Seasonal Effects: Caring for Your Well-Being as the Seasons Change
As the seasons shift, so can our emotions and energy levels. The cooler weather, shorter days, and approaching holidays can bring excitement for some—and a sense of heaviness or fatigue for others. These changes are normal and often linked to our body’s natural response to reduced daylight and the busyness of the season.
Why the Season Affects Our Mood
One common reason for changes in mood during fall and winter is a decrease in sunlight exposure. Less sunlight can lower our vitamin D levels, which plays a role in energy, mood, and overall well-being. For some people, this can lead to symptoms of Seasonal Affective Disorder (SAD). Harvard Health+2Mayo Clinic+2
Supporting Your Vitamin D Levels
Fortunately, there are a few ways to help your body adjust to the reduced sunlight:
Get outside when possible: Even brief walks during daylight hours can boost your mood.
Consider a “happy light”: Light therapy lamps (often called “happy lights”) mimic natural sunlight and may help improve energy and mood. Mayo Clinic
Incorporate vitamin D–rich foods: Fatty fish like salmon, fortified dairy or plant milks, and eggs can help. News-Medical
Talk to your healthcare provider: They can check your vitamin D levels and discuss whether a supplement might help.
Be realistic: Some research shows positive results for vitamin D supplementation and mood, while others suggest the effect is small or inconsistent. For example, one meta-analysis found supplementation improved depression symptoms when vitamin D levels were above a certain threshold. – Remember overall there isn’t always just one “fix”.
Finding Joy in New Seasonal Activities
Winter doesn’t have to mean staying cooped up! Try adding activities you can look forward to each week:
Host a family board game night.
Try new recipes together—or let your kids pick a meal to plan and cook (yes, even if that means pizza + salad night or "build-your-own-taco" chaos—it still counts!).
Explore local indoor events like art workshops, indoor pools, or community centres.
If the weather cooperates, enjoy outdoor fun like ice skating, sledding, or brisk walks.
The goal is to create small moments that keep you connected and energized throughout the season.
Setting Healthy Boundaries During the Holidays
The holidays often bring full calendars and family expectations—which can be both joyful and draining. Remember—it’s okay to pace yourself. You might:
Choose a few gatherings that truly bring you joy and decline others.
Suggest alternative celebrations, like a “Christmas in July” gathering or smaller get-togethers.
Set clear boundaries with family to protect your mental and emotional energy.
Research shows setting healthy boundaries helps reduce stress, improves relationships, and supports mental wellness.
It’s not about doing everything—it’s about doing what’s healthy for you.
Remember
Seasonal changes are inevitable, but how you respond to them can make all the difference. By taking steps to care for your physical and emotional health, creating joyful moments, and setting healthy boundaries, you can move through this time of year feeling grounded, supported, and well.
