How Seasonal Changes Affect Mood

Understanding the Science, Symptoms, and Solutions — From Open Arms Wellness

The changing of the seasons brings shifts in light, temperature, and routine that can transform how we feel day to day. While many people in the St. Louis region — including those in Brentwood, Ballwin, and neighboring communities — look forward to the beauty of autumn leaves or the first snow, others notice something different: a persistent drop in energy, motivation, and mood.

At Open Arms Wellness, we see firsthand how seasonal transitions affect mental health. Our clinicians often help clients manage low mood, sleep problems, and emotional fatigue that seem to follow the calendar. But what exactly causes these changes, and how can you protect your mental well-being as the seasons shift?

This article explores the biological and psychological roots of seasonal mood changes, the symptoms to watch for, and the practical strategies that help individuals and families thrive year-round.

1. The Science of Seasonal Mood Changes

Our bodies are wired to respond to natural light. Sunlight helps regulate two critical systems: the circadian rhythm (your internal biological clock) and neurotransmitters like serotonin and melatonin, which influence mood, sleep, and energy.

As daylight hours shorten in the fall and winter, people in temperate areas such as St. Louis receive far less natural light exposure. This can disrupt circadian rhythms, leading to fatigue and emotional imbalance. Meanwhile, reduced sunlight decreases serotonin — often called the “feel-good” neurotransmitter — while increasing melatonin, which promotes sleepiness. The result can be a perfect storm of low mood and sluggishness.

According to the American Psychiatric Association (APA), about 5% of U.S. adults experience Seasonal Affective Disorder (SAD), a recurrent form of depression linked to seasonal changes. Another 10–20% report milder “winter blues,” which may not meet clinical criteria but still affect motivation, relationships, and productivity.

In Missouri, where daylight can shrink by nearly five hours between summer and winter, these biological shifts are especially noticeable. For residents of Brentwood and Ballwin — where many people commute to indoor jobs — the daily lack of sunlight exposure can amplify these effects.

2. Why Some People Are More Affected Than Others

Not everyone experiences seasonal changes the same way. Some individuals feel mildly affected, while others face full depressive episodes. Contributing factors include:

Genetics and family history: If close relatives have depression or bipolar disorder, your risk is higher.
Latitude: Those living farther from the equator experience greater changes in daylight and are more prone to SAD.
Sleep patterns: “Night owls” who stay up late may find shorter daylight hours particularly destabilizing.
Hormonal influences: Women are diagnosed with SAD about four times more often than men, possibly due to hormonal differences.
Lifestyle: Reduced physical activity, increased isolation, and poor diet in colder months can all worsen symptoms.

For people in suburban areas like Brentwood or Ballwin, the transition to winter can also mean more time spent indoors, fewer community events, and less spontaneous social contact. Each of these factors adds up to an increased vulnerability to mood decline.

3. Recognizing the Symptoms

Seasonal mood changes typically follow a clear pattern. Symptoms appear in late fall or early winter, improve in spring or summer, and recur annually.

Common signs include:

Persistent sadness or irritability
Loss of interest in once-enjoyable activities
Low energy or fatigue
Changes in appetite, particularly cravings for carbohydrates
Difficulty concentrating
Social withdrawal
Oversleeping or, less commonly, insomnia

These symptoms may last weeks or months. If they interfere with work, school, or relationships, it’s time to seek professional help.

At Open Arms Wellness, our clinicians use structured assessments to determine whether symptoms represent mild seasonal changes or a diagnosable mood disorder. Early identification makes treatment more effective and helps prevent future recurrences.

4. The Role of Light

Light exposure is the single most important environmental cue for regulating mood. In the St. Louis metro area, the average number of daylight hours drops from 14.8 hours in June to just 9.5 in December, a significant reduction that affects nearly everyone’s physiology.

Simple light-based strategies:

Morning sunlight: Get outside or near a window within an hour of waking. Even 20–30 minutes helps reset your body clock.
Maximize indoor light: Use bright, full-spectrum bulbs, and open blinds during the day.
Light therapy: Clinically tested light boxes that emit 10,000 lux can mimic daylight exposure. Many clients at Open Arms Wellness report improved mood and alertness within two weeks of consistent use.

If you’re considering light therapy, talk with a clinician first to find the right timing and dosage. Incorrect use (such as in the evening) can sometimes disrupt sleep instead of improving it.

5. The Power of Routine and Sleep

When daylight decreases, our sleep cycles naturally shift — but irregular patterns make symptoms worse. Establishing consistency provides stability to both mind and body.

Keep a fixed bedtime and wake time, even on weekends.
Schedule your most demanding tasks earlier in the day when light exposure is highest.
Avoid caffeine after 2 p.m. and minimize screen time before bed.
If you wake up groggy, step into natural light immediately — it signals your brain to reduce melatonin production.

Families in Brentwood and Ballwin can make small household adjustments: open curtains early, plan outdoor errands before noon, and create evening wind-down routines with soft lighting instead of harsh overhead bulbs.

