Coping with Seasonal Changes: How Shorter Days Impact Mood and Energy
by Cali Shimkovitz, MEd, RP(Q)
As the days get shorter and the evenings get darker, many people notice a shift in their mood and energy. You might feel more tired than usual, crave more carbs, or find yourself less motivated to keep up with schoolwork, sports, or social plans. While these changes don’t always mean you have seasonal affective disorder (SAD), they can still impact daily life. The good news? There are simple, everyday strategies to help your mind and body adjust to seasonal changes.
Why Seasonal Changes Affect Us
Our bodies run on something called a circadian rhythm – basically, an internal clock that’s guided by light. When daylight decreases, the brain produces more melatonin (the hormone that makes us feel sleepy) and less serotonin (a chemical that boosts mood). That shift can leave us feeling sluggish, unmotivated, and sometimes down.
For teens and young adults, this dip in energy can be especially challenging: juggling school, extracurriculars, and social lives already requires a lot of fuel. Adding darker days into the mix can make it harder to stay focused, balanced, and positive.
Everyday Tips to Boost Mood and Energy
1. Maximize Your Light Exposure
Light is one of the most powerful tools for regulating mood and energy.
Try to get outside for at least 15 - 20 minutes during daylight hours, even if it’s cloudy.
Position your study spot or desk near a window.
If mornings feel especially tough, consider using a light therapy lamp (often called a “SAD lamp”), which mimics natural sunlight.
2. Keep a Consistent Routine
When your body feels thrown off, structure can help stabilize things.
Stick to regular sleep and wake times, even on weekends.
Keep meals and snacks on a schedule to support energy throughout the day.
Create small rituals – like morning stretching, a walk after school, or winding down with tea – that give your body signals for activity and rest.
3. Move Your Body (Even a Little)
Exercise is a natural mood-booster, but in the fall and winter, it can be harder to find the motivation. Start small. The goal isn’t perfection – it’s giving your body a regular energy boost.
Try a 10-minute walk, yoga stretch, or quick workout video.
Build activity into routines you already have, like walking with a friend between classes or biking to school.
4. Fuel Your Body Wisely
Shorter days often bring stronger cravings for carbs and sugar. While it’s okay to enjoy comfort foods, balance helps keep energy steady.
Pair carbs with protein (like toast with peanut butter or pasta with chicken).
Keep easy, nourishing snacks handy – nuts, fruit, yogurt, or hummus with veggies.
Don’t skip meals, even if your appetite is lower.
5. Stay Connected
Dark evenings can make it tempting to hibernate, but connection is key for mood.
Schedule social plans, even low-key ones like studying with a friend or watching a movie.
Reach out to someone you trust if you notice yourself withdrawing more than usual.
Remember: you don’t have to feel 100% “on” to be around people who care about you.
When to Seek Extra Support
Feeling a little lower energy in the fall and winter is common. But if you notice your mood is consistently low, you’re struggling to get out of bed, or you’re losing interest in things you normally enjoy, it might be more than just seasonal adjustment. That’s when talking to a therapist can make a big difference.
At Straight Up Health, we often see young people at this time of year who are navigating “seasonal blues.” Therapy can help you build tools to cope, recognize when your body needs extra care, and prevent stress or sadness from snowballing.
Final Thoughts
Seasonal changes affect all of us – it’s part of being human. But shorter days don’t have to mean lower quality of life. By adding small but intentional habits around light, movement, routines, nutrition, and connection, you can support your mood and energy as we move into fall and winter.
Remember: your body is adjusting, and it makes sense to give yourself a little extra care right now!