How to Navigate Seasonal Mood Changes with Self-Compassion

As the days grow shorter and the cozy season sets in, many of us feel a shift—not just in wardrobe choices (goodbye sandals, and hello oversized sweater collection), but in our mood and energy. For some, this change is mild, similar to a slight touch of the winter blues. But for others, it’s much more intense, and it's known as Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes. If you add pre-existing conditions like anxiety or depression to the mix, the darker months can feel unbearable, like climbing the steepest mountain in fuzzy socks.

The first step in moving through SAD is understanding first and foremost, you are not broken, lazy, or “just bad at winter.” Your brain and body are simply responding to real, biological shifts in light, weather, and environment. The good news is, however, with self-compassion, supportive routines, and some science-backed tools (yes, supplements and gut health too), you can navigate seasonal mood changes with more ease, enjoyment, and less self-judgment.

Let’s dive in, shall we?

1. What Are Seasonal Mood Changes?

Seasonal mood changes are more than just being “a little grumpy when it’s cold.” They’re a real, biological response to changes in light, temperature, and seasonal rhythms. Some of the symptoms many people notice include:

• Lower energy or fatigue

• Trouble sleeping (too much or too little)

• Increased cravings for carbs or sugar

• Mood dips, sadness, or irritability

• Difficulty concentrating

• And pulling back from social activities

For some, this is mild and it is often referred to as the “winter blues,” as we addressed in the introduction. However, for others, it escalates into Seasonal Affective Disorder (SAD), a diagnosable form of depression that follows a cyclical, seasonal pattern.

2. Seasonal Affective Disorder and Pre-Existing Conditions

If you live with anxiety, depression, PMDD, or another mental health condition, seasonal changes can drastically intensify symptoms. Shorter days can disrupt your circadian rhythm and serotonin levels, which are already sensitive in those living with mood disorders. It's like adding gasoline to a wildfire.

Some symptoms of SAD often overlap with depression, and they can include:

• Persistent low mood

• Loss of interest in activities

• Increased sleep or insomnia

• Overeating or changes in appetite

• and feelings of hopelessness or worthlessness

The key difference between SAD and depression, however, is the seasonal timing. Symptoms of SAD typically start in late fall and improve in early to mid spring. If you’re already managing a condition like anxiety or depression, SAD can feel like an extra weight piled onto an already heavy backpack. A buy one get one free if you will, expect in this case, you didn't buy anything.

3. The Science: Why Seasons Impact Our Mood

Many people are unaware they might even be or are prone to experiencing SAD because many do not know it exists. This is because the concept of weather and seasons impacting mood can seem unfathomable, but it is completely true. Our bodies are deeply tied to light and circadian rhythms, and here’s a quick breakdown of what happens when the seasons shift:

• Less sunlight → less serotonin. Sunlight boosts serotonin, the “feel-good” neurotransmitter. Research has linked lower levels of serotonin to depression and low motivation.

• Vitamin D drops. With less sun exposure, vitamin D deficiency becomes common because the sun is one of its biggest natural sources, and research has found strong evidence linking this drop in vitamin D to depression.

• Melatonin shifts. Darkness cues melatonin, the sleep hormone. With longer nights, your body may produce too much melatonin or may produce it at irregular times, leaving you feeling groggy or restless.

• Disrupted circadian rhythms. You can think of your circadian rhythm as your internal clock, and when it gets thrown off, this impacts mood, energy, and sleep cycles.

Along with all of these changes, if you add in cold weather, less movement, less time outdoors, and fewer social interactions, it’s no wonder many people feel off.

4. Self-Compassion in Seasonal Transitions

Now that you know what leads to SAD and what it looks like, it's important we address the part most people forget: blaming yourself for something you cannot control doesn’t fix seasonal mood changes. You’re not weak for feeling tired, sad, or withdrawn when the seasons shift. You’re a human, and your biology is responding to it's environment and the changes occurring within it.

If you're unfamiliar with the concept of self-compassion, it is one that will drastically change your life for the better. Self-compassion is important no matter the events going on in your life, but it is especially crucial here. Instead of criticizing yourself for “not being productive enough” or “hating winter,” try reframing with gentleness:

• “I’m not lazy; my body is adapting.”

• “Needing rest is not a flaw—it’s a need.”

• “Taking care of myself is a strength, not a weakness.”

This shift in mindset doesn’t magically erase symptoms, but it definitely reduces the secondary suffering we often pile onto ourselves through guilting and shaming. Think of it as wrapping your mental health in a warm, cozy blanket full of love.

