As Autumn turns Winter and Winter turns Spring, many people may find themselves experiencing a complex interplay of emotions with the changing seasons. Some people are highly sensitive to changes in the environment that occur over time. For some, the transition of Autumn to Winter may be marked by a period of profound introspection and melancholy. Those with Seasonal Affective Disorder (SAD) experience severe mood shifts as sunlight levels vary with the passing of seasons (Munir & Abbas, 2023). Whether you have been clinically diagnosed with SAD or experience heightened sensitivity to seasonal changes, this blog post will explore the reasons for seasonal sensitivity and how you can mitigate negative effects to live your best life in every season.
- The Science Behind Seasonal Sensitivity
- Seasons, Mood, & Well-being
- Evidence-Based Practice: Lifestyle Modifications
- Embracing Transitions: Resilience
- Conclusion
- References
The Science Behind Seasonal Sensitivity
An often overlooked factor in neurobiology is the effect of different seasons and seasons changing on brain health and mood. Zhang et al. (2023) describe genetic analyses that show the seasonal modulation of biological pathways and processes associated with RNA metabolism, mitochondrial translation, immune function, and centrosome separation. These research findings highlight the intricate interplay between environmental cues, genetic expression, and neurobiological responses. Giménez-Palomo et al. (2021) mention several studies that show a correlation between mitochondrial dysfunction and mood changes. This suggests one potential mechanism through which seasonal variations may affect mood. Additionally, another key area of interest is the modulation of RNA metabolism, which could impact the synthesis of proteins responsible for brain function and mood regulation. Overall, the relationship between the seasons and mood involves intricate genetic and neurobiological mechanisms. Understanding these processes can provide insights into the seasonal modulation of brain health and inform strategies for managing moods influenced by seasonal changes.
Seasons, Mood, & Well-being
Our biological clocks, governed by circadian rhythms, play a critical role in regulating sleep-wake cycles, hormone secretion, and other physiological processes. Seasonal changes, particularly changes in daylight duration, can disrupt these rhythms, leading the disturbances in mood and sleep patterns. Reduced exposure to natural light during the winter months can disrupt the body’s internal clock, contributing to mood changes. I personally feel my best when get enough light exposure (with sunscreen) each day. The decreased hours of daylight in wintertime tend to naturally bring down my mood, which I am sure many others also experience.
The effects of seasons on mood and well-being extend beyond just light exposure, encompassing a variety of factors influencing our emotional and psychological states throughout the year. Seasonal transitions bring shifts in weather patterns, temperature, and outdoor activities, all of which can impact mood. For example, the longer days and warmer weather of spring and summer often lead to increased opportunities for outdoor activities, socializing, and exposure to nature, which are all associated with improved mood and overall happiness. Conversely, the shorter days and colder temperatures of fall and winter may limit outdoor activities and social interactions, potentially leading to feelings of isolation, lethargy, and seasonal affective symptoms.
Your lifestyle factors like diet, exercise, and sleep may be impacted by seasonal changes as well. The abundance of fresh fruits and vegetables during the summer months encourages healthier eating habits and supports overall well-being. The holiday season in winter may instead be associated with indulgent eating, disrupted sleep schedules, and increased stress, all of which can negatively impact mood and energy levels.
Evidence-Based Practice: Lifestyle Modifications
What does evidence-based practice say we should do to manage seasonal sensitivity?
Lifestyle modifications including regular exercise, healthy sleep habits, stress management techniques, and adequate vitamin intake (check your Vitamin D levels!!) can play a significant role in mitigating the effects of seasonal sensitivity on mood and well-being. Engaging in outdoor activities, even during colder months, can also increase exposure to natural light and promote feelings of vitality and connection with nature. Maintaining a regular sleep schedule is critical to regulating your circadian rhythms and promoting optimal sleep quality. Aim to go to bed and wake up at the same time each day, even on weekends, to establish a healthy sleep routine. Create a bedtime ritual to signal your body that it is time to wind down, such as breathing techniques, mindfulness, relaxation, reading a book, or even just taking a warm shower at a specific time. Sleep has many functions within the body and experts maintain that quality of sleep influences attention, cognition, and mood (Worley, 2018).
