“I feel worse when the weather changes…” What if it’s not just missing summer?
Estela Adamuz
10/22/20267 min read
“I feel worse when the weather changes…” What if it’s not just missing summer?
Some people look forward to autumn. Others notice that, as the days become shorter, something seems to change inside them too.
Less energy, more difficulty concentrating, changes in appetite, wanting to stay at home more often, or a slightly lower mood. Experiencing some changes when the seasons shift does not necessarily mean that there is a psychological problem. Many people go through short periods in which they feel somewhat different as the seasons change (National Institute of Mental Health [NIMH], 2024).
The reduction in daylight hours is one of the factors that has been studied in relation to these changes. Possible changes in circadian rhythms and in systems related to serotonin and melatonin have also been investigated. However, seasonal affective disorder cannot be explained by one single cause, and its underlying mechanisms are still being studied (NIMH, 2024).
So perhaps the question is not only “Do I like winter less?”, but also: “How is this change actually affecting me?”
Not every seasonal low mood is seasonal affective disorder
When these changes are intense and appear repeatedly during particular times of the year, we may be dealing with seasonal affective disorder. It is a type of depression characterized by a recurrent seasonal pattern. Symptoms most commonly begin in autumn or winter and improve during spring or summer, although a summer pattern can also occur (NIMH, 2024).
However, it is important not to pathologize every change in mood associated with autumn or winter.
Rather than focusing on one isolated feeling, it can be useful to consider how long it lasts, how much it interferes with our life, and whether a similar pattern appears every year. Among other diagnostic considerations, depressive episodes should occur during specific seasons for at least two consecutive years and be more frequent during that season than at other times of the year (NIMH, 2024).
It may be worth paying particular attention if, for several weeks, we notice that it is much harder to get up or get started, we have more difficulty concentrating, we feel less interested in socialising, we enjoy things less than we used to, maintaining our routines requires much more effort, or our energy and mood are clearly lower.
Not everything needs to happen at the same time. What matters is the overall picture and how much it is interfering with our daily life (NIMH, 2024).
What can we take care of?
The goal is not to force ourselves to feel good or expect ourselves to function exactly the same way throughout the year. We can start by noticing which small things help us when our energy is lower.
IN OUR DAILY LIFE
Look for natural light during the day. Going outside and making the most of daylight can be a simple form of self-care. The NIMH includes spending time outdoors and getting sunlight among its recommendations for mild seasonal symptoms (NIMH, n.d.). This should not be confused with light therapy, which is a specific intervention involving exposure to an artificial light source with particular characteristics.
Keep relatively regular routines. Seasonal changes can also affect our everyday rhythms. Maintaining some regularity, without turning our routine into something rigid, can help us preserve a sense of structure. Research has linked greater sleep irregularity with poorer mental health outcomes (Kalkanis et al., 2025).
Take care of your sleep. Rather than trying to do it “perfectly,” it may be more helpful to pay attention to the regularity and quality of our sleep habits. A recent systematic review found associations between greater sleep irregularity and symptoms of depression and anxiety, although this does not mean that keeping regular sleep schedules is, by itself, a treatment for seasonal affective disorder (Kalkanis et al., 2025).
Move your body. We do not need to turn every day into a workout. Walking, dancing, exercising, or doing any form of physical activity that feels manageable can also be part of everyday self-care. Available evidence supports exercise as a useful tool for reducing symptoms of depression and anxiety in different populations (Munro et al., 2026).
Maintain some social contact. When we have less energy, we may feel like isolating ourselves, but staying in contact with people who are important to us can be protective. Social support has consistently been associated with fewer depressive symptoms (Gariépy et al., 2016).
Keep doing activities that are good for you, even if you feel slightly less motivated. This does not mean forcing ourselves to follow a full schedule when we are exhausted. It means trying not to let a drop in energy lead us to suddenly abandon everything that connects us with enjoyment, other people, or a sense of achievement. Behavioural activation is, in fact, one of the components of cognitive behavioural therapy adapted for seasonal affective disorder (Rohan et al., 2015).
It is also important to add a small note of caution. These strategies can be part of self-care, but the evidence specifically supporting lifestyle changes as a treatment for seasonal affective disorder is still limited. A systematic review found promising results in areas such as exercise, sleep, and time spent outdoors, but also pointed to the small number of studies and the low certainty of some of the available evidence (Rothenberg et al., 2024).
For this reason, these recommendations do not replace professional assessment or treatment when someone is experiencing depression.
