Why do some people tend feel more anxious when the seasons change? What wellness habits can help counteract this?

Some people are more sensitive to changes in the seasons for various reasons, some people are sensitive to changes in vitamin D and light levels, some are negatively impacted by the shorter days and the cardiac rhythm shifts, and some are just getting way less activity then in the warmer months to that really impacts their mood. A lot of people work from 8-5 or 9-5pm hours, so they are inside office buildings during all the daylight hours. They may go into the office when it's dark and come out when it's dark, leading to feelings more depressed and not spending time outside. A way to help this is to take multiple breaks throughout the day where you are getting activity outside. Multiple walks throughout your day or even taking calls or catching up on emails outside on your laptop could be very helpful. Many Americans are low on vitamin D, so especially in the winter months, adding a vitamin D supplement into your routine can help with mood shifts in the winter months. Also accepting that we need to slow down and have more rest and relax time in the winter months is hard for many of us who are wrapped up in the hustle culture of America. We biologically need to rest and recover more in the winter months, but the outside pressure of people and work don't usually make much space for that. So allowing yourself to be at peace with more rest and relax time and take care of yourself without fighting it mentally would help a lot.

"The change in seasons reminds us that time is passing and another year is coming to a close. That awareness can elicit anxiety as people reflect on mortality, unfinished projects, and promises that they made, maybe just to with themselves, that were never met. To manage this anxiety, it helps to ground yourself in small, steady rituals: step outside and notice the light, take a walk, write down what you're ready to release, or simply breathe into the present moment. These daily wellness routines will help keep you grounded in a consistent rhythm as time marches on. The gentle acts remind us that even as time moves forward, we can still move with it — consciously, calmly, and with less fear.

There are several disorders that include a "with seasonal pattern" specifier, such as certain bipolar and depressive disorders. Seasonal changes often correlate with behavioral shifts that may have more significant effects than we realize such as spending less time outdoors, which naturally reduces opportunities for functional exercise (e.g., yardwork, walking, washing the car) and exposure to sunlight. In addition, extreme temperatures can lead to increased isolation when cold or heat discourages us from leaving home. Fall and winter can be particularly challenging, as they are seasons often associated with friends and family. They can also stir memories of loved ones who are no longer with us, especially around holidays. The best way to combat anxiety linked to seasonal changes is to consistently practice the habits we all know support wellness (and may not always do a great job at) including eating well, maintaining regular sleep, exercising, and getting fresh air and sunlight. Another key approach is to be intentional. Just as we practice intentionality in relationships, work, and exercise, we can be deliberate in how we respond to seasonal change. This might include establishing routines or seasonal rituals such as planning local trips, hosting small gatherings, or scheduling activities to look forward to so that each season becomes something meaningful and enjoyable rather than something to dread.

People sometimes tend to feel more anxious when the seasons change, and contrary to popular it's not all in their head. Our bodies are naturally wired to respond to light, temperature, and rhythm. Decent 'sun-time' means a good night's sleep. When these shift, our internal balance can also change. Shorter days, less sunlight, or even the sense that time is moving differently can make us feel a little off. While for some the change is very visceral, others report a general feeling of dullness, unease or gloom. What helps is holding on to simple, grounding habits. Go out for some morning sunlight. Keep a steady sleep and meal routine. Yoga or walking are humble and good ways to keep the body active. Stay connected to people who help you feel grounded. And when the anxiety creeps in remind yourself that this internal shift is your system finding its way into the new season.

There tends to be an increase in anxiety symptoms when the seasons change due to our body's adjustment to shifts in our exposure to light and changes in outside temperature which ultimately ends up impacting our daily routines. These changes can end up disrupting our circadian rhythms, hormone balance, and overall sleep quality, all of which can influence mood and anxiety levels. For some individuals, shorter daylight periods along with reduced sunlight exposure can lower serotonin and vitamin D levels, contributing to our feeling restless, having difficulty concentrating, or feeling fatigued or sad. These symptoms are often associated to Seasonal Affective Disorder (SAD), which occurs during fall and winter months when daylight hours are shorter. To help counteract the symptoms of SAD, I recommend maintaining consistent sleep and exercise routines, getting daily natural light exposure, either through early morning walks after sunrise or with a light therapy lamp designed for S.A.D., and keeping a structured daily schedule. Focus on maintaining a consistent bedtime that aligns with natural light patterns and prioritize quality, deep, restorative sleep. It's also important to check your vitamin D levels and, if low, supplement with Vitamin D3, K2, and magnesium. Along with these physical supports, practice mindfulness or grounding techniques and nourish your body with balanced, seasonal foods. Together, these habits will help regulate your nervous system and build emotional resilience during these seasonal transitions. drsekandari.com

