When the Seasons Change, So Can We: From Heatwaves to Cosy Nights

There’s something rather funny about our relationship with the British weather.

We spend months wishing for sunshine.

Then the sunshine arrives.

And after a few weeks of heatwaves, restless nights, crispy grass and absolutely no sign of rain, we're standing in front of the fan whispering:

“I miss autumn.”

Suddenly, we're dreaming about jumpers.

Rain against the windows.

Cold mornings.

Cosy evenings.

Blankets on the sofa.

Hot drinks.

And being able to sleep without feeling as though we've been personally placed inside an oven.

This year, in particular, we've experienced some pretty extreme heat and long stretches without much needed rain. For some people, the heat has been enjoyable. For others, it has been exhausting, uncomfortable and surprisingly difficult emotionally.

And perhaps that's a useful reminder that the seasons can affect our mental health in different ways.

We often talk about mental health and the seasons in terms of winter, shorter days and something called Seasonal Affective Disorder, or SAD.

But our relationship with the seasons isn't quite as simple as summer = happy and winter = miserable.

Our bodies and minds respond to changes in light, temperature, sleep, routine and environment.

And sometimes, the season we're desperately waiting for isn't the one everyone else seems to be enjoying.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, commonly known as SAD, is a form of depression that follows a seasonal pattern.

For many people, symptoms begin during autumn and continue through the winter months. As daylight decreases and the days become shorter, they may experience changes in their mood, energy, sleep, appetite and motivation.

For others, seasonal symptoms can occur at different times of the year.

SAD isn't simply about disliking winter.

It's not just:

“I don't like getting up when it's dark.”

Although, let's be honest, very few of us are enthusiastic about that particular experience.

SAD can have a much more significant effect on someone's emotional wellbeing and day-to-day life.

Someone may find themselves feeling persistently low, exhausted, withdrawn or unmotivated. Things they normally enjoy may stop feeling enjoyable. Concentration can become difficult. Sleep patterns can change, and some people may sleep considerably more than usual.

They may also notice changes in appetite, increased cravings, irritability or a general feeling of “I don't quite feel like myself.”

And because these changes happen at a particular time of year, it can be easy to dismiss them.

“It's just the weather.”

“I'm tired.”

“Everyone feels like this in winter.”

“I'll be fine when spring comes.”

But if the change is affecting your everyday life, it is worth paying attention to.

When the clocks go back

There is something quite dramatic about the clocks going back.

One minute, you're finishing work and there is still plenty of daylight.

Then suddenly, you're leaving work in darkness wondering whether you've accidentally slept through an entire day.

The darker evenings can be particularly noticeable.

That after work walk that seemed appealing in September suddenly feels much less inviting.

The garden disappears into darkness.

The evening feels shorter.

And before you know it, you're on the sofa at 6pm wondering whether it is socially acceptable to go to bed yet.

For some people, the reduction in daylight can contribute to changes in mood and energy.

Our bodies have an internal body clock, which helps regulate sleep and wakefulness. Light is an important signal for that system.

Changes in daylight can influence sleep patterns and the hormones involved in our sleep wake cycle and mood.

This is one reason why some people notice that their energy, motivation and emotional wellbeing change as the seasons do.

It's not simply “being a bit fed up because it's raining.”

There can be genuine biological and psychological changes taking place.

And then there's winter

Winter can bring its own challenges.

The mornings are darker.

The evenings arrive earlier.

The weather can be cold, wet and miserable.

Getting outside may feel harder.

We may naturally become less active and more inclined to stay indoors.

For some people, this is comforting.

For others, it can become isolating.

We might see friends less often. Exercise routines can disappear. We may spend less time outside and have fewer opportunities to experience natural daylight.

And when all of those things happen at once, it can have an impact on how we feel.

Sometimes the change is gradual.

You don't wake up one morning thinking, “I have SAD.”

Instead, you notice that you've slowly stopped doing things.

You're replying to fewer messages.

You're cancelling plans.

You're sleeping more.

You're struggling to get motivated.

You're not enjoying the things you normally enjoy.

And eventually you find yourself thinking:

“I just want to feel like me again.”

But summer can affect us too

This is where things get interesting.

Because while SAD is most commonly associated with autumn and winter, not everyone finds summer easy.

In fact, this year's heat has given many people a very real reminder of that.