IN THE WAY WE TALK TO OURSELVES
Notice automatic negative thoughts. When we have less energy or the day feels more difficult, thoughts such as “It’s already dark, the day is wasted” may appear. The first step is not to force ourselves to think positively, but simply to notice how we are interpreting what is happening.
Review our expectations. Sometimes we predict how we are going to feel and make decisions before the moment even arrives: “I’m sure I won’t feel like doing anything on Friday, so I’d better cancel.” It can help to leave some room for uncertainty and see how we actually feel when Friday comes, rather than assuming in advance that we will feel bad.
Do not confuse having less energy with being incapable. Having a less productive day or feeling more tired does not mean that we have lost our abilities. Thoughts such as “I didn’t get anything done today, I’m no good at this” turn a temporary difficulty into a general judgement about ourselves. We can try to describe what is happening in a more balanced way: things are harder for me today, and that does not define what I am capable of doing.
Adjust the pace without giving up completely. Taking care of ourselves does not always mean maintaining exactly the same level of demand. Sometimes we can reduce the intensity without giving up something that usually helps us: “I don’t have the energy for the gym today, but maybe I could go for a walk.” The aim is not to force ourselves, but to look for a more manageable alternative before completely abandoning an activity that is usually good for us.
This is not about replacing every uncomfortable thought with an artificially positive one. It is about learning to identify automatic thoughts and asking ourselves whether our interpretation really describes what is happening or whether it is adding another layer of distress.
This type of work is also supported by psychological interventions for seasonal affective disorder. Cognitive behavioural therapy adapted for this condition works with negative thoughts related to the season and uses behavioural activation strategies. Clinical trials have shown positive results both in reducing symptoms and during later follow-up (Rohan et al., 2015, 2016). The NIMH also includes these strategies among the components of CBT-SAD (NIMH, 2024).
When might it be a good idea to ask for help?
You do not need to wait until you feel completely overwhelmed.
If these changes last for several weeks, are intense, repeatedly appear at the same time of year, or begin to clearly interfere with work, studies, relationships, self-care, or your ability to enjoy things, it may be a good idea to speak to a mental health professional (NIMH, 2024; NIMH, n.d.).
There are different treatment options for seasonal affective disorder, including psychotherapy, light therapy, and certain medications. The most appropriate option should be considered individually according to each person’s circumstances (NIMH, 2024).
You do not have to love the cold, shorter days, or the change of season.
But it may be helpful to ask yourself:
Am I simply noticing the change of season, or is it affecting me more than usual?
Paying attention to it without becoming alarmed, but without dismissing it either, can be a good first step towards taking care of ourselves.
References
Gariépy, G., Honkaniemi, H., & Quesnel-Vallée, A. (2016). Social support and protection from depression: Systematic review of current findings in Western countries. The British Journal of Psychiatry, 209(4), 284–293. https://doi.org/10.1192/bjp.bp.115.169094
Kalkanis, A., Lenkens, D., Steiropoulos, P., & Testelmans, D. (2025). Sleep regularity as an important component of sleep hygiene: A systematic review. Sleep Medicine Reviews, 84, 102203. https://doi.org/10.1016/j.smrv.2025.102203
Munro, N. R., Teague, S., Somoray, K., Simpson, A., Budden, T., Jackson, B., Rebar, A., & Dimmock, J. (2026). Effect of exercise on depression and anxiety symptoms: Systematic umbrella review with meta-meta-analysis. British Journal of Sports Medicine, 60(8), 590–599. https://doi.org/10.1136/bjsports-2025-110301
National Institute of Mental Health. (2024). Trastorno afectivo estacional. https://www.nimh.nih.gov/health/publications/espanol/trastorno-afectivo-estacional
National Institute of Mental Health. (s. f.). Trastorno afectivo estacional: Algo más que la tristeza invernal. https://www.nimh.nih.gov/health/publications/espanol/trastorno-afectivo-estacional-algo-mas-que-la-tristeza-invernal
Rohan, K. J., Mahon, J. N., Evans, M., Ho, S.-Y., Meyerhoff, J., Postolache, T. T., & Vacek, P. M. (2015). Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: Acute outcomes. American Journal of Psychiatry, 172(9), 862–869. https://doi.org/10.1176/appi.ajp.2015.14101293
Rohan, K. J., Meyerhoff, J., Ho, S.-Y., Evans, M., Postolache, T. T., & Vacek, P. M. (2016). Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder. American Journal of Psychiatry, 173(3), 244–251. https://doi.org/10.1176/appi.ajp.2015.15060773
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
“I feel worse when the weather changes…” What if it’s not just missing summer?
