How Seasonal Changes Affect Your Mood: What the Research Says About Children, Postpartum Parents, and Perimenopause
- Kristen Drozda
- Nov 12
- 3 min read
As the seasons shift and daylight fades earlier, many people notice changes in mood, energy, and sleep. If you’ve ever felt more tired or less motivated in winter, you’re not alone. These experiences are often linked to seasonal affective disorder (SAD) or milder seasonal mood changes — and research shows these shifts can affect different groups in unique ways.
At PACE Counselling & Wellness in Mississauga, we see how the rhythm of the seasons impacts clients across all life stages. Whether you’re supporting a child, adjusting to postpartum life, or navigating perimenopause, understanding the connection between light, hormones, and mood can help you care for your mental health more intentionally.
Seasonal Affective Disorder and Mood Changes: What Happens in the Brain
Shorter days and reduced sunlight can disrupt the body’s internal clock — the circadian rhythm — and alter the balance of mood-regulating chemicals like serotonin and melatonin. This can lead to feelings of fatigue, sadness, irritability, or low motivation, especially during fall and winter months (National Institute of Mental Health, 2023).
While anyone can be affected, some groups are more vulnerable due to hormonal changes, developmental factors, or life transitions.
Seasonal Mood Changes in Children and Teens
Children and teens are surprisingly sensitive to changes in light exposure. Studies suggest that up to 5% of adolescents may experience symptoms of seasonal affective disorder, with older teens being most affected (Swedo et al., 1995; American Academy of Family Physicians, 2012).
Common signs of seasonal mood changes in children and adolescents include:
Increased irritability or emotional sensitivity
Withdrawal from social activities
Sleep changes (sleeping more or difficulty waking)
Fluctuating energy or motivation
How to support kids:
Encourage morning light exposure before school.
Maintain consistent sleep and meal routines.
Help them stay socially connected through hobbies or family time.
Seasonal and Postpartum Depression: How Light and Hormones Interact
The postpartum period is marked by intense hormonal shifts — and reduced sunlight can heighten mood vulnerability.Research shows that people who give birth in winter or spring are less likely to experience postpartum depression than those who deliver in summer or fall, suggesting that seasonal factors such as daylight and temperature influence emotional wellbeing (Miller, 2015; American Society of Anesthesiologists, 2017).
Common signs of postpartum mood changes include:
Persistent sadness or tearfulness
Fatigue beyond typical sleep deprivation
Difficulty bonding with baby
Changes in appetite or motivation
Support strategies:
Try daily sunlight exposure or a certified light therapy lamp.
Eat balanced, nutrient-dense meals with omega-3s, whole grains, and lean protein.
Stay connected with your support network or join a postpartum mom group.
Perimenopause, Hormones, and Seasonal Mood Changes
During perimenopause, fluctuating estrogen and progesterone can increase vulnerability to depression and anxiety (Bromberger & Epperson, 2015). Add shorter days and reduced sunlight, and the risk of mood changes grows even more pronounced (Stanford Medicine, 2024).
Common experiences include:
Mood swings or irritability
Sleep disturbances (from night sweats or hormonal shifts)
Fatigue or brain fog
Emotional sensitivity
Wellness strategies for this stage:
Get light exposure early in the day to reset your body clock.
Move your body regularly — even gentle walks help stabilize hormones.
Prioritize balanced nutrition (leafy greens, healthy fats, legumes, and vitamin D-rich foods).
Consider therapy to explore meaning, identity, and balance during life transitions.
Tips for Winter and Fall
Small, consistent habits can make a big difference. Here are therapist-approved tips for managing seasonal affective disorder and low mood in winter:
Seek morning sunlight or use a light therapy lamp for 15–30 minutes.
Stay active with movement you enjoy — yoga, walking, or gentle stretching.
Eat regularly with whole foods to balance blood sugar and mood.
Stay connected — isolation worsens low mood.
Practice rest without guilt. Slowing down in winter is natural and restorative.
At PACE Counselling & Wellness, our team of Registered Psychotherapists and Nutritionists offer holistic care to help you navigate seasonal mood changes and life transitions.
We offer:
Individual therapy for adults, teens, and children
Postpartum and pregnancy counselling
Perimenopause and women’s mental health support
Holistic nutrition consultations to support mood and energy
Virtual therapy across Ontario and in-person sessions in Mississauga
Whether you’re struggling with winter blues, postpartum mood shifts, perimenopausal changes, or seeing changes in your children, you don’t have to navigate it alone.
American Academy of Family Physicians. (2012). Seasonal affective disorder: Common and underdiagnosed. American Family Physician, 86(11), 1037–1041.
American Society of Anesthesiologists. (2017, October 21). Women who give birth in winter or spring less likely to have postpartum depression. https://www.asahq.org/about-asa/newsroom/news-releases/2017/10/women-who-give-birth-in-winter-or-spring-less-likely-to-have-postpartum-depression
Bromberger, J. T., & Epperson, C. N. (2015). Depression during and after the perimenopause: Impact of hormones, genetics, and psychosocial factors. Women’s Midlife Health, 1(1), 2. https://doi.org/10.1186/s40695-015-0002-y
Miller, L. J. (2015). Postpartum depression: Clinical features and differential diagnosis. Psychiatric Clinics of North America, 38(4), 515–531.
National Institute of Mental Health. (2023). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Stanford Medicine. (2024, May). Mental health and menopause: What women need to know. https://med.stanford.edu/news/insights/2024/05/mental-health-menopause-perimenopause-solutions.html
Swedo, S. E., et al. (1995). Seasonality of affective disorders in children and adolescents. Archives of General Psychiatry, 52(5), 408–417. https://doi.org/10.1001/archpsyc.1995.03950170058010
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