As the days grow shorter and the chill in the air settles in, you may start to notice a shift—not just in the weather, but in your mood and energy. You’re not alone, though. Many people experience changes in their mental well-being as the seasons change, especially during the fall and winter months. This time of year can feel overwhelming as the demands of your business remain constant, but your focus and motivation might not. So, let’s explore why seasonal changes impact us, and what you can do to combat the blues as the colder months approach.

Why do seasonal changes affect us so much? 

You may have heard of Seasonal Affective Disorder (SAD). It’s a type of depression that’s related to the change in the seasons. And it’s most common in the fall and winter, when the daylight hours begin to wane. But even if you don’t experience full-blown SAD, you may still notice a dip in your energy, motivation and mood as the days grow darker.

This is because our bodies rely on light—especially sunlight—to regulate our internal clocks, aka circadian rhythms. Less sunlight means lower levels of serotonin (the “feel-good” chemical in the brain) and disrupted melatonin, which is the hormone responsible for regulating sleep. These imbalances make us feel tired, sluggish and, sometimes, a little down.

And if you’re a business owner, the combination of seasonal changes and the pressures of running a business can sometimes feel like a double whammy. 

Fall and winter: Seasons of change 

As fall and winter approach, customer behavior begins to shift, along with sales trends and staffing needs. This transition period might require more attention, but it can be hard to stay motivated when you’re not feeling your best. Here’s where self-awareness comes in: Recognizing that this shift is happening can be the first step toward finding balance. 

6 steps to manage the changing of the seasons 

Luckily, there are practical steps you can take to manage the effects of seasonal changes...for yourself and your business. 

1. Maximize natural light. Try to expose yourself to as much natural light as possible, especially early in the day. Whether you sit near a window, take a quick walk during lunch or step outside for a break, every bit of sunlight can help boost your mood and energy. Consider light therapy lamps if getting outside isn’t an option. 

2. Keep it moving. Exercise is a proven mood-booster! Incorporate short bursts of activity during the day, whether it’s a quick workout, a brisk walk, some jumping jacks or some light stretching. This can help you feel more energized and boost your mental clarity. 

3. Prioritize rest. You may feel more tired than usual during the changing season. And that’s OK. Listen to your body! Do your best to maintain a consistent sleep schedule to help regulate your circadian rhythm and improve your focus during the day. 

4. Stay connected. Colder months can make it harder to stay connected to others. Schedule time with friends and family on a regular basis; these times together can help ease the feelings of isolation and stress. 

5. Set boundaries. Set realistic goals and boundaries for your workday to help prevent burnout. It’s OK to slow down and take time for yourself. You know what they say: You can’t pour from an empty cup. (So, fill ‘er up!) 

6. Engage in mindfulness. Take a few moments each day to ground yourself through mindfulness practices, like meditation or deep breathing. It can help you manage feelings of overwhelm and make a world of difference in how you handle seasonal stress. 

Looking forward 

Seasonal changes are inevitable, but how you respond to them can make a big difference in your mental well-being. Remember that you’re not alone in feeling the effects of the changing seasons, but with a bit of self-care and intention, you can continue to show up feeling more refreshed and ready to tackle whatever comes your way. The seasons may change, but your resilience doesn’t have to.