Hello! I am a therapist and I work with a lot of clients with seasonal affective disorder. I would be happy to provide a quote for your article. There are several reasons people feel anxious when the seasons change. One is the anticipation of shorter days and less sunlight, which can significantly impact mood. We often see people struggle more with anxiety and depression during the colder months. However, any type of change can be hard because our brains love routine and predictability. Another reason people experience anxiety during seasonal transitions is the disruption to their routines. Small changes can accumulate, such as being unable to take a walk outside in cold weather, having to scrape ice off your car before work, or staying indoors due to extreme heat during summer months in warmer climates. The best way to manage this type of anxiety is to establish daily rituals that remain consistent regardless of the weather. This might include your morning cup of coffee, writing in a gratitude journal, spending a few minutes with your pet, following a specific workout routine, or calling a loved one. The activity itself matters less than doing it every day around the same time, while taking a moment to savor and enjoy the experience.

Not many people know that changes in the seasons can mess up our internal clock by making the suprachiasmatic nucleus and serotonin pathways shake. The hypothalamus changes the timing of melatonin based on how much sunlight there is. This makes your mood networks work less well until the prefrontal cortex stabilizes. One marketing executive I worked with would feel a little worried every September because his brain interpreted less days as threats. A simple morning ritual changed things: as soon as he got up, he would stand by an east-facing window or go outside for fifteen minutes of natural light. That little signal keeps cortisol stable and brings dopamine back to normal without full-spectrum lighting. Use these three methods to get long-term balance instead of short-term fixes: 1. Move right after the sun rises. Neuroplasicity is already happening. A brisk 20-minute walk or light workout first thing in the morning produces catecholamines and makes new connections in the brain. 2. Keep a regular sleep pattern. Set a regular time to go to bed and wake up each day to keep your brain from switching between states. 3. Take a moment to ground yourself. After five seconds of bare feet on grass or dirt, your neurological system tells you it's safe to step outside. It's not unavoidable to feel seasonal worry; your brain only needs a little time to reset and some clear timing signals.

For a trauma perspective, I ask my clients, "What about this season feels uncomfortable or unsafe?" It might be something that doesn't make sense in the present day. For example, if you experienced a divorce during a past Fall, this season might be associated with a significant loss, and you may fear that others might leave you. If you were ill as a child in the fall, you might be afraid that you will get sick. If you were bullied at school (which starts in fall), you might feel genuinely unsafe. Once we have identified what feels unsafe, then we focus on reestablishing a felt sense of safety in Fall. What do you need to feel safer in the fall? Do you need to spend more time with loved ones? Do you need to remind yourself that this occurred in a past fall, not this fall? Can you remind yourself of all the resources that you have now that you didn't have back then? From a trauma perspective, it's about making Fall feel safe again.

From my experience, seasonal changes affect my own energy and mood because shifts in sunlight, temperature, and humidity disrupt the body's natural flow and create minor imbalances in the doshas. With my background in holistic wellness, I have helped my students to counter these changes by the use of routines that honor their body and mind. Gentle yoga routines such as supported forward folds, reclining twists and slow stretches are what I recommend because it relaxes tension that you experience in your shoulders and lower back, while alternate nostril breathing relaxes your mind and balances your mood. Also, keep your sleep and meal schedules consistent, even when daylight hours shift, because it will anchor your energy. I also recommend adjusting your diet based on the season like in the cooler months prefer warming foods and in the warmer months prefer lighter, hydrating foods. Morning or evening short meditation will also allow you to pause, observe your thoughts and be clear during transitions.

Moods can shift with seasons for many reasons, for example an interplay between personality preference and association. Seasons can symbolize past mood states associated with past events both positive or negative. Additionally, there are biological changes resulting from sunlight shifts. Less sunshine in Winter means less serotonin or less vitamin D which could mean seasonal depression for some so light boxes can be useful. Circadian rhythms are influenced by day/night cycles too and integrally impact hormones and mood. We want to sleep more in winter because it's cold but also because the lack of daylight means nights are longer which means more melatonin and this makes us sleepier. There are individual differences to how people process seasonal shifts. Some people associate Winter with being more couped up and less social so single people that might be more introverted may have a negative association while those that are coupled or less lonely might enjoy the quieter season... Others may prefer the way summer brings them outside and to more social opportunities. Events are associated with seasons so if people have positive associations it will likely mean a better mood for that season. Some people adore Winter sports and may not like the heat of summer, so they have positive associations to cold and may not like the heat of summer... while others love sun and beach time. All this can also be influenced by childhood preferences and associations too. September and fall could mean back to school and if you were an anxious kid with negative school experience this could trigger apprehension. I have foreign clients who associate fall with the beauty of the leaves and apple pie and don't associate it with school return. If you lost someone tragically around a time of year this too could trigger bodily memories that match mood states.. I often have clients saying they feel blueness first then realize it's the time of year they lost someone or had an accident. Trauma and memories live in our physiology which is why people can feel suddenly blue to seasonal shifts or certain times of the year.

