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Navigating Seasonal Depression: Finding Balance as the Seasons Change


I don’t know about you, but the change of seasons has a way of making me feel... everything. There's something about those shifts in nature and time that seems to impact our lives in ways we might not always understand. Whether it's the weather turning colder or the start (or end) of a sports season, transitions can stir up our emotions, moods, and even our sense of purpose. So, let's unpack how seasonal changes can affect us and, more importantly, what we can do to navigate these shifts with a little more grace and self-compassion.


The Weather Connection: When Sunshine (or Snow) Rules Our Moods and Seasonal Depression Might Come to Play



Let's start with the most obvious seasonal shift: the weather. We all know that a sunny day can make us feel cheerful, while a gray, rainy one can leave us feeling tired or unmotivated. There’s actual science behind this! Our brains are wired to respond to the amount of sunlight we receive. As days grow shorter in fall and winter, our serotonin levels (that feel-good brain chemical) can dip. This can lead to changes in our mood, energy levels, and even how we handle stress.

For some, this seasonal shift is mild, maybe just a little “blah” feeling. For others, it can be more intense, leading to a form of depression known as Seasonal Affective Disorder (SAD). But even without a formal diagnosis, many of us notice a change. Maybe you feel more tired, more prone to anxiety, or find that it takes more effort to feel upbeat. It’s important to acknowledge this because sometimes, just recognizing the source of our discomfort can make it a bit more manageable.


Seasonal Transitions Beyond the Weather: Sports Seasons and Life Changes

But here’s the thing: weather isn’t the only seasonal change that impacts us. Think about sports seasons, especially if you or someone you love has been deeply invested in a sport for years. If you’ve ever played a sport or had a child, friend, or partner who does, you know that the end of a season can feel like a small (or not-so-small) loss. It’s like finishing a great book; there’s this sense of “What now?”

Maybe you’re a student-athlete who just retired from a sport you’ve dedicated years to, or perhaps you’re a parent adjusting to having more (or less) free time as your kid’s sports schedule changes. Sports seasons, especially if they're a major part of your life, can have a significant impact on your emotional state. The energy, camaraderie, and structure of being involved in a team or athletic community can leave a big void when the season wraps up.

Similarly, seasonal transitions like back-to-school time or moving into holiday season mode can add to our emotional rollercoaster. These times bring their own mix of excitement, stress, and adjustment, impacting how we feel and behave.


Team on their last game together.
The end of a sports career requires a significant amount of emotions.


The Emotional Push and Pull of Change

So why do these seasonal changes feel so intense? Well, change itself is hard, even when it’s something we know is coming. Humans are creatures of habit. We like routine, even if we say we don’t. The structure of our lives, whether it’s dictated by the weather, school semesters, sports seasons, or annual traditions, gives us a sense of stability. When that structure shifts, our brains and bodies have to readjust, and that process can bring about everything from anxiety to fatigue to existential “What am I doing with my life?” thoughts.

For athletes in particular, the end of a season—or the decision to retire—can feel like an identity crisis. If your whole life has been structured around practices, games, and athletic goals, stepping away from that world can leave you feeling lost or unsure of who you are. Even if you know you made the right decision for your body or your future, it’s natural to mourn the loss of something that’s been such a huge part of your life.


Finding Balance in Seasonal Shifts

So, how do we ride these emotional waves without getting completely knocked over? Here are a few strategies that can help:

  1. Acknowledge Your Feelings: First and foremost, it’s okay to feel whatever you’re feeling. Seasonal transitions can bring up a range of emotions, and there’s no “right” way to feel. Sometimes, just validating your own experience—“Of course I’m feeling off; the seasons are changing, and so is my routine”—can make a world of difference.

  2. Stay Active, But Be Gentle: Physical activity can be a huge mood booster, but it’s okay to switch up your routine based on what feels good. If you’re missing the intensity of a sport like volleyball, try something that feels restorative, like yoga or gentle strength training. This kind of exercise is not only great for your body but can also help you feel more grounded and connected to yourself.

  3. Create New Routines: If your sports schedule or outdoor habits have changed, find ways to create new rituals. This could be as simple as setting aside time for a morning walk, starting a new hobby, or scheduling regular check-ins with friends. Structure can be comforting, even if it looks different from what you’re used to.

  4. Communicate and Advocate for Yourself: If work stress or responsibilities are adding to your sense of burnout, don’t be afraid to have conversations about it. Talking to your boss or adjusting your workload may feel daunting, but advocating for your well-being is essential. Similarly, if you’re feeling responsible for friends or relationships that might not be healthy, think about what boundaries you need to set for your own emotional health.

  5. Prioritize Rest and Reflection: Sometimes, seasonal shifts are an opportunity to rest and reflect. Think about what’s working in your life and what’s not. Are there ways you can adjust your expectations, whether that’s in your career, social life, or personal goals? Giving yourself permission to slow down, especially as the weather cools, can be incredibly healing.

  6. Embrace the Beauty of the Season: Finally, try to find something you enjoy about the new season, whether that’s the coziness of fall, the excitement of winter holidays, or the freshness of spring. It can be as simple as lighting a seasonal candle, watching a favorite movie, or going for a scenic drive. Finding small moments of joy can make even the most challenging transitions feel a little more manageable.


Final Thoughts

The change of seasons, whether weather-related or life-related, can be hard. But they also offer us opportunities to grow, reflect, and reimagine what balance looks like in our lives. So, whether you’re adjusting to shorter days, a new athletic chapter, or a different work schedule, know that it’s okay to feel all the feels. We’re all just doing our best to ride the waves of change, one season at a time.


Be Well!

Megan

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