Season yourself for fall

Science-based tips on how to deal with seasonal change.

September in The Netherlands. This year, particularly rainy.

When the first few weeks after holiday are still nice and warm, returning into reality feels much easier – we do it gradually, while still enjoying some benefits of the summer. Although when with constant responsibilities comes constant rain, we do not only have to face our work routine again, but also the sudden shift in the weather. With all that coming at once, it’s often very overwhelming to deal with the changes, especially freshly after those carefree, sunny months still present in our memories. The contrast then is simply too big. And talking about weather might seem quite superficial, but its effects are not. Science shows that seasonal change truly has an impact on our mental health and productivity.

Why does the weather matter so much?

First, let’s explain the science behind it. A growing body of research suggests that our bodies respond physiologically to different weather conditions, which, in turn, results in psychological changes. Notably, even people without any diagnosed disorders may experience mild symptoms associated with season transition[1].

The most common belief is that shorter days and lack of natural light are main causes of seasonal depression. And yes, impaired melatonin concentration and hence circadian rhythm disruptions have been linked to depressive symptoms[1]. However, the relationship between weather and wellbeing is far more complex than light exposure alone. Recent research suggests that a range of seasonal weather conditions may also affect mood and behaviour.

One example is the Immunoseasonal Theory, tested by Modzelewski et al. This hypothesis proposes that our bodies react differently to changing weather conditions, leading to a seasonal immune dysregulation, resulting in the excess of depressive symptoms in the winter and more manic predispositions during summer.

The researchers found support for this hypothesis, concluding that depressive symptoms are associated with lower temperatures, reduced daylight, increased rainfall, higher wind speeds, and other conditions typically observed during autumn and winter[1]. Of course, this does not mean that rainy weather automatically causes depression. The findings just highlight how seasonal conditions can influence both our physical and psychological health, making some people more vulnerable to low mood, fatigue, and reduced motivation.

Now, knowing that the weather significantly affects how we feel, and that the winter creeps even closer, let’s explore what we can do to support our wellbeing during the months ahead.

How can you reduce the impact of seasonal changes?

While we cannot change the weather, we can adopt habits that help us stay energised, resilient, and mentally healthy. Even mild seasonal dips can benefit from these:

1. Take a self-care day: Reset and focus on your own needs. Meditate, read a book, and try not to think about work – just about yourself and what makes you feel relaxed. Include some light therapy in your routine to boost your energy level. Just for a moment, you will feel as if you were back on holiday. And hopefully that summer mood will stay with you for longer, especially if you remember about taking care of yourself regularly – prioritising your wellbeing should be a habit. Even listening to your favourite music can bring positive outcomes[2], so don’t forget to do things you genuinely enjoy and have fun!
2. Regulate your sleep: Sometimes it might be tempting to stay in bed longer. Seeing that awful weather outside the window, makes your room seem like a cosiest place to be. But bed-rotting, even if at first sounds like a great idea, makes you conversely even more tired as it messes up your circadian rhythm[3]. And as we already know – this might affect our overall mood. Instead, try to go to bed earlier to keep the natural rhythm intact.
3. Prioritise good nutrition: Remember to fuel your body with care. Nutritious food is perfect not only for maintaining your physical, but also your mental health. Additionally, it gives you more energy, so goal number 2, no bed-rotting, will be automatically easier to achieve. Studies show that mediterranean and ketogenic diets with focus on higher fish intake might be a potential solution to minimise seasonal depressive symptoms[2]. Moreover, even a small habit, like taking your Vitamin D daily, can have a huge impact on your mental health and energy levels[4].
4. Increase physical activity: Regular engagement in sports not only can improve your overall mood, especially if you’re enjoying the performed activity, but also has a positive effect on keeping regular circadian rhythm[2]. It’s important to point out here that, if you have a chance, do the exercises outside – research found that physical activity performed in a daylight brings even better results in terms of one’s well-being[2]. Last but not least, physical activity increases opportunities for social interactions, another crucial element which we will discuss in the following point.
5. Open up: Be active in your social circle, sometimes a simple conversation with a close one can give you so much positive energy to keep going. Remember why you appreciate people around you, and then leaving your house to see them will not only keep you moving but will also increase your overall mood. Even when the atmosphere around is gloomy, the right people will lighten up the mood.

All the above are very simple, yet effective habits to deal with seasonal depression or lack of motivation. And they do seem obvious, but many of us still forget to prioritise them, especially in winter when energy is generally lower. Take small steps – even slight changes will have an impact on how you feel. And the better you feel, the more motivation you will have to keep working on your wellbeing.

Sometimes, however, lifestyle changes are not enough. If you find yourself feeling overwhelmed, exhausted, or unmotivated, talking to a professional can provide valuable support and individually tailored guidance.

At GORTcoaching, we help navigate challenges, and create practical strategies for maintaining your wellbeing throughout the year. You do not have to face seasonal challenges alone.

SOURCES USED

1. Modzelewski, S., Naumowicz, M., Suprunowicz, M., Aleksandra Julia Oracz, & Waszkiewicz, N. (2025). The Impact of Seasonality on Mental Health Disorders: A Narrative Review and Extension of the Immunoseasonal Theory. Journal of Clinical Medicine, 14(4), 1119–1119. https://doi.org/10.3390/jcm14041119
2. Rothenberg, M., Nussbaumer-Streit, B., Pjrek, E., & Winkler, D. (2024). Lifestyle modification as intervention for seasonal affective disorder: A systematic review. Journal of Psychiatric Research, 174, 209–219. https://doi.org/10.1016/j.jpsychires.2024.03.053
3. Paprocki, J. (2012, November 13). Winter, sleep and your circadian rhythms. Sleep Education. https://sleepeducation.org/winter-sleep-and-your-circadian-rhythms/
4. Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015(1), 1–6. https://doi.org/10.1155/2015/178564