It's not unusual to feel anxiety when the seasons change because our bodies have to adjust to shifts in light and temperature. Every individual has a natural chronotype; some people function best early in the morning, while others feel clearer and calmer later in the day. When the days get shorter or darker, it can throw off those circadian rhythms, which affects your mood and sleep without you even being conscious of it. I focus on grounding habits to regenerate my body and regulate my system: stepping outside and basking in sunlight, letting it hit my eyes for a few minutes right after waking — no sunglasses, no phone. It literally resets your circadian rhythm naturally and starts the body's clock. Most people overlook how much magnesium impacts anxiety and sleep. Magnesium, or even Epsom salt, is underrated; I love using Epsom salt baths to calm my nervous system. Sound and frequencies are important too — Solfeggio frequencies help calm the vagus nerve. It's less about forcing a strict routine and more about staying in sync with your body and its needs.

Our moods and mindset are so impacted by the weather and the seasons. I've lived in the Northeast, the Midwest, and the South, so I've experienced those freezing winters where it's pitch dark by 5pm (you leave work and it already feels like bedtime). In other places, during the summer, the sun wouldn't set until around 9pm. It felt like I had so much more of the day. I could go out to dinner, run errands, or just enjoy being outside. The difference in sunlight alone completely changes how you feel and how much energy you have. I think there's a lot of anxiety around this and knowing that you'll be cooped up early in the winter months. The same thing happens with weather in general. On rainy days, people usually stay in, shop, or catch up on indoor stuff. On sunny days, they'll say, "I'll wait for a rainy day to do that." We naturally adjust our routines around the weather without even realizing it. So when the seasons start to change (shorter days, less sunlight, more unpredictability) it can mess with our internal rhythm. As creatures of habit, that unpredictability makes us anxious, and when the sun starts setting early, it can really affect our mood and even lead to seasonal depression. And when you mix anxiety and depression together... it's a tough combo. One of my absolute favorite purchases was an alarm clock with a sunrise feature. It gradually lights up before the alarm goes off, and it's made a huge difference for me. It keeps my circadian rhythm more consistent, even when I'm waking up in the dark winter months. For day-to-day weather changes (snow, rain, or sunshine) I try to live my day exactly as I normally would, whether that's running errands or working. In some ways, you train yourself not to let the weather control your mood or motivation. That's something that has helped me quite a bit. Getting sunlight early in the day, keeping a regular routine, and moving your body even when you don't feel like it all help balance out the mental side effects of the changing seasons.

I can sense my anxiety building every single year as fall first begins to loom, without me even knowing that it has descended on me. The days are shorter, and the light is not as bright. All of a sudden, I'm low energy and scattered. I am sluggish to wake up, take in more coffee than ever just to coast through, and all this time, there is this low-grade hum of tension in my brain singing away. After gritting my teeth for a few years, I began to treat it as something like an annual reset. By late September, I was instituting a dawn-oriented regimen: parting curtains the moment I rose to let in light, perching myself in front of my 10,000-lux light box for 20 minutes while sending emails and taking my first stroll of the day by 9 am. I care more for diet and social equilibrium, too. Vitamin D supplements, lighter meals, and staying well hydrated really help, especially when the days are gray. I also schedule something relatively small but grounding once a week, whether dinner with a friend or an evening drive.

One reason many people feel more anxious as autumn approaches is the shift brought on by daylight saving time. While we technically "gain" an hour, our days quickly grow shorter. This seasonal reduction in sunlight can trigger a wave of sadness, leading to seasonal affective disorder, which stifles happiness by robbing individuals of the mood-enhancing benefits and vitamin D that sunlight provides. Additionally, shorter daylight hours tend to keep us indoors, where the limited space inside four walls can increase feelings of confinement. One wellness practice that may help with this seasonal shift is adding salt lamps to your home. Salt lamps provide gentle light and are thought to boost mood and promote calm indoors.

