As the seasons shift, many of us notice changes in how we feel – whether it’s the joy of sunny summer days, the cosiness of autumn, or the heaviness that sometimes comes with long, dark winters. Seasonal changes have a significant impact on our mood and mental health, and for some people, these effects can be profound.

At Evolve Counselling & Therapy Centre in Leeds, we know how much the changing seasons can affect emotional well-being. Whether it’s a case of feeling a little ‘off’ or dealing with something more serious like Seasonal Affective Disorder (SAD), understanding these shifts is the first step to managing them.

Why Do the Seasons Affect Us?

The way we feel throughout the year is influenced by several factors, including light exposure, temperature, and even our activity levels. During winter, shorter days and longer nights mean less exposure to natural sunlight, which can disrupt your body’s internal clock and lower serotonin levels – a key chemical linked to mood regulation.

At the same time, reduced sunlight can lead to a drop in vitamin D, which plays an important role in brain health. This combination can leave you feeling more tired, irritable, or down than usual.

Conversely, spring and summer often bring increased daylight hours, warmer weather, and more opportunities to be outdoors, all of which can lift mood and energy levels. However, even these brighter seasons aren’t universally positive – some people experience summer depression, often linked to heat, disrupted routines, or feeling pressure to be more social.

What is Seasonal Affective Disorder (SAD)?

For some, seasonal changes go beyond mild fluctuations in mood and develop into a form of depression called Seasonal Affective Disorder (SAD). This condition is most common in autumn and winter, although a smaller number of people experience it during the summer months.

Symptoms of SAD can include:

• Persistent low mood
• Loss of interest in activities you usually enjoy
• Fatigue and low energy
• Changes in appetite or weight
• Difficulty concentrating
• Sleep problems, often oversleeping in winter or struggling to sleep in summer

SAD is more than just “winter blues” – it can seriously affect daily life and mental health, but the good news is that it’s treatable.

Tips for Managing Seasonal Effects on Mood

If you notice your mood changing with the seasons, there are plenty of steps you can take to feel more balanced:

1. Get Outside: Natural light is key to regulating your mood. Aim to spend at least 20–30 minutes outside during daylight hours, even if it’s cloudy. Morning walks can be particularly effective.
2. Use a Light Box: For those who struggle during darker months, light therapy can help. A SAD lamp mimics natural sunlight, boosting serotonin levels and helping regulate your sleep-wake cycle.
3. Stay Active: Regular exercise improves mood and reduces stress. Even gentle activities like yoga or walking can make a big difference, especially during colder months.
4. Prioritise Sleep: Seasonal changes can disrupt your sleep patterns, so aim to stick to a regular bedtime and create a calming evening routine.
5. Boost Your Diet: Eating nutrient-rich foods, including those high in vitamin D and omega-3 fatty acids, can help support brain health and mood stability.
6. Talk About It: Therapy is a powerful tool for managing the emotional impact of seasonal changes. A therapist can help you understand your patterns, build resilience, and develop strategies to cope.

How Evolve Can Help

At Evolve Counselling & Therapy Centre, we know that mood changes linked to the seasons are real and can be challenging to navigate. Whether you’re dealing with mild winter blues, summer stress, or more severe symptoms of SAD, therapy can provide the support and space you need to feel more in control.

Every season brings its own set of challenges and opportunities, but you don’t have to face them alone. If seasonal changes are affecting your mental health, get in touch with us today. Together, we can help you weather the seasons and build emotional resilience all year round.

No matter what time of year it is, your mental health matters. Let’s work together to keep it shining bright.