6. Nutrition and Physical Activity

Nutrition and exercise directly influence neurotransmitter balance. When the temperature drops, many people naturally reach for heavier foods and spend less time moving. Yet, regular activity and balanced meals can dramatically improve mood and energy.

Recommended steps:

Engage in at least 150 minutes of moderate activity per week — brisk walking, cycling, or yoga all count.
Eat protein-rich foods (chicken, eggs, fish, legumes) that support serotonin synthesis.
Include colorful fruits and vegetables rich in antioxidants.
Stay hydrated and limit alcohol, which is a depressant.

In one national survey, adults who exercised regularly reported 43% fewer days of poor mental health per month compared to inactive peers (CDC, 2023). Even short bouts of movement can help — a 10-minute walk in a Brentwood park or a few laps at a Ballwin recreation center can lift mood significantly.

7. Social Connection and Behavioral Activation

Human beings are social by nature, but winter often discourages connection. Cold weather, shorter days, and fatigue make it easy to cancel plans — yet isolation feeds depression.

Behavioral activation, a core principle of cognitive-behavioral therapy (CBT), encourages purposeful engagement in positive or meaningful activities. Examples include:

Scheduling weekly coffee dates with friends or family.
Joining a community class or faith group in St. Louis.
Volunteering — many local nonprofits need help year-round.
Planning outdoor winter activities, such as walking at Queeny Park or ice skating in Forest Park.

Research shows that increasing social interaction, even modestly, can reduce depressive symptoms by 20–30% (Journal of Affective Disorders, 2022). The key is consistency: build connection into your calendar before isolation takes hold.

8. Treatment and Professional Support

For some people, lifestyle adjustments aren’t enough. When seasonal mood changes escalate into depression, professional intervention can help restore balance.

Evidence-based options include:

Cognitive-Behavioral Therapy (CBT): Helps reframe negative thought patterns and reinforce healthy behaviors.
Light therapy: Administered under professional guidance, it is considered first-line treatment for SAD.
Medication: Antidepressants that regulate serotonin can be effective, especially when started early in the season.
Combined treatment: Studies indicate that combining light therapy with CBT or medication often yields the best outcomes.

At Open Arms Wellness, our therapists and psychiatric providers collaborate to create personalized treatment plans. We also provide education on prevention — teaching clients how to recognize early warning signs and prepare for the next seasonal transition.

9. Building a Personal Seasonal Wellness Plan

A proactive approach is the best defense against seasonal mood shifts. Here’s how to design a personal plan that fits your life in the St. Louis area:

Track your mood: Use a daily mood journal or app to notice seasonal patterns.
Start early: If you typically struggle in winter, begin light therapy or counseling in late September or early October.
Schedule daylight: Prioritize morning walks, even brief ones.
Plan social time: Commit to at least two meaningful interactions weekly.
Set realistic goals: Avoid overloading your winter schedule — progress, not perfection, matters.
Include accountability: Tell a friend or therapist about your plan and check in monthly.

This structured approach helps prevent symptom escalation and keeps motivation consistent, even when energy dips.

10. A Community Perspective: St. Louis, Brentwood, and Ballwin

Every community has its rhythm, and seasonal changes shape daily life across the St. Louis region. In the city, gray skies and reduced daylight can weigh heavily on commuters. In Brentwood, families juggling school schedules and after-work darkness may find routines harder to maintain. In Ballwin, where outdoor recreation is a core part of community life, winter’s chill can lead to cabin fever.

Local organizations, parks, and wellness centers offer valuable resources — from winter walking groups to yoga studios and mindfulness classes. Open Arms Wellness often collaborates with community partners to promote resilience and accessible care. We encourage residents to think of mental wellness as a shared effort: just as neighborhoods band together for physical safety, they can also support emotional health.

11. When to Reach Out for Help

If you experience:

Persistent sadness or loss of interest
Thoughts of hopelessness or suicide
Noticeable changes in sleep or appetite
Difficulty functioning at work or school

…don’t wait. Professional help works best when symptoms are addressed early. Even if your mood improves in spring, early intervention can prevent recurrence the following year.

At Open Arms Wellness, our mission is to help clients in St. Louis, Brentwood, Ballwin, and surrounding areas build sustainable emotional health throughout the year. Our clinicians offer compassionate, evidence-based care tailored to your unique needs.

Final Thoughts

Seasons will always change — but suffering doesn’t have to follow the calendar. By understanding how light, sleep, nutrition, and connection affect mood, you can protect your well-being all year long.

Remember these key facts:

5% of U.S. adults experience clinical Seasonal Affective Disorder.
10–20% report milder seasonal mood shifts.
Regular exercise can cut depressive symptoms by 43% and improve daily functioning.

Small steps — morning sunlight, movement, connection — create lasting impact. And if your mood still feels heavy, you don’t have to face it alone. Reach out to Open Arms Wellness in St. Louis for support, and let’s move forward together through every season with clarity, balance, and hope.