How the changing seasons can change our mindset - and what we can do about it.
There is something about the changing of the seasons that can feel deeper than simply swapping sunshine for rain.
As summer fades, the mornings become darker, the evenings arrive earlier, temperatures drop and our routines begin to change. For some people, this can feel like a natural transition. For others, it can have a very real impact on mood, motivation, energy and mental wellbeing.
Sometimes, when the world around us gets darker, our thoughts can feel darker too.
But why does this happen?
And, more importantly, what can we do to protect our mental wellbeing when the seasons change?
Our brains notice the change
Our bodies are incredibly sensitive to changes in our environment.
Less daylight can affect our circadian rhythm - our body’s internal clock - which helps regulate sleep, energy and alertness. Reduced exposure to natural light can also influence the production of hormones such as melatonin and serotonin, both of which are involved in sleep and mood.
For some people, these changes can contribute to Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern. However, you don’t have to experience SAD for winter to affect how you feel.
You might simply notice that you:
- Feel more tired than usual.
- Have less motivation.
- Want to stay indoors more.
- Find it harder to exercise.
- Sleep differently.
- Feel more irritable or emotional.
- Struggle to concentrate.
- Socialise less.
- Feel overwhelmed by things that normally feel manageable.
- Experience more negative or pessimistic thoughts.
None of this means you’re weak.
It means you’re human.
The winter effect can be psychological too
It’s not just the lack of sunlight.
Winter can change what we do.
We may spend less time outside. We may exercise less. We might see friends less frequently. We can become more comfortable staying at home, wrapped up on the sofa, scrolling through our phones or watching television.
And while there is absolutely nothing wrong with resting, too much withdrawal can sometimes become a cycle.
Less activity can lead to less energy.
Less energy can lead to less motivation.
Less motivation can lead to isolation.
Isolation can create more time for our thoughts to spiral.
And suddenly, what started as “I’m just feeling a bit tired” can become “I don’t feel like myself anymore.”
This is why being proactive about our mental wellbeing matters.
Don’t wait until you’re struggling
One of the biggest mistakes we can make with our mental health is believing that we need to be in crisis before we deserve support.
We don’t.
We don’t wait until our car has completely broken down before putting fuel in it.
We shouldn’t have to wait until our mental health reaches breaking point before we look after it either.
Prevention matters.
Sometimes the most powerful thing we can do is recognise the early signs and make small changes before they become bigger problems.
7 ways to look after your mindset this winter
1. Get outside - even when you don’t feel like it
Natural daylight is important for our body clock and wellbeing.
You don’t need to run a marathon or spend hours outside. A short walk during daylight hours can be enough to break up the day, get some movement and give your mind a change of scenery.
Don’t underestimate the power of 20 minutes outside.
2. Keep moving
Exercise isn’t a magic cure for poor mental health, but movement can have a significant positive effect on mood, energy and stress.
Find something you enjoy.
Walk. Swim. Cycle. Run. Go to the gym. Dance around the kitchen.
The best exercise is often the one you will actually do.
3. Protect your routine
When the evenings become darker, it’s tempting to let our routines disappear.
Try to maintain some consistency around:
- Sleep.
- Meals.
- Exercise.
- Work or study.
- Social time.
- Relaxation.
Our brains often respond well to predictability, particularly when other things feel uncertain.
4. Don’t disappear
Winter can make staying at home incredibly easy.
But connection matters.
Make the phone call.
Send the message.
Arrange the coffee.
Go for the walk with someone.
You don’t always have to talk about how you’re feeling either. Sometimes simply being around people can make a difference.
Connection is a form of protection.
5. Be conscious of your internal dialogue
When we’re tired, stressed or isolated, our internal voice can become much louder.
“I’m not good enough.”
“Nobody understands.”
“What’s the point?”
“I’ll never feel better.”
When you notice these thoughts, try asking yourself:
“Is this a fact, or is this how I feel right now?”
Feelings are real.
But feelings aren’t always facts.
6. Give yourself something to look forward to
A small event in the diary can provide something positive to move towards.
It doesn’t have to be a holiday.
- A meal with friends.
- A weekend walk.
- A film night.
- A training session.
- A concert.
- A coffee.
Sometimes our mindset changes when we have something on the horizon that reminds us: there are still things to look forward to.
7. Talk before it becomes too much
Perhaps the most important one of all.
If you’re noticing changes in your mood, behaviour, sleep, motivation or thoughts, don’t ignore them.
Talk to someone you trust.
- A friend.
- A family member.
- A colleague.
- Your GP.
- A professional.
Asking for support isn’t admitting defeat.
It’s recognising that you matter.
Look out for each other
We should also remember that we may notice changes in other people before they notice them in themselves.
Perhaps someone who is normally outgoing becomes quieter. Someone stops attending training. A colleague starts withdrawing. A friend stops replying to messages. Someone who normally seems full of energy suddenly seems exhausted.
Don’t be afraid to ask: “Are you okay?”
And if they say “I’m fine”, but something doesn’t feel right, don’t be afraid to ask again.
You don’t need to have the perfect words. You don’t need to fix them. Sometimes simply letting someone know that they don’t have to carry everything alone can be incredibly powerful.
Darker days don’t have to mean darker thoughts
Winter will come. The clocks will change. The mornings will get darker. The weather will get colder.
But we don’t have to surrender our mindset to the season.
We can be intentional about looking after ourselves.
We can recognise the warning signs.
We can stay connected.
We can keep moving.
We can talk.
And we can ask for help.
Because looking after your mental health isn’t something you should only do when you’re struggling. It’s something worth doing every day.
K&RYN Mind (re)Set
At K&RYN, we believe that sometimes you don’t need someone to tell you what’s wrong. You simply need someone to help you take a step back, pause, reflect and look at things from a different perspective.
Our Mind (re)Set sessions provide a safe, supportive space to explore what’s going on beneath the surface - helping you understand your thoughts, challenge perspectives and develop practical tools to support your mental wellbeing.
You don’t have to wait until you’re at breaking point. You don’t have to have all the answers. And you certainly don’t have to do it alone.
If the darker days are starting to feel like darker thoughts, perhaps it’s time for a Mind (re)Set.
Reach out to K&RYN today and let’s start the conversation. Because sometimes, one conversation can be the beginning of a completely different chapter.
Hope you enjoyed this blog, please share with others. If you’d like support, then please get in touch at andrew@kandrynperformance.co.uk
Thank you.
Diesel.
K&RYN - Pause. Reflect. Reset.