Coping with Seasonal Transitions: Shorter Days, Shifting Routines, and Staying Grounded
Lilla Jones, MA, LPC
As the seasons change, many of us notice changes in mood, energy, and focus. The transition from summer into fall and winter can be especially challenging. Shorter days, colder weather, and shifting routines often bring both subtle and significant stress. While some people look forward to cozy nights and crisp mornings, others feel overwhelmed, fatigued, or even down. Both experiences are valid.
Why Seasonal Shifts Affect Us
Our bodies and minds are deeply connected to natural rhythms. Less daylight can disrupt sleep cycles and mood-regulating hormones, while new school or work routines may strain our sense of balance. Even if you don’t notice it at first, these seasonal transitions can contribute to feeling more anxious, scattered, or drained.
Common Emotional Responses
Feeling more tired or unmotivated
Heightened anxiety or irritability
Overwhelm with schedule changes
Grief for the season you’re leaving behind
A pull toward isolation or “hibernation”
Ways to Stay Grounded
Therapy is one of the most effective tools for managing and overcoming anxiety and depression. Here’s how it can help:
1. Minimize interruptions to your routine
Our bodies thrive on rhythm. Even small routines like waking up and going to bed around the same time, eating regular meals, or keeping a simple morning ritual can give your nervous system a sense of stability when the outside world is shifting.
2. Seek Natural Light
Exposure to daylight helps regulate sleep, energy, and mood. Try a short walk in the morning, sit near a sunny window, or consider a light therapy lamp if you notice your energy dipping in darker months.
3. Practice Seasonal Self-Compassion
Notice if you are criticizing yourself for being more tired, less motivated, or not as cheerful as you “should” be. Seasonal changes affect everyone differently. Offering yourself kindness rather than judgment is one of the most powerful grounding tools.
4. Add Grounding Rituals
Think of simple practices that anchor you. Lighting a candle, practicing a short breathing exercise, journaling at the end of the day, or savoring a warm drink can all provide moments of steadiness. Even brief rituals repeated daily create comfort.
5. Move Your Body in Gentle Ways
Movement does not need to be intense to be effective. Stretching, yoga, walking, or dancing to a favorite song can help release tension and reconnect you with your body when stress or seasonal fatigue set in.
6. Stay Connected
Isolation often intensifies during seasonal changes. Reach out to friends, plan low-pressure get-togethers, or schedule time with supportive people. Even sending a quick text or voice message can help counter the urge to withdraw.
7. Limit Overload
Pay attention to your intake of news, social media, and even caffeine or alcohol. These can amplify stress or mood swings. Setting gentle boundaries such as screen-free evenings or shorter social media check-ins can make transitions easier.
8. Engage Your Senses
Grounding can be as simple as engaging sight, sound, touch, taste, or smell. Wrap yourself in a soft blanket, listen to calming music, notice the colors outside your window, or enjoy a seasonal meal. Sensory anchors bring you back to the present.
When Life Adds Extra Weight
IIt’s important to remember that these suggestions are focused on seasonal transitions. But most of us aren’t only dealing with shorter days; we also carry the weight of work stress, family responsibilities, financial concerns, health issues, or relationship changes. Each additional stressor stacks onto the load. This means it becomes even more important to lean into grounding skills, coping tools, and supportive connections. Think of it as bulking up your self-care routine to match the added weight you’re carrying. The more stressors in play, the more intentional we need to be in caring for our minds and bodies.
A Final Thought
Transitions, even predictable ones like the change of seasons, affect us more than we realize. If you’re noticing stress, overwhelm, or low mood as the days grow shorter, you’re not alone. With small, intentional practices, it’s possible to feel more balanced and supported during this seasonal shift.
You’re Not Alone
If this season feels heavier than expected, know that many others are experiencing the same. Taking steps to care for yourself shows strength and intention. If you are reading this blog, you are already beginning that process by reflecting on what you need.
I help adults navigate stress, transitions, relationship challenges, chronic illness, and identity concerns in a safe, affirming space. My caseload has just opened to a few new clients, and I would be honored to support you during this season of change. Call or text me today at 970-818-8039 to learn more or schedule a time to connect. Together, we can work toward steadiness, resilience, and relief.
