A Gentle Guide to Seasonal Shifts and Subtle Mood Changes
As August Approaches: Why This Time of Year Feels Tender
Even though the sun is still shining and the air is heavy with warmth, something begins to shift in late July. Maybe it’s the way the light slants a little differently in the evenings, or how you find yourself instinctively checking the calendar more often. It’s subtle, but it’s there: the quiet awareness that summer won’t last forever.
While many people associate seasonal mood changes with the deep winter months, this transitional period as August creeps in can also bring an emotional wobble. You might feel more reflective, slightly unmotivated, or even nostalgic in ways you can’t quite explain. These feelings are not signs of weakness. They’re simply signals. Your body and brain are responding to real, cyclical changes.
The Science Behind Seasonal Mood Changes
Our bodies are deeply attuned to light. Sunlight plays a major role in regulating our circadian rhythms, which govern sleep, hormone release, and mood. As daylight slowly decreases, even in small amounts, your body begins to notice. Melatonin levels (which help regulate sleep) rise earlier in the evening, and serotonin (a mood-stabilizing chemical) can dip.
These biological shifts can lead to subtle emotional changes — less motivation, more irritability, difficulty focusing, and a quiet sense of sadness or fatigue. You may not be dealing with full-blown Seasonal Affective Disorder (SAD), but that doesn’t mean your experience isn’t valid.
Common Signs You Might Be Feeling the Shift
If you’ve been noticing:
- A dip in energy even though you’re still getting rest
- Feeling emotionally tender or overly nostalgic
- An increase in irritability or restlessness
- A desire to withdraw or slow down
- A shift in appetite or sleep patterns
These could be signs that your body is already adjusting to the upcoming seasonal transition.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that occurs in seasonal patterns, most commonly in the fall and winter months. While what you may be feeling now is likely a milder form of seasonal mood change, it’s worth understanding the broader picture:
Symptoms of SAD can include:
- Persistent low mood or hopelessness
- Loss of interest in activities
- Fatigue, even after adequate sleep
- Changes in appetite (often craving carbs)
- Social withdrawal
Even if you don’t meet the criteria for SAD, it can still be helpful to use similar tools to support your mental health as the seasons change.
Why You Might Feel Grief at Summer’s End
Transitions bring up endings — and endings often come with grief. Even if you didn’t love every moment of summer, there’s something about its closing that can feel bittersweet. You might be grieving the version of yourself that felt more spontaneous or connected. Or maybe you’re simply feeling the loss of lightness, freedom, or warmth.
This type of grief is real, and honouring it with compassion can be a key part of moving through it.
You’re Not Lazy; Your Energy is Just Shifting
It’s easy to internalize these seasonal changes as personal failings. Maybe your to-do list is longer than ever, but you’re finding it harder to get started. That doesn’t mean you’re lazy or unmotivated. It might just mean your body is trying to slow down in response to environmental cues.
This is a great time to practice self-kindness and adjust your expectations. You’re still productive; just in a different rhythm.
10 Therapist-Approved Ways to Support Yourself During Seasonal Shifts
- Soak Up the Light
Natural sunlight is one of the most powerful ways to regulate your circadian rhythm and support emotional balance. As the days gradually shorten, even subtle decreases in light exposure can affect serotonin levels and sleep cycles. That’s why consciously increasing your sunlight intake can help maintain a more stable mood.
- Spend 15–30 minutes outside each morning or early afternoon.
- Sit near windows while working or reading.
- Consider a light therapy lamp if mornings feel especially sluggish.
- Pair sun exposure with movement (like a walk) to boost endorphins.
- Anchor Your Routine
Transitions can make everything feel unsteady. Creating a predictable, low-pressure daily rhythm is one of the most supportive things you can do. Structure doesn’t have to mean rigidity — even small, comforting rituals can ground your nervous system and provide a sense of safety.
- Wake and sleep at roughly the same time daily.
- Bookend your day with gentle habits (tea, journaling, stretching).
- Prepare meals at regular intervals to support mood and blood sugar.
- Use visual cues (like post-its or timers) to reduce decision fatigue.
- Use Movement to Shift Your Mood
Physical movement, especially gentle and accessible types, can help release stored stress and stimulate feel-good neurotransmitters. You don’t need to join a gym; your body benefits from short, intentional bursts of activity that feel manageable and kind.
- Do three gentle stretches before you get out of bed.
- Set a 5-minute timer to dance or shake your body between tasks.
- Try nature walks without a goal — just movement and presence.
- Use movement to transition between tasks or emotions.
- Notice Your Inner Dialogue
Your internal commentary has the power to either soothe or stress you out. During seasonal changes, when energy dips and motivation fluctuates, you might find your inner critic getting louder. Practicing self-compassionate language can soften the edges of these moments.
- Swap "Why can’t I focus?" with "It makes sense I feel off today."
- Say aloud, "My energy is shifting, not disappearing."
- Practice writing yourself a kind note each morning or night.
- Imagine how you'd talk to a friend — and use that same tone with yourself.
- Embrace the Power of Micro-Joy
Joy doesn’t have to be extravagant to be healing. Small moments of pleasure and comfort signal safety to the nervous system and can build emotional resilience. Micro-joy is about being present with what soothes or delights, even for a few seconds.
- Light a candle with a scent that feels warm and familiar.
- Sip something slowly and really taste it.
- Pause to watch light move across the room.
- Keep a list of "tiny things that lift my mood" and refer to it often.
- Plan Something to Look Forward To
Anticipation is a powerful mood-lifter. Giving yourself something small and meaningful to look forward to — especially during emotionally wobbly weeks — can help counter the heaviness of transition.
- Plan a weekend brunch with someone who makes you laugh.
