🌦 Feeling Flat as the Seasons Shift? Here’s Why — And What to Do About It
Have you noticed a shift in your mood, energy, or motivation as it’s got colder?
Maybe it feels harder to get out of bed, or the things that usually bring you joy just… don’t. You might feel emotionally heavy, disconnected, or unusually tired — even though you're "doing all the right things." For many women, these changes can feel confusing, frustrating, and even a little isolating.
But here's the truth: You're not imagining it. Seasonal low mood — often referred to as Seasonal Affective Disorder (SAD) or more subtly, seasonal blues — is a real, physiological phenomenon. And understanding why it happens can be the first step toward healing it with compassion and empowerment.
🌍 Why Does the Season Affect Your Mood?
Our bodies are finely tuned ecosystems, deeply connected to light, temperature, and rhythm. As the days get shorter and the natural light fades, our biology shifts. This is especially true for those living in regions with marked seasonal changes — but even subtler transitions can impact your inner world.
Modern neuroscience has revealed that light exposure plays a crucial role in regulating neurotransmitters like serotonin (mood stabiliser) and melatonin (sleep hormone). When natural sunlight decreases, especially in the morning, these chemical messengers can become imbalanced — leading to symptoms like:
Persistent fatigue, even with enough sleep
Mood swings or increased sadness
Difficulty concentrating or staying motivated
Cravings for sugar or simple carbohydrates
A sense of emotional withdrawal or overwhelm
You might feel like you're “losing your spark,” and for women — particularly those navigating stress, hormonal shifts, or perimenopause — this change can be amplified.
🧠What’s Happening in the Brain?
Your circadian rhythm, the body’s internal clock, is primarily set by light. It governs not just your sleep-wake cycle, but your hormonal flow, immune function, metabolism, and mental clarity. When this rhythm is disrupted — as it often is during seasonal transitions — your brain shifts into a kind of energy-conserving state.
Research shows that reduced daylight causes a dip in serotonin activity in the brain’s prefrontal cortex (responsible for emotional regulation and executive function). At the same time, melatonin production increases, making you feel sleepy or lethargic during the day.
This cocktail of changes doesn't just make you tired — it affects your motivation, joy, and ability to regulate stress.
And it’s not “just in your head.” It’s in your nervous system. In your cells. In your biology.
🌿 Strategies to Feel Better (Naturally)
Here are powerful, science-supported strategies to lift your energy, boost your mood, and reconnect with yourself during seasonal lows:
1. Get Morning Light — Every Day
Aim for 10–20 minutes of natural sunlight within an hour of waking. It’s like a reset button for your brain. Even on cloudy days, outdoor light is more powerful than indoor bulbs.
👉 Can’t get outside? Consider a light therapy lamp (10,000 lux), used for 20–30 minutes in the morning.
2. Move Gently, but Consistently
Movement stimulates endorphins and dopamine, which improve motivation and pleasure. But in low-energy seasons, opt for nourishing movement like:
Stretching in bed
Somatic shaking
Walking in nature
Gentle yoga or dance
This isn’t about pushing — it’s about reconnecting.
3. Eat to Nourish, Not Numb
Cravings for carbs and comfort food are common. It’s your body asking for energy and warmth. Support it with whole foods that stabilise blood sugar (think: root vegetables, oats, warming soups, and proteins).
Also, omega-3 fatty acids (from flax, chia, walnuts, or fish oil) have been shown to improve mood and reduce symptoms of depression.
Take time to enjoy a hot cup of tea or coffee… wrap your hands around the cup and close your eyes between sips. Lean into that cozy, winter energy.
4. Regulate Your Nervous System Daily
Seasonal transitions can stir up deep somatic responses. Use nervous system regulation tools to stay anchored:
Vagus nerve practices like humming to your favourite song
Grounding breathwork (exhale longer than you inhale)
Co-regulation: gentle touch, cuddling a pet, or talking to a trusted person
Even 5 minutes a day can shift your inner landscape.
5. Honour the Season
Instead of fighting the change, soften into it. Autumn and winter (or the rainy season) invite slowness, reflection, and rest — qualities often denied in our productivity-driven culture.
Ask yourself:
What can I let go of?
What does my body truly need?
How can I create warmth and comfort — emotionally and physically?
6. Add More Joy — On Purpose
Don’t wait for the energy to return — create small joy rituals now:
Music that uplifts
A cosy reading nook
A warm herbal tea ritual
Run a bath and read your book
Cozy up on the couch with the kids or your partner
Joy is medicine. Especially when the light dims.
💖 You’re Allowed to Feel This Way
Seasonal low mood doesn’t make you broken or weak. It makes you human, cyclical, and sensitive to the natural rhythms of life — just like the earth you live on.
With a little awareness, some simple tools, and deep self-compassion, you can move through the darker seasons feeling grounded, nurtured, and whole.
🌼 Want Support With This?
If you're feeling stuck in a low season and want personalised guidance, somatic tools, or just a warm and supportive space to reconnect with yourself — I’m here for you.
You don’t have to navigate this alone.