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As the days grow colder and shorter, many of us notice the seasonal shift affecting us both physically and mentally. During this time, we become more vulnerable to viruses, body aches, and mental strain. For those already dealing with mental health challenges, this period can feel even more difficult.
Just as the seasons change, so do our energy and productivity levels. Yet, in a culture that prioritizes constant "doing," we often resist these changes, blaming ourselves for decreased productivity and exhausting ourselves trying to maintain the same pace year-round.
However, pushing forward without genuine rest can have the opposite effect: diminished productivity, greater susceptibility to mistakes, and reduced creativity. Neglecting rest can weaken your immune system, increase the risk of stress-related issues, and eventually lead to burnout. Over time, chronic fatigue or illness may force you to rest, disrupting your plans far more than taking regular breaks would.
Allowing yourself time to rest and recharge enhances both resilience and productivity. When rest is embraced as a necessity rather than a luxury, it renews focus and helps you navigate daily life more effectively. This is why the transitional period invites us to tune in more closely to our physical and mental health needs.
Seasonal shifts in energy and productivity can trigger self-criticism with thoughts like, "I should be doing more" or "I’m being lazy." Acceptance and cognitive defusion practices can help notice these automatic thoughts without identifying with them. Acknowledging them as thoughts—not facts—creates distance them and offering greater freedom of choice.
Our inner critic often drains more energy than our to-do lists. Instead of viewing energy fluctuations as failures, consider them natural cycles essential for well-being. Reframe rest as an act of self-kindness and integrity towards your health rather than a sign of failure.
Remember that low-energy days are not permanent states but temporary fluctuations. Reminding yourself of this can help shift feelings of guilt or frustration, allowing you to adopt a kinder, more compassionate inner voice.
Even during "breaks¨ our minds often remain overstimulated. Mental health struggles can be exacerbated during breaks when we are constantly exposed to information overload- like in the form of social media or distressing news. To truly rest, try mindful pauses throughout the day. If disconnecting from media entirely feels daunting, choose your content mindfully and watch something neutral, funny, or calming.
Cold days may tempt us to stay cozy under a blanket but prolonged inactivity can lead to a cycle of low energy, decreased motivation ,and contribute to depression. Break the loop with small activities you enjoy—or used to enjoy. At times, doing something less immediately appealing, like attending a social event, stepping outside for fresh air or anything that is important to you, can significantly improve mood and energy levels afterward. Try noticing its effect on your mood, self-satisfaction, and energy level.
Remember, you’re not alone in experiencing these seasonal changes. We all feel them to some degree, though some may be more sensitive than others. Notice where your energy is going, and release the pressure to stay the same year-round—it’s exhausting and unsustainable. See if you can accept these changes and intentionally integrate rest or energy-boosting activities as needed. While embracing fluctuations, keep your personal goals and your values in mind. Start with manageable small steps that can build your confidence and create momentum over time.
Incorporating self-care practices into your routine—especially during seasonal changes—can improve your mental health and energy levels. By embracing rest as a valuable tool, you’ll be better equipped to handle the fluctuations in productivity and mood that come with the colder months. Prioritizing your well-being will help you feel more grounded and resilient.
Final note:
However, if it all feels too much and you’re struggling with persistent low energy, self-criticism, or difficulty finding meaning—professional mental health support can be a good idea. You don’t have to navigate these challenges alone.