As the leaves fall and the days grow shorter, many of us notice subtle changes in our routines, our energy, and even our mood. The cozy promise of sweaters and warm drinks can sometimes be accompanied by something quieter and harder to name: a heaviness, a lack of motivation, or a feeling of “just not quite myself.”

If that sounds familiar, you’re not alone. These shifts are often connected to the changing seasons and the reduction in sunlight which is something that can affect our body chemistry, energy levels, and emotions more than we realize. Recognizing and normalizing this seasonal change is an important part of caring for your mental well-being.

Why Mood Changes with the Seasons

Our brains are wired to respond to light. As daylight hours shrink, our internal clocks (circadian rhythms) shift too. This can affect the production of serotonin (our “feel-good” neurotransmitter) and melatonin (which regulates sleep), leading to fatigue, lower mood, and changes in appetite or motivation. For some people, this can lead to Seasonal Affective Disorder (SAD) — a form of depression tied to seasonal changes. But even without a diagnosis, many experience what’s often called the “winter blues.”

It’s helpful to pay attention to patterns in your mood and energy:

• Feeling more tired or sluggish than usual

• Craving more carbohydrates or comfort foods

• Wanting to withdraw or socialize less

• Struggling to focus or stay motivated

• Feeling a dip in mood or hopefulness

Awareness is the first step in self-care. When we can name what’s happening, we can respond to it with compassion rather than frustration.

There are several ways to support your body and mind as the seasons shift:

Seek the Light

Try to get outside, even for a short walk, especially in the morning hours. Natural light exposure helps regulate your circadian rhythm and can lift mood. For darker months, red light therapy lamp can also be a useful tool

Move Your Body

Gentle movement — stretching, walking, yoga, or dancing in your living room — can release endorphins that counteract low mood and stiffness.

Check in on Nutrition and Supplements

As sunlight decreases, Vitamin D levels can drop, affecting both mood and immunity. Talk to your doctor about whether supplementation is right for you.
Balanced meals rich in omega-3s (like salmon, chia, or flax) can also support brain health through the darker months.

Keep Routines Simple and Supportive

A consistent sleep schedule, small goals, and moments of enjoyment can help anchor you. You don’t need to do everything, just a few small, steady acts of care.

Stay Connected

It’s easy to pull back socially when it’s cold or dark, but staying connected, even through a phone call, coffee with a friend, or a counselling session, can make a meaningful difference.

Give Yourself Permission to Slow Down

Winter invites us to rest and reflect, much like nature itself. It’s normal for your energy to change with the season; it doesn’t mean you’re failing or “lazy.” Think of this time as an opportunity to nurture yourself differently with gentleness and intention.

If you find your mood or motivation slipping beyond what feels manageable, reaching out for support is a sign of strength, not weakness. Counselling can help you explore what’s happening beneath the surface, build coping tools, and reconnect with a sense of balance and hope.

You don’t have to move through the winter blues alone. With awareness, small daily care, and support when needed, it’s possible to find warmth and steadiness, even in the colder months!