Seasons Change
You could experience negative emotions regardless of the season — however, finding ways to cope with the transition to fall and winter will help you get on with your life. Always look for ways to protect your mental health and boost your mood for greater happiness.