Seasonal SADness: Exploring How Seasons and Weather Can Affect Moods

Seasonal affective disorder (SAD) is more common than you might think, especially in areas far away from the equator. Read on as we explain what SAD is, how the weather and seasons impact your moods, and what you can do about it.

Have you ever noticed your mood dipping when the skies turn gray or your energy fading during the colder months? You’re not alone.

Changes in weather and daylight can have a profound impact on your mental health and influence everything from your sleep patterns to energy levels. For some, this shift is mild. For others, it develops into a condition known as seasonal affective disorder (SAD).

According to a 2024 article published in StatPearls, seasonal depression is a form of major depression that follows a seasonal pattern, typically worsening as daylight decreases.

Unfortunately, if you’ve experienced SAD once, you’re more likely to face it again. According to the same StatPearls article, SAD often follows a recurring pattern. Your symptoms may improve on bright, sunny days but return during darker months. In fact, recurrence rates from one winter to the next range from 50% to 70%.

This begs the question: How do the seasons impact your mood, and what can you do about it?

That’s what our team at Body & Mind Consulting, led by psychologists Dr. Lisa Webb and Dr. Ken Robins and counselors Richard Bagley and Margaret Anne Anderson, are here to answer. Read on as we explain how seasons and weather can affect your mood and how therapy can help combat seasonal SADness.

How the seasons impact your mood

Each season brings its own beauty. But each season also brings its own set of weather and challenges to your mood.

Fall and winter

Shorter days and less sunlight can reduce serotonin and disrupt your circadian rhythm. According to the National Institute of Mental Health (NIMH), sunlight helps your serotonin molecules function properly, and without adequate sunlight, your serotonin levels don’t function quite right. This, in turn, can lead to sadness, fatigue, or lack of focus.

Colder weather and decreased sunlight hours don’t just impact your mental health. It can affect your energy and even the types of food that you crave. Many people notice increased cravings for carbs, more sleep, and lower motivation.

Spring and summer

While longer, sunnier days lift many moods, the heat and humidity can trigger irritability, anxiety, or restlessness in some individuals.

Interestingly, while winter is linked to depression, springtime often brings a spike in manic or hypomanic episodes, especially in people with bipolar disorder. Again, this happens when increased daylight and changing circadian rhythms can trigger shifts in mood.

Stormy weather and gray skies

Low light levels and constant rain can cause a drop in mood-regulating hormones, which makes you feel sluggish or down.

Even barometric pressure changes can contribute to headaches and fatigue, which can further add to your emotional strain.

Recognizing the symptoms of SAD

Seasonal mood changes can sneak up slowly. You may experience:

Persistent sadness or loss of interest in activities
Changes in appetite or sleep
Low energy or difficulty concentrating
Heightened anxiety or irritability
Feeling “off” only during certain months of the year

If these symptoms come and go with the seasons, it’s worth paying attention. They may signal more than just a temporary case of the blues.

Coping strategies to brighten your mood

While you can’t control the weather, you can take steps to protect your mental health:

Seek natural light

Sunlight naturally lifts your mood because it can help:

Increase your serotonin, a brain chemical that supports happiness and emotional balance
Help regulate your body’s internal clock
Improve your sleep quality
Stimulate vitamin D production

To get as much sunlight as you can during the darker months, plan to spend time outdoors during daylight hours each day. Even a few minutes in the morning can help! You can also open your curtains wide.

Stay active

Gentle exercise, even indoors, helps boost endorphins and energy levels. If the weather allows, go for a walk outside with some sunlight and exercise at the same time.

Maintain structure

Keep a regular sleep and meal schedule to stabilize your body’s rhythm. Ideally, aim for seven to nine hours of sleep each night.

Consider light therapy

For winter SAD, light boxes that mimic natural sunlight can help regulate mood. The standard protocol for bright light therapy uses light with an intensity of 10,000 lux for 30 minutes daily,

Stay connected

Isolation worsens SAD symptoms, so make plans with friends or family even when you’d rather stay in.

When to reach out for help

If seasonal changes are taking a toll on your mental health, you don’t have to tough it out alone. Professional support can make all the difference. Therapy can help you identify patterns, develop personalized coping strategies, and learn how to manage mood changes year-round.

At Body & Mind Consulting, we help you navigate the seasons with practical tools for a brighter outlook, no matter what the weather brings.

Contact our office in Murfreesboro, Tennessee, to schedule an appointment. You can also reach us by phone at 615-310-1491.