The importance of hydration is often overlooked as well, even though it is very simple to achieve. Stay hydrated by drinking the recommended amount of water/fluids each day, as dehydration further exacerbates feelings of fatigue and depressed mood. Ensure you are incorporating mindfulness practices into your routine daily to promote emotional resilience. Deep breathing, meditation, yoga, and progressive muscle relaxation can help improve mood and enhance overall well-being. Stay connected with friends, family, and community members, even when physical distancing is necessary. Social support has a significant role in buffering against stress and promoting emotional well-being. Schedule regular phone calls, Facetime, or outdoor activities with loved ones into your routine to maintain those social connections and bond with your support system.
Embracing Transitions: Resilience
Seasonal transitions are inevitable, marking shifts in weather, daylight, and our routines. While these changes can sometimes be challenging, cultivating resilience can empower individuals to navigate these transitions with adaptability. Cultivate inner strength and resilience by nurturing a sense of self-awareness, self-compassion, and self-efficacy. Reflect on past experiences of overcoming challenges and draw upon your inner resources to navigate seasonal transitions with resilience. Embrace seasonal transitions as opportunities for self reflection and personal growth. Consider setting intentions or goals for the season ahead, whether it’s exploring new hobbies, deepening relationships, or pursuing creative endeavors. Finding meaning and purpose helps provide a sense of direction and motivation during times of change.
Stay connected to nature. Stay connected to nature throughout seasonal transitions by spending time outdoors every day if possible, engaging in seasonal activities, and observing the natural world around you. Nature has a remarkable ability to soothe the soul, inspire awe, and foster resilience in the face of adversity. Refer to the grounding technique discussed in my Energetic Path to Healing blog post.
Recognize that change is a natural part of life and an opportunity for growth and renewal. Shift any negative mindset that says otherwise. Embrace the beauty of impermanence. Just as the seasons cycle through periods of growth, abundance, decline, and renewal, our lives also follow a similar pattern of change and transformation. By embracing the beauty of impermanence, we can cultivate a deeper appreciation for the fleeting moments of each season and the unique gifts they bring. Resistance to change often stems from a fear of the unknown or a desire to hold onto what is familiar and comfortable. I have learned that it is essential to let go of the importance of comfort to embrace the richness of each moment. By letting go of resistance and surrendering to the natural flow of life, we can open ourselves up to new possibilities and experiences. By shifting your mindset to one of openness, acceptance, and gratitude, we can embrace the changing of seasons as an opportunity for growth, renewal, and transformation. Just as the earth cycles through its seasons, so too do our lives, offering endless opportunities for growth, learning, and evolution along the way.
Conclusion
To manage your sensitivity to yearly transitions, incorporate a holistic approach, including lifestyle modifications, resilience-building techniques, and embracing the life’s natural transitions. As always, do your own research and consult a licensed healthcare provider and/or licensed therapist if you feel the symptoms you experience affect the quality of your life. Connect with others who want to see you succeed. By prioritizing regular exercise, healthy sleep habits, stress management, and adequate vitamin intake, individuals can mitigate the impact of seasonal changes on their mood and well-being. Additionally, staying connected with social support networks, engaging in mindfulness, and practicing outdoor activities further promote emotional resilience and vitality throughout the year. Incorporating these practices into daily life, we can optimize our emotional and psychological well-being, fostering a deeper connection with ourselves, others, and the world around us. Thank you for reading!
References
Giménez‐Palomo, A., Dodd, S., Anmella, G., Carvalho, A. F., Scaini, G., Quevedo, J., Pacchiarotti, I., Vieta, E., & Berk, M. (2021). The role of mitochondria in mood disorders: From physiology to pathophysiology and to treatment. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.546801
Munir, S & Abbas, M. Seasonal Depressive Disorder. In StatPearls. Statpearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK568745/ on February 24, 2024
Worley, S. (2018). The extraordinary Importance of sleep: The detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. PubMed, 43(12), 758–763. https://pubmed.ncbi.nlm.nih.gov/30559589
Zhang, R., Shokri‐Kojori, E., & Volkow, N. D. (2023). Seasonal effect—an overlooked factor in neuroimaging research. Translational Psychiatry, 13(1). https://doi.org/10.1038/s41398-023-02530-2
Nurse Olivia 
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