How To Manage Seasonal Mood Changes And Live Freely

You might not be aware of the fact that seasonal mood changes can significantly impact your mental health. As a result, you may encounter severe mood fluctuations throughout the day. This may happen at any place, any time, whether at home or workplace. It also reduces your interest in daily activities and isolates you from others. A typical example is Seasonal Affective Disorder (SAD), which triggers feelings of sadness in people, and they might suddenly lose all interest in doing things that they actually love.

If you experience severe mood swings due to seasonal shifts, they can drastically disrupt your personal, work, and social life. In this content, I provide practical strategies that can help readers handle seasonal mood fluctuations. These practical strategies may empower them to maintain positive mental health and also help them stop sudden mood swings throughout the day.

Strategies for Managing Seasonal Mood Changes

Light Therapy

Getting enough natural light is essential in regulating our body’s internal clock, also known as the circadian rhythm. This internal clock influences sleep patterns, hormone release, and overall mood.

Light therapy boxes are designed to counteract mood swings by emitting bright, artificial light that mimics natural sunlight. These boxes usually provide light at an intensity of 10,000 lux, which is significantly brighter than typical indoor lighting. By using a light therapy box for about 20-30 minutes each morning, especially in the early hours of the day, individuals with Seasonal Affective Disorder (SAD) can help reset their internal clock. This exposure triggers biochemical changes in the brain that help boost mood and improve energy levels.

It’s often recommended to place the light box at a slight angle in front of you while performing another activity, such as reading or eating breakfast. This way, you can use bright lights to boost serotonin levels in your brain and prevent seasonal mood swings.

Follow A Healthy Routine

You should follow a strict routine for your mental well-being. These are the common rules you must consider:

• Regular Sleep. It would be best to get enough sleep (7-8 hours) regularly to energize your body and mind. If you do not get that amount of quality sleep every day, it will disrupt your body’s natural rhythms. Along with your regular sleep, you may also take frequent power naps to relax your mind and improve your mood.
• Physical Exercise. Regular physical exercise, such as walking, jogging, swimming, or any other activity, boosts your mood. Exercising 2-3 times a week is enough to increase your overall energy levels and reduce symptoms of seasonal mood swings.
• Balanced Diet. A nutritious diet will provide essential vitamins and minerals that support brain health, promoting emotional balance and sustained energy.
• Enjoyable Activities. Get enough time for your hobbies and activities you love, as these can provide a mental break, lift your mood and reduce stress.

Stay Physically Active for Seasonal Mood Changes

Regular exercise is a powerful tool for managing seasonal mood changes. It helps elevate mood, increase energy levels, and boost overall mental well-being. Physical activity stimulates the release of endorphins, often called “feel-good” hormones, which can naturally boost mood and reduce symptoms of depression and anxiety.

If you commonly encounter seasonal mood swings, you must develop habits of doing physical activities, such as running, swimming, walking, and cycling, to increase blood flow to your brain. Being outside increases exposure to daylight, which helps regulate the body’s internal clock and supports cognitive function and resilience to stress. So, if you feel isolated or lethargic during the colder, darker months and encounter severe mood swings, you must increase your daily physical activities, alone or with your family.

Increase Social Connection

You must maintain social interaction with your family, friends, co-workers and others who are related. This will reduce the feeling of loneliness, improve emotional well-being, and prevent you from being isolated. When you talk to multiple people, such as your family members, friends, etc, they will provide you with much-needed emotional support. Such an emotional boost is required for you to maintain good mental health.

When you interact with your loved ones, your brain releases a neuropeptide called oxytocin. This hormone has a positive impact on human mental health. It modulates anxiety and fear responses by promoting social bonding, trust, and happiness. This natural hormone works as an antidepressant and reduces depression, as well as improving overall mood.

You may visit their place or go out to connect with your loved ones. If it is impossible, you may call them, chat with them via mobile apps or make video calls at your convenience. If you live far from your family, you may connect with a local social group or participate in community events.

Practice Mindfulness and Meditation

Engaging in mindfulness techniques, such as meditation, can help you stay present, reduce stress, and improve mental focus. Simple practices like deep breathing and body scanning can be especially helpful during seasonal mood shifts.

Make Dietary Changes in Your Life

Incorporate mood-boosting foods into your diet, including omega-3-rich options like salmon and walnuts, lean proteins, and complex carbohydrates like whole grains. These nutrients can support mental health and help maintain steady energy levels.

Ask For Professional Help

Consulting a mental health professional may be beneficial if seasonal mood changes persist or worsen. They can offer guidance, recommend therapeutic strategies, or suggest treatments such as counseling or medication to manage symptoms effectively.

Author Bio:

Shebna N. Osanmoh I, PMHNP-BC, is a board-certified psychiatric mental health nurse practitioner associated with Savant Care, Los Altos, CA, mental health clinic. He has extensive experience and a Master’s from Walden University. He provides compassionate, holistic care for diverse mental health conditions.