Read Time: 10 minutes

In the fall the nights grow longer, the temperatures drop, and everything green seems to fade. In spring, the light peeks through our curtains sometimes before we're even awake, the weather gets warmer and while the foliage around us blossoms, allergy season makes its rude debut here in Colorado. 

Regardless of the season, it's a change, and change, sometimes, is hard. 

A Change in Weather, A Change in Mood

If you feel down, sad, anxious, or just disengaged when the seasons shift, you're not alone. Especially in the winter months, when it's dark, cold, and more challenging to go outside, some very real biological factors are at play. Our internal clocks AKA our circadian rhythms are thrown off balance by the lack of light (no thanks to time changes,) and our Vitamin D stores run low, which in turn causes our serotonin levels to drop (a chemical in our brain that helps regulate our emotions) and our energy to plummet. If you feel situationally depressed, tired, and unmotivated, you may suffer from Seasonal Affective Disorder (SAD.) 

So what do we do when it seems like the whole world is set out to sabotage our baseline? How do we cope with a particularly dark and rainy week, or another season of wildfire smoke and pollen? How can we manage something that affects us physically, emotionally, and mentally?

*A special note: While it's more common to feel the effects of seasonal change in the fall, it's not at all unusual to feel unbalanced by any season change. Spring and summer can bring their own challenges, including daylight hour changes, excessive pollen that can exacerbate allergies, more feelings of FOMO, or pressure to get out and be more social. This is called Reverse SAD. And if you’re wondering, yes, I suffer from both.*

Tools to Help with Seasonal Transitions

The following tools might cost a little bit of money, but they're small, impactful steps that will go towards helping you cope with difficult seasonal transitions. 

Light Therapy

If you find yourself down during the season shift, one of the best and easiest tools to bring into your life is light. While natural light is the best source of light to expose yourself to, sometimes that's just not possible depending on your body or location. For days when there is limited sunshine, a light box might be the answer. A light box provides 10,000 lux of light, or the equivalent of daylight, and minimal UV light. Just 20-30 minutes sitting in front of a light box can help increase melatonin, serotonin, and Vitamin D levels which help you feel happier. In fact, I start every morning in front of a therapy light, otherwise, my own depression and suicidal ideation will start to get unmanageable.

It's important to note that if you have certain eye conditions or are sensitive to certain lights, you may need to research whether light therapy is a safe tool for you. 

Pressure Therapy

Do you know that feeling of deep, even sleep? That comforting sense of a good hug? That's essentially what a weighted blanket, weighted animal, or even a weighted eye mask feels like. Weighted object blankets are designed to apply deep pressure to the wearer. This pressure (called "pressure therapy") is just enough to bring a sense of calm, much like being hugged, destimulated, or held. This sensation cues your brain to "settle down," once again releasing melatonin and serotonin, and supporting your nervous system to re-regulate.

Prioritize Social Connection

Studies have shown that community can battle the causal relationship between social isolation and depression. Making the effort to socialize with others (which we know can be difficult at times) can provide emotional support, a sense of belonging, and a feeling of being understood. Being part of a community can help those of us with SAD feel less isolated and more connected to others.

Psst...by the way…

WE’VE LAUNCHED ANOTHER TEEN CHAT GROUP FOR HIGH SCHOOL AGED TEENS. TEEN CHAT IS AN ONLINE, WEEKLY GROUP FOR TEENS WHO WANT TO MANAGE THEIR ANXIETY AND BUILD A LIFELONG COMMUNITY OF FRIENDS.

Blackout Curtains

In spring or summer, when the daylight hours are long, it can be difficult to fall asleep in the evening or not wake up at the crack of dawn, particularly if you have window coverings that let in a lot of light. Lack of sleep leads to, you guessed it, fatigue, and poor mental and physical health. Consider investing in blackout curtains to get the darkness you need to click your brain into "night" mode. Blackout curtains can also help regulate the temperature indoors, keeping your living space cool despite the burning temperature outside.

Air Purifier

If you struggle with allergies due to pollen or smoke, an air purifier can help you breathe easier indoors. Air purifiers help filter allergens from the air and can give you a bit of relief. Running an air purifier while you sleep can help you breathe better at night, improving your chances of getting a better night's sleep. 

Learning to Lean Into Change

At the end of the day, we know that a simple blanket or light isn't going to drastically inspire motivation, make you happier, or solve all of life’s problems. We also know that changes in the seasons are sometimes difficult to prepare for, especially here in Colorado, where we often have false springs and surprise early snowstorms. The key takeaway here is that sometimes small tools like these can give us that little boost we need to face our next challenge and help cultivate rituals as part of our preventative self-care.

In parting, try to remember that while change is hard, it can be good. Look for things in each season that you can look forward to, whether they are holidays, events, activities or simply changing scenery. Sometimes connecting with community can help us see the bright spots in each season, and learn new tools and rituals that can give us strength when we need it most. 

Each season may bring its own challenges, but our tools can help us remember the innate strength we all have.

Until next time,

About Our Author | Lena McCain MA, LPC. 0017723

Lena McCain is our Founder here at Interfaith Bridge Counseling, where she continues her support as our Clinical Director. She also holds a Master of Arts degree in Clinical Mental Health: Mindfulness-Based Transpersonal Counseling Psychology from Naropa University.

Lena’s drive and passions lie in the realm of community building and youth collaboration, which she has spent the last 12 years studying with an emphasis on one’s exploration of personal growth, community healing, and multicultural values. Lena’s expertise in these areas and the therapeutic field acts as a reminder to our community, teens, and young adults that they are not alone in their experience of life.