Seasonal changes can have a significant impact on people's emotions, both physically and mentally. The variations in daylight hours, temperature, and daily routine that come with the different seasons can disrupt the body's natural circadian rhythm, leading to changes in mood and energy levels. For example, reduced sunlight during certain times of the year can cause some people to experience fluctuations in serotonin and melatonin levels. Serotonin and melatonin are neurotransmitters that play a crucial role in regulating mood and sleep, and changes in their levels can lead to mood swings and insomnia. While these changes may seem minor, they can still have a noticeable impact on your daily emotions. To avoid this, I can suggest that regular wellness practices that promote health and balance are a simple but effective way to support your physical and emotional health throughout the year. Simple practices such as spending time outdoors and getting natural sunlight, even for a short amount of time each day, can have a positive impact. Regular physical activity, a balanced diet, and a consistent sleep routine can also be extremely beneficial. Personally, I found that the more I keep a healthy routine, the better I feel, especially during seasonal changes or transitions. As a health provider, I have also seen the positive impacts small, but consistent, healthy routines can have on both physical and emotional

As Autumn arrives, people might feel heavier and more anxious about the upcoming holidays, especially when they are not surrounded by loving family or friends, the shorter daylight, and colder, rainier weather. Sometimes it feels like Summer and the fun is over, and clouds are covering the sky. It's definitely a different vibe and not all people find joy in the seasonal changes. Also, Autumn reminds us to turn inwards more and reflect, which can be extremely scary for people. What can you do to help counteract this? You can find what sparks joy in every season, even if you are not a huge fan of Fall. -> Write a list of what you like to do. Do you like cooking? Make an Apple cobbler a heartful chilli. Do you like exercising? Go out for a hike and notice how nature is changing around you. Do you have kids? Collect colorful leaves with them. Find activities that recharge you. -> Light a candle - the fire element is less dominant in the Fall season, but you can balance it out with some fire elements like a candle. -> Before you go to bed, list three things that you are thankful for that day and three things that you did well. -> Journal and reflect. Write down your emotions and what you are struggling with. -> Watch something funny every week that makes you laugh. -> Remind yourself that seasons are changing and everything is temporary. This season too. If you would like to hear more please let me know. I am a holistic therapist at Awarenest. Thank you for your consideration, Blanka Molnar

People in Denver experience the most seasonal changes because the unpredictable weather patterns between sun and snow within one week create uncertainty for residents. The guest explained that she experiences increased anxiety whenever daylight hours change and her sleep patterns become irregular. The human body struggles to establish a natural pattern because the environment becomes unpredictable during seasonal changes. What helps? The practice of small daily rituals helps me maintain stability through my morning hot tea under sunlight and my spa cabin red light treatment and my three-line journaling before bedtime. The weekly combination of sauna and soak serves as her personal reset mechanism which helps her manage feelings of chaos and busyness. A consistent practice that lasts only a few minutes will provide your nervous system with the reassurance it needs to feel secure.

The unfamiliarity. Every time the season changes I get this uneasy feeling that time is slipping. Almost like life is moving forward even whether I am ready or not. My brain interprets it as pressure, a constant reminder that things are changing and I need to keep up. As soon as I get comfortable, it is yet another season and the stress keeps recurring. I deal with it by rearranging my space with every season. It works better for me than the advice to journal and exercise. Rearranging helps me feel that the seasons are changing with me, not against mean. I add new scents, different office positions and wall color. I feel like I am part of the season change and it gets easier to adjust

Why do some people tend to feel more anxious when the seasons change? When it comes to anxieties regarding seasonal changes, variations in temperature, daylight, and daily shifts in routines can impact a person's mood and energy levels. Increases in responsibilities and changes in workload can bring about cold, short days, which can lead to irritability, exhaustion, and overwhelm. What wellness habits can help counteract this? In regard to seasonal changes, one can try to counterbalance the negative effects these changes bring about through physical activity, which can elevate one's mood and lessen stressful feelings. Stress can be counterbalanced through good-quality sleep. In order to calm the mind, one can try practicing mindfulness activities, such as meditation, breathing exercises, or journaling. Helping to avoid feelings of isolation can be the companionship of friends and family. Lastly, one can try to speak to a health professional about how to manage and cope with seasonal illnesses, stress, and anxiety.

The body knows when the seasons change and the mind is always lagging behind it. Reduced light affects the levels of serotonin and vitamin D, breaking the sleep, mood, and even appetite. Such imbalance has its reflection on the skin in the form of flare-up and irritation. Stress-related skin problems increase approximately 20 percent in my clinic during the month of October and December and not often by chance. The light transition influences the hormones balance, consequently, increasing the levels of anxiety and inflammation. The best thing to do is to maintain a routine of the body. Begin your day with sunshine, even ten minutes of it outside can count. Adhere to sleep schedule, exercise, and eat magnesium-rich foods which help to relax the nervous system. I inform patients that there is a relationship between mental and skin health. As soon as they stabilize the routine patterns, they are relieved of anxiety and their skin quicker to clear. The imbalance in one context is balanced by the other.