Some people look forward to autumn. Others notice that, as the days become shorter, something seems to change inside them too.
Less energy, more difficulty concentrating, changes in appetite, wanting to stay at home more often, or a slightly lower mood. Experiencing some changes when the seasons shift does not necessarily mean that there is a psychological problem. Many people go through short periods in which they feel somewhat different as the seasons change (National Institute of Mental Health [NIMH], 2024).
The reduction in daylight hours is one of the factors that has been studied in relation to these changes. Possible changes in circadian rhythms and in systems related to serotonin and melatonin have also been investigated. However, seasonal affective disorder cannot be explained by one single cause, and its underlying mechanisms are still being studied (NIMH, 2024).
So perhaps the question is not only “Do I like winter less?”, but also: “How is this change actually affecting me?”
Not every seasonal low mood is seasonal affective disorder
When these changes are intense and appear repeatedly during particular times of the year, we may be dealing with seasonal affective disorder. It is a type of depression characterized by a recurrent seasonal pattern. Symptoms most commonly begin in autumn or winter and improve during spring or summer, although a summer pattern can also occur (NIMH, 2024).
However, it is important not to pathologize every change in mood associated with autumn or winter.
Rather than focusing on one isolated feeling, it can be useful to consider how long it lasts, how much it interferes with our life, and whether a similar pattern appears every year. Among other diagnostic considerations, depressive episodes should occur during specific seasons for at least two consecutive years and be more frequent during that season than at other times of the year (NIMH, 2024).
It may be worth paying particular attention if, for several weeks, we notice that it is much harder to get up or get started, we have more difficulty concentrating, we feel less interested in socialising, we enjoy things less than we used to, maintaining our routines requires much more effort, or our energy and mood are clearly lower.
Not everything needs to happen at the same time. What matters is the overall picture and how much it is interfering with our daily life (NIMH, 2024).
What can we take care of?
The goal is not to force ourselves to feel good or expect ourselves to function exactly the same way throughout the year. We can start by noticing which small things help us when our energy is lower.
IN OUR DAILY LIFE
Look for natural light during the day. Going outside and making the most of daylight can be a simple form of self-care. The NIMH includes spending time outdoors and getting sunlight among its recommendations for mild seasonal symptoms (NIMH, n.d.). This should not be confused with light therapy, which is a specific intervention involving exposure to an artificial light source with particular characteristics.
Keep relatively regular routines. Seasonal changes can also affect our everyday rhythms. Maintaining some regularity, without turning our routine into something rigid, can help us preserve a sense of structure. Research has linked greater sleep irregularity with poorer mental health outcomes (Kalkanis et al., 2025).
Take care of your sleep. Rather than trying to do it “perfectly,” it may be more helpful to pay attention to the regularity and quality of our sleep habits. A recent systematic review found associations between greater sleep irregularity and symptoms of depression and anxiety, although this does not mean that keeping regular sleep schedules is, by itself, a treatment for seasonal affective disorder (Kalkanis et al., 2025).
Move your body. We do not need to turn every day into a workout. Walking, dancing, exercising, or doing any form of physical activity that feels manageable can also be part of everyday self-care. Available evidence supports exercise as a useful tool for reducing symptoms of depression and anxiety in different populations (Munro et al., 2026).
Maintain some social contact. When we have less energy, we may feel like isolating ourselves, but staying in contact with people who are important to us can be protective. Social support has consistently been associated with fewer depressive symptoms (Gariépy et al., 2016).
Keep doing activities that are good for you, even if you feel slightly less motivated. This does not mean forcing ourselves to follow a full schedule when we are exhausted. It means trying not to let a drop in energy lead us to suddenly abandon everything that connects us with enjoyment, other people, or a sense of achievement. Behavioural activation is, in fact, one of the components of cognitive behavioural therapy adapted for seasonal affective disorder (Rohan et al., 2015).
It is also important to add a small note of caution. These strategies can be part of self-care, but the evidence specifically supporting lifestyle changes as a treatment for seasonal affective disorder is still limited. A systematic review found promising results in areas such as exercise, sleep, and time spent outdoors, but also pointed to the small number of studies and the low certainty of some of the available evidence (Rothenberg et al., 2024).
For this reason, these recommendations do not replace professional assessment or treatment when someone is experiencing depression.
