Blog #42
How Weather Affects Your Mental Health And Why Taking Charge Early Makes a Difference
Have you ever noticed how the colder, darker months seem to weigh on your mood more than the rest of the year? Maybe you feel more tired, less motivated, or just “off” when fall and winter arrive. You’re definitely not alone. For many people, these changes in weather don’t just bring the “winter blues”. They can trigger something called seasonal affective disorder (SAD).
As someone who has worked closely with first responders, healthcare providers, and others carrying heavy emotional loads, I understand how these shifts can quietly wear down your resilience. But here’s the thing: you don’t have to wait until symptoms become overwhelming. Being proactive and preventative about your mental health can make a huge difference.
What Is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a form of depression that comes and goes with the seasons, usually appearing in the fall and winter when daylight decreases. It affects about 5% of adults in North America, with even more experiencing milder seasonal mood changes (American Psychiatric Association, 2013; Magnusson, 2000).
Common signs include:
Persistent low mood or sadness
Loss of interest in activities you usually enjoy
Fatigue or low energy
Changes in appetite or sleep
Difficulty concentrating or feeling mentally “foggy”
If this sounds familiar, you’re not alone—and help is available.
Why Does Weather Impact Our Mood?
Our bodies rely on natural light to regulate important brain chemicals and hormones. When the days get shorter, it disrupts your internal clock (circadian rhythm), which affects everything from your sleep to your energy to your mood.
Here’s what science shows:
Less sunlight means lower serotonin, a key mood stabilizer.
Darkness triggers more melatonin, making you feel sleepy or sluggish.
Reduced vitamin D production from less sun is linked to depression symptoms.
For those of us carrying trauma or high stress, like many first responders and healthcare providers, these changes can feel especially challenging.
Why Being Proactive About Your Mental Health Matters
Waiting for symptoms to get worse can lead to longer periods of feeling hopeless, stuck, or overwhelmed. When you take steps early to support your mental health, you:
Lighten the emotional load before it grows heavier
Build practical skills to manage stress and mood shifts
Strengthen your nervous system’s ability to stay balanced
Keep more energy and joy in your daily life
Prevention isn’t just about avoiding illness, but it’s about caring for your whole self with compassion and intention.
What Can You Do Now?
Here are some gentle, effective ways to protect your mental health as the seasons change:
Reach out for trauma-informed therapy: Working with a therapist who understands your unique experience can help you develop tools to manage seasonal mood shifts.
Consider light therapy: Using a lightbox mimics natural sunlight and has strong evidence supporting its benefit for SAD.
Stay physically active: Even gentle movement helps regulate mood chemicals and reduce stress.
Maintain a consistent routine: Regular sleep and wake times support your body’s natural rhythms.
Connect with supportive people: Social connection is a powerful buffer against seasonal loneliness and low mood.
Ready to Take Care of Your Mental Health Before the Seasons Shift?
If you’ve noticed the seasons affecting your mood before or want to get ahead of it this year, I’m here to support you. Together, we’ll create a personalized, compassionate plan to help you navigate the months ahead with greater ease and strength.
Booking a session now is an act of kindness toward yourself, a way to build resilience before the challenge arrives. Because thriving through seasonal changes isn’t just about getting through; it’s about showing up for yourself fully, with care and intention.
Don’t wait for the winter blues to take hold. Reach out today, and let’s work together to keep your mental health strong all year round.