If you've never done this before, it may feel uncomfortable at first, and that's okay. By practicing self-compassion, you'll not only help yourself move through some of the symptoms of SAD, but teach yourself a lifelong lesson: you are worthy of being spoken to kindly, softly, gently, especially by yourself, and you deserve all the attention and intention you give to others.

5. Practical Tools for Navigating Seasonal Mood Changes

Light Therapy

• Light therapy lamps: As we previously addressed, changes in light is one of the biggest contributing factors to symptoms of SAD, and light therapy lamps have the wonderful ability of mimicking natural sunlight. This can help regulate serotonin and melatonin. Using one for 20–30 minutes in the morning can truly lift your energy and improve your mood.

Supplements

• Vitamin D: Another important culprit responsible for strong SAD symptoms is a vitamin D deficiency This means it is absolutely crucial to raise your levels in winter months when sunlight is scarce, especially since low levels are strongly linked with depression.

• Omega-3 fatty acids: These powerful fatty acid are found in fish oil or algae supplements, and they deeply support brain health and mood regulation (when supplementing, make sure to opt for one with EPA and DHA)

• Magnesium Glycinate: Also known as the “calming mineral,” magnesium glycinate supports relaxation, sleep, and reduces anxiety, and up to about 75% of Americans do not meet the recommended intake levels.

Herbs for Mood Support

• St. John’s Wort: This powerful herb may help with mild to moderate depression (note: it has been known to interact with some medications so be sure to check with a doctor before consuming).

• Ashwagandha: If you're often in the health and wellness space, it is highly unlikely that you haven't heard of the reputable ashwagandha, a powerful adaptogen that helps balance cortisol and reduce stress in the body.

• Chamomile and lavender: These two calming herbs make for a soothing cup of tea that can nourish and lull the nervous system and support restful sleep.

Gut Health and Mood

Not only can the weather impact your moods, but there is clear and real connection between your gut and your brain. A healthy gut microbiome produces neurotransmitters like serotonin and heavily influences inflammation levels, both of which are linked to mood. You can make a difference, however, by:

• Eating more fiber-rich foods during this time (this includes veggies, legumes, & whole grains).

• Adding fermented foods like sauerkraut, kimchi, sourdough bread or kefir.

• And considering a quality probiotic supplement for extra support if/when needed.

Lifestyle Anchors

Along with internal practices and habits, there are many external, lifestyle things you can do and come back to to help. These include:

• Movement: Gentle exercise like walking, yoga, or dancing strongly helps boost serotonin.

• Creating a Routine: A consistent sleep and wake schedule deeply help stabilize your circadian rhythm, making you feel a little more balanced, or should we say, harmonious throughout the day.

• Connection: Never discount the power of being in the presence of loved ones because it truly does impact you in ways you may not fully understand. Even a short social interactions with someone who makes you feel seen, safe, and loved can buffer against and halt mood dips in their tracks.

6. Building a Compassionate Seasonal Routine

Now that we've discussed some of the tools and resources available to help mitigate SAD symptoms, let's dive into an adjustable sample routine. Here’s an example of how you might weave these tools into a realistic winter day:

• Morning: Start off your day using a light therapy lamp while sipping some tea (ashwagandha or whatever else you feel like) or journaling.

• Afternoon: Take a brisk 15-minute walk outdoors for some natural light exposure.

• Evening: Eat a warm, nutrient-rich meal with protein, leafy greens, and healthy fats, and add in some fermented foods to support your gut health.

• Night: Sip some tea (chamomile, ashwagandha, or anything else you'd like), write down 3 things you’re grateful for (allow yourself to feel it in your body and in your heart), and practice a short breathing exercise. Also, aim for consistent sleep.

Take another look at this example, and know that the key is not perfection. It’s about creating small, supportive rhythms that help your body adapt and keep your mood steadier through seasonal changes. It's about supporting and uplifting you.

Final Thoughts

After everything we've discussed, one of the biggest things to take away is that seasonal mood changes are absolutely real, valid, and deeply human. Whether you experience mild winter blues or full-blown Seasonal Affective Disorder, your struggles have never meant and will never mean that you’re weak or failing, but that your biology is responding to the natural changes in the world around you.

By combining science-backed strategies (light therapy, supplements, gut health) with self-compassion, you can navigate these shifts with much more ease and feel more present in your life. Think of it not as fighting winter, but as learning to move with it: leaning into warmth, rest, nourishment, gentle self-care, and self-love.

Know you're not alone if seasonal shifts leave you feeling off balance. The Whole-Self Wellness Guide offers 10 days of gentle practices and knowledge to help you find stability, care for your mental health, and feel supported through every season.

You deserve more than just surviving the season; You deserve to feel supported, seen, and soothed along the way. Most importantly, you deserve to live your life presently.