IN THE WAY WE TALK TO OURSELVES
Notice automatic negative thoughts. When we have less energy or the day feels more difficult, thoughts such as “It’s already dark, the day is wasted” may appear. The first step is not to force ourselves to think positively, but simply to notice how we are interpreting what is happening.
Review our expectations. Sometimes we predict how we are going to feel and make decisions before the moment even arrives: “I’m sure I won’t feel like doing anything on Friday, so I’d better cancel.” It can help to leave some room for uncertainty and see how we actually feel when Friday comes, rather than assuming in advance that we will feel bad.
Do not confuse having less energy with being incapable. Having a less productive day or feeling more tired does not mean that we have lost our abilities. Thoughts such as “I didn’t get anything done today, I’m no good at this” turn a temporary difficulty into a general judgement about ourselves. We can try to describe what is happening in a more balanced way: things are harder for me today, and that does not define what I am capable of doing.
Adjust the pace without giving up completely. Taking care of ourselves does not always mean maintaining exactly the same level of demand. Sometimes we can reduce the intensity without giving up something that usually helps us: “I don’t have the energy for the gym today, but maybe I could go for a walk.” The aim is not to force ourselves, but to look for a more manageable alternative before completely abandoning an activity that is usually good for us.
This is not about replacing every uncomfortable thought with an artificially positive one. It is about learning to identify automatic thoughts and asking ourselves whether our interpretation really describes what is happening or whether it is adding another layer of distress.
This type of work is also supported by psychological interventions for seasonal affective disorder. Cognitive behavioural therapy adapted for this condition works with negative thoughts related to the season and uses behavioural activation strategies. Clinical trials have shown positive results both in reducing symptoms and during later follow-up (Rohan et al., 2015, 2016). The NIMH also includes these strategies among the components of CBT-SAD (NIMH, 2024).
When might it be a good idea to ask for help?
You do not need to wait until you feel completely overwhelmed.
If these changes last for several weeks, are intense, repeatedly appear at the same time of year, or begin to clearly interfere with work, studies, relationships, self-care, or your ability to enjoy things, it may be a good idea to speak to a mental health professional (NIMH, 2024; NIMH, n.d.).
There are different treatment options for seasonal affective disorder, including psychotherapy, light therapy, and certain medications. The most appropriate option should be considered individually according to each person’s circumstances (NIMH, 2024).
You do not have to love the cold, shorter days, or the change of season.
But it may be helpful to ask yourself:
Am I simply noticing the change of season, or is it affecting me more than usual?
Paying attention to it without becoming alarmed, but without dismissing it either, can be a good first step towards taking care of ourselves.
References
Gariépy, G., Honkaniemi, H., & Quesnel-Vallée, A. (2016). Social support and protection from depression: Systematic review of current findings in Western countries. The British Journal of Psychiatry, 209(4), 284–293. https://doi.org/10.1192/bjp.bp.115.169094
Kalkanis, A., Lenkens, D., Steiropoulos, P., & Testelmans, D. (2025). Sleep regularity as an important component of sleep hygiene: A systematic review. Sleep Medicine Reviews, 84, 102203. https://doi.org/10.1016/j.smrv.2025.102203
Munro, N. R., Teague, S., Somoray, K., Simpson, A., Budden, T., Jackson, B., Rebar, A., & Dimmock, J. (2026). Effect of exercise on depression and anxiety symptoms: Systematic umbrella review with meta-meta-analysis. British Journal of Sports Medicine, 60(8), 590–599. https://doi.org/10.1136/bjsports-2025-110301
National Institute of Mental Health. (2024). Trastorno afectivo estacional. https://www.nimh.nih.gov/health/publications/espanol/trastorno-afectivo-estacional
National Institute of Mental Health. (s. f.). Trastorno afectivo estacional: Algo más que la tristeza invernal. https://www.nimh.nih.gov/health/publications/espanol/trastorno-afectivo-estacional-algo-mas-que-la-tristeza-invernal
Rohan, K. J., Mahon, J. N., Evans, M., Ho, S.-Y., Meyerhoff, J., Postolache, T. T., & Vacek, P. M. (2015). Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: Acute outcomes. American Journal of Psychiatry, 172(9), 862–869. https://doi.org/10.1176/appi.ajp.2015.14101293
Rohan, K. J., Meyerhoff, J., Ho, S.-Y., Evans, M., Postolache, T. T., & Vacek, P. M. (2016). Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder. American Journal of Psychiatry, 173(3), 244–251. https://doi.org/10.1176/appi.ajp.2015.15060773
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