Why Seasonal Change Affects Mental Health

Chao Zhao
Oct 6
3 min read

Updated: 2 days ago

As the seasons shift on top of all the craziness in the world now, so do our minds and bodies. Research shows that transitions in light, weather, and routine can significantly affect mood. According to the National Institute of Mental Health (2023), reduced sunlight in fall and winter can disrupt circadian rhythms, lower serotonin levels, and trigger symptoms of depression or anxiety. This is why many people experience Seasonal Affective Disorder (SAD) or milder mood dips as days shorten.

Beyond biology, seasonal changes also carry emotional weight: the end of summer often signals increased workload, academic stress, holiday pressures, and reflections on what we have (or haven’t) accomplished during the year. For immigrants and multicultural families, fall holidays can also bring up intergenerational conflict, cultural disconnection, or loneliness.

Practical Tools to Support Mental Health in Fall

While therapy offers structured healing, there are daily tools that can help regulate mood and reduce stress during seasonal transitions.

1. Light & Nature Exposure

Try morning or lunchtime walks or outdoor breaks during the day to boost natural light exposure.
Indoor sun lamps (e.g., light therapy boxes) are clinically shown to reduce SAD symptoms.

2. Grounding Routines

Establish consistent sleep and wake times to support circadian rhythm. I know this is hard! It doesn't hurt to try, though.
Use gentle rituals (e.g., warm tea, journaling, and mindfulness practices) to create stability. If you are my client, you know what mindfulness practices are, way more than just deep breathing, right?!

3. Movement for Regulation

Gentle exercise like yoga, tai chi, or dance/simply stretches can improve endorphins and reduce anxiety.
For those who feel disconnected from their body, slow, mindful stretching or shaking can help re-regulate the nervous system. Neurodivergent Insights explained it well.

Art-Making & Creative Tools for Mood and Anxiety

Art therapy provides unique ways to process seasonal shifts when words feel heavy. According to the American Art Therapy Association, creative engagement decreases cortisol (stress hormone) and enhances emotional resilience. Here are a few art-based practices clients (and anyone) can try at home:

1. Mood Color Journals

Each day, choose a color to represent your mood and fill a page with it (paint, marker, collage).
Over time, this creates a visual diary that helps track emotional patterns through the season.

2. Anxiety Clay Release

Keep clay or dough (e.g., homemade playdough or Play-Doh) on hand or a fidget toy. Kneading, pulling, or shaping offers a physical outlet for tension release.
Symbolically create “containers” (e.g., boxes, jars) for worries, then seal them to practice letting go.

3. Seasonal Mandalas

Draw or collage circular mandalas using natural fall materials (leaves, seeds, earth tones).
Mandalas are ancient tools for centering and can calm racing thoughts.

4. Music & Movement Collage

Pair art-making with playlists that reflect your current energy (calm, upbeat, grounding).
Move your body while drawing or painting, connecting rhythm, movement, and imagery.

5. Gratitude Collage

Collect images, textures, or words from magazines that represent gratitude and abundance.
This simple practice counters negative mood shifts and refocuses attention on resilience.

Why Now Is the Perfect Season to Invest in Your Mental Health

As the days grow shorter and the year winds down, many of us notice the weight of accumulated stress. In 2025, the world feels especially heavy, with economic uncertainty, global conflict, climate-related disasters, and constant tech-driven change continuing to impact our daily lives.

For professionals, immigrants, and creatives in Los Angeles, the pressure to perform while balancing cultural identity, language, and relationships can feel overwhelming. Mental health research shows that periods of seasonal change are natural times for reflection, reset, and building resilience (American Psychological Association, 2023).

This fall, Creative Hearts Collaborative invites you to slow down, nurture your well-being, and enter the season with balance through our Fall Wellness Package. Contact us for more info.