- Buy tickets to a fall event or concert you’re excited about.
- Create a seasonal bucket list that feels fun, not overwhelming.
- Even lighting a new candle next week can be something to anticipate.
- Stay Connected
Isolation can intensify seasonal low moods. While it’s okay to crave solitude, intentional connection — even small doses — can provide emotional warmth. You don’t need a full social calendar; just reachable, supportive touchpoints.
- Send a voice note instead of a text for more connection.
- Schedule a recurring check-in with someone you trust.
- Join a virtual group or local community event.
- Even short, genuine chats with a barista or neighbour can help.
- Reflect Without Pressure
Seasonal transitions are naturally reflective times. The end of summer can bring up questions about time, identity, and change. Instead of using this reflection to critique or judge, try meeting it with curiosity.
- Journal: What did I learn about myself this summer?
- Ask: What would I like to carry forward? What can I let go?
- Make space for bittersweet memories without fixing them.
- Don’t force closure — gentle witnessing is enough.
- Adjust Your Environment
Our surroundings impact our mood more than we realize. As seasons change, so can our sensory needs. Refreshing your space with small adjustments can create a sense of renewal and help ease seasonal discomfort.
- Add warm-toned lighting for cozy evenings.
- Swap heavy fabrics for breathable textures.
- Declutter one corner that feels stagnant.
- Include natural elements like leaves, stones, or flowers.
- Ask for Support If You Need It
There’s no shame in needing more care. Seasonal changes can amplify existing emotional patterns or stir up old wounds. Reaching out — whether to a therapist, friend, or support group — is a powerful way to stay connected to yourself.
- Identify your "support triangle": who grounds you, who listens, who distracts.
- Bookmark therapy resources or book a consultation if you’re curious.
- Practice saying, "I’m having a weird week — can we talk?"
- Know that vulnerability is not weakness — it’s strategy.
Try This: Create Your Own Seasonal Sensory Kit
A hands-on, comforting ritual for grounding your nervous system through transition.
When the seasons shift — especially when summer’s long days start to shorten — your body and nervous system can feel a quiet kind of disorientation. You may not even notice it at first. Maybe you're a little more irritable in the mornings. Or you start craving old routines again. Maybe your energy feels scattered, and you're not sure why.
That’s where a Seasonal Sensory Kit comes in. It’s not just a box of stuff — it’s a small, intentional collection of sensory anchors that can help gently bring you back to the present moment when emotions start to spiral or dip. Think of it like your own portable pause button.
Why It Helps:
Our five senses are direct lines to our nervous system. When your brain feels foggy or your emotions feel stuck, engaging your senses can give your body the signal it needs to come back into the now. And during seasonal transitions, that sense of “now” can feel especially blurry.
- Sight, smell, taste, touch, and sound each activate different areas of the brain and can calm overactive stress responses.
- Having tangible, comforting items within reach reinforces the message that you’re supported and safe — even if things feel uncertain.
- Creating the kit itself becomes an act of self-care, creativity, and quiet reflection — an embodied ritual that says, “I matter.”
Materials You’ll Need:
- One small container (shoebox, pouch, tin, old glasses case, even a large jar)
- Access to small objects you already have at home (no need to buy anything)
- A few minutes of quiet space to assemble and reflect
Step-by-Step Instructions:
1. Choose Your Container
Pick something that’s easy to carry or store where you’ll actually use it. What matters most is that it feels like yours. Decorate it if you like — draw on it, tape old concert tickets to the lid, wrap it in cloth — anything that makes it feel warm and personal.
2. Add Sensory Anchors
Here’s where you get creative. Choose at least one item for each of the five senses. Go slowly, and choose things that feel grounding or nostalgic in a good way.
Sight
- A photo that brings you peace or joy
- A calming quote printed on a card
- A small object you love to look at (crystal, artwork, pressed flower)
Touch
- A soft fabric swatch or piece of yarn
- A textured worry stone, bumpy ring, or smooth shell
- A stress ball or handheld fidget
Smell
- A tiny bottle of essential oil or roll-on (lavender, orange, eucalyptus)
- A dryer sheet with a nostalgic scent
- A sachet of herbs like chamomile, mint, or rosemary
Taste
- Wrapped tea bags or hot cocoa packets
- A mint or candy you enjoy slowly
- A tiny note reminding you to hydrate with something cool and refreshing
Sound
- A playlist name written on paper
- A chime, tiny bell, or shaker
- A voice memo from yourself or someone you trust
3. Add Something Personal
This could be a short letter to your future self, a list of safe people to text when you’re overwhelmed, or a small item from a place that feels meaningful. Let it be a reminder that you’re not starting from scratch — you’re building on all the versions of you that have gotten you this far.
4. Use It With Intention
Place the kit somewhere accessible — your nightstand, your desk drawer, a tote bag. Use it when:
- You feel anxious and can’t quite name why
- You're overstimulated and need to come back to centre
- You’re grieving, low-energy, or numb and want something gentle
- You want to re-establish a sense of home inside yourself
You don’t need to do it all at once. Pick one item. Let it hold you in that moment.
You’re Allowed to Feel Tender About This
There’s something quietly emotional about the last stretch of summer. It’s not about bracing for sadness — it’s about giving yourself space to feel what you feel. Whether you’re energized by the upcoming change or feeling a bit off, your experience is valid.
At KMA Therapy, we believe that seasonal transitions offer a powerful opportunity for self-connection. If you're feeling more tender, uncertain, or simply want support navigating this emotional time of year, our therapists are here to help.
Your emotional seasons matter, too. Let’s tend to them together.
Interested in pursuing therapy? Book your free 15-minute discovery call today