Extreme heat can affect our sleep, energy, concentration and irritability. When nights remain hot, getting enough restful sleep can become difficult.

And when you've had several nights of poor sleep, even small things can feel much bigger.

The washing machine making a strange noise?

Unacceptable.

Someone asking, “What's for dinner?”

A personal attack.

The dog wanting to go for a walk when it's 30 degrees?

Absolutely not.

There can also be a strange pressure around summer.

We're told that summer is supposed to be fun.

We're supposed to be outside.

We're supposed to be enjoying the sunshine.

We're supposed to be making memories.

We're supposed to be going on holiday, having BBQs, meeting friends and living our best lives.

But what if you don't feel like doing any of that?

What if the heat makes you tired?

What if you sleep badly?

What if you prefer being indoors?

What if everyone else seems to be celebrating summer while you're counting down to October?

You're allowed to feel that way.

You don't have to love the season everyone else loves

There can be a lot of pressure to feel happy when the weather is good.

But sunshine doesn't automatically equal happiness.

Just as rain doesn't automatically equal sadness.

Our mental health is much more complicated than that.

Some people thrive during long summer days.

Some struggle with the heat.

Some feel energised by winter.

Others find the darkness incredibly difficult.

And some people experience significant seasonal changes in their mood.

The important thing is noticing your own pattern.

Perhaps that's why autumn feels so comforting

When people say they're waiting for autumn, I wonder if they're sometimes waiting for more than cooler weather.

Perhaps they're waiting for permission to slow down.

There is something incredibly comforting about autumn.

The first chilly evening.

The sound of rain.

Putting a jumper on.

Making a hot drink.

Turning the lights on earlier.

Getting under a blanket.

Watching something familiar.

Being indoors without feeling that you should be somewhere else.

And, of course, there is the return of the cosy night.

Perhaps it's not actually the autumn itself we're craving.

Perhaps we're craving comfort, routine, rest and a feeling of safety.

And those are things we can create at any time of year.

What can we do to look after ourselves?

If you notice your mood changing with the seasons, start by becoming curious about it.

Think back over the last few years.

Do you notice a pattern?

Does your mood change when the evenings become darker?

Do you struggle more with motivation in winter?

Does your sleep change?

Do you withdraw from people?

Or perhaps you find long, hot summers particularly difficult.

Do you sleep badly when temperatures rise?

Do you feel more irritable or exhausted?

Do you find yourself craving your usual routines?

None of these things mean that something is necessarily wrong.

But they are worth noticing.

Looking after ourselves can involve simple things such as maintaining a regular sleep routine, getting outside during daylight hours, staying connected with people, keeping physically active and making time for things we enjoy.

And if seasonal changes are having a significant impact on your mood or your ability to function, talking to a GP or mental health professional can be an important step.

Counselling can also offer a space to explore what you're experiencing without judgement.

You don't have to wait until things become unbearable.

We don't have to wait for the next season

Perhaps the biggest message here is that our mental health doesn't have to follow the calendar.

We don't have to tell ourselves:

“I'll be okay when summer arrives.”

Or:

“I'll feel better when winter is over.”

Or:

“I'll just get through the next few months.”

If you're struggling, you deserve support now.

And perhaps we can take something from every season.

We can enjoy the sunshine without feeling guilty when we need a break from it.

We can appreciate the cooler evenings without assuming winter has to be difficult.

We can welcome the rain without pretending that everything feels wonderful.

And we can create our own little moments of comfort, whatever the weather is doing outside.

Because sometimes mental health is about accepting that we aren't all affected by the seasons in the same way.

For some people, summer brings energy and joy.

For others, it's a season of exhaustion and disrupted sleep.

For some, autumn brings relief.

For others, it marks the beginning of a difficult few months.

And for those experiencing SAD, the changes in daylight can be much more than simply not liking winter.

So as we move from this year's hot, dry summer towards cooler days, darker evenings and, hopefully, a little bit of rain, perhaps take a moment to check in with yourself.

Not just:

“What season are we in?”

But:

“How am I feeling?”

Because sometimes, noticing the change is the first step towards understanding what you need.

And if you're currently counting down the days until autumn, waiting for the cosy nights and dreaming of a proper rainy day?

You're definitely not alone.

Just don't say we didn't warn you when January arrives and you're desperately searching for the summer sun again.

It's the British way.