Psyche & Influence of Seasons: Read here how the four seasons of the year can impact our physical and psychological well-being and mood.

Human beings have always been closely connected to nature and its rhythms. The change of the seasons does not only affect the outside world but also our inner state. Weather, light, and temperature influence our bodies, our psyche, and our emotions more than we might assume at first glance. In this article, we will explore how each season can shape our well-being, why our moods shift throughout the year, and how psychological therapy can offer valuable support during challenging times.
Spring: Awakening and Renewal
Spring is often described as the season of new beginnings. Days grow longer, flowers bloom, and the sun gains strength. This natural rebirth is reflected in our mood.
Physical effects:
With more daylight, our body produces less melatonin – the hormone that regulates sleep – and more serotonin, the so-called happiness hormone. This shift can bring more energy, better sleep, and greater motivation.
Psychological and emotional effects:
For many, spring sparks a feeling of renewal and optimism. Creative energy often increases, and it becomes easier to set new goals or make plans. Yet not everyone experiences spring positively: some people suffer from spring fatigue, a temporary dip in energy as the body adapts to changing light and temperatures.
Why therapy helps:
Psychological counseling or coaching can support this transitional phase by channeling new energy in a meaningful direction and addressing inner resistance that may arise with change.
Summer: Light, Warmth, and Social Energy
Summer is synonymous with long days, sun, and social activities. Nature shows its full abundance – and so do many people.
Physical effects:
More sunshine means higher vitamin D production, which strengthens the immune system and lifts mood. The warmth relaxes muscles and reduces stress reactions. At the same time, excessive heat can strain the body, leading to sleep problems, fatigue, and irritability.
Psychological and emotional effects:
Summer often boosts sociability. Outdoor activities, vacations, and gatherings promote joy and belonging. Yet summer can also have downsides: summer depression, though less common than winter depression, is triggered by heat stress, sleep disturbances, or a sense of pressure to be constantly active.
Why therapy helps:
Counseling provides space to deal with summer stress, reflect on expectations, and find balance between activity and rest. Therapy can also help identify unconscious patterns linked to body image or social comparison, which often intensify in the summer.
Autumn: Reflection and Melancholy
Autumn brings shorter days, cooler temperatures, and falling leaves. For many, this season symbolizes letting go and slowing down.
Physical effects:
Less daylight leads to increased melatonin production and decreased serotonin. This can cause fatigue, sadness, and loss of drive. The immune system is challenged, and susceptibility to infections rises.
Psychological and emotional effects:
Autumn can promote reflection and introspection. Some people feel calm and grounded, while others develop the well-known autumn blues: mood swings, listlessness, or a tendency to ruminate. The transition from light to darkness requires psychological adjustment.
Why therapy helps:
Therapeutic support can help prevent negative spirals of thought and strengthen personal resources. Methods such as journaling, mindfulness, or light therapy may be integrated into counseling to better navigate the season.
Winter: Darkness and Withdrawal
Winter presents perhaps the greatest challenges for our emotional balance. Darkness, cold, and long nights often weigh heavily on people.
Physical effects:
Reduced sunlight lowers vitamin D levels and serotonin production, while melatonin levels rise. Many experience increased fatigue, sleepiness, or difficulty getting up. Circulation slows, and the risk of deficiency symptoms grows.
Psychological and emotional effects:
The so-called winter depression or seasonal affective disorder (SAD) is a recognized form of depression that recurs in the darker months. Symptoms include persistent low mood, loss of joy, withdrawal, and reduced drive. Even without clinical depression, many people experience lower energy and greater irritability in winter.
Why therapy helps:
Professional help is particularly important in this season. Psychotherapy offers strategies to stabilize mood, develop healthy routines, and work with light therapy or behavioral activation. Written forms of therapy – via email or chat – can also be helpful, as they provide low-threshold support even in phases of withdrawal.
Why Our Moods Shift with the Seasons
Psyche & Influence of Seasons: The main reason for seasonal mood swings is the amount of light. Light influences our hormone balance and thus our circadian rhythm – the internal clock that regulates sleep, mood, and energy. Temperature changes, weather conditions (rain, snow, heat), and cultural or social rhythms (holidays, vacations, festivities) also play an important role.
- Biological basis: Hormones like serotonin, melatonin, and cortisol react to light and temperature.
- Psychological basis: Seasonal rituals, memories, and cultural meanings shape our inner experience.
- Emotional basis: The body’s adaptation is felt as joy, melancholy, or fatigue.
Psychological Therapy: A Compass Through the Seasons
Regardless of whether we blossom in spring, enjoy summer, reflect in autumn, or struggle with winter – psychological therapy can act as a stabilizing anchor. It helps to:
- better understand personal seasonal patterns,
- develop strategies for each season,
- use resources consciously (e.g., sunlight, rituals, social contact),
- and prevent or treat mood disorders like depression.
Practical Tips for Everyday Life
To navigate the seasons more easily, simple habits can help:
- Seek light and fresh air daily, even in winter.
- Maintain routines for sleep, exercise, and meals.
- Practice journaling, to structure thoughts and regulate emotions.
- Allow rest periods in autumn and winter.
- Celebrate moments of joy in spring and summer.
Conclusion: The Seasons as Mirrors of the Soul
The seasons remind us that change is part of life. Just as nature goes through cycles of growth, harvest, letting go, and rest, we too experience similar inner processes. By being mindful of how weather, light, and temperature affect our bodies and souls, we can live more consciously and gently with ourselves. And if burdens become overwhelming, therapy offers valuable support to find clarity, resilience, and balance.
Psyche & Influence of Seasons: Do you feel that you react very sensitively to changes in the seasons? Do you perhaps even experience seasonal mood swings or depressive moods and would like to learn how to deal with them effectively? Let’s talk about it in a free initial session!
References:
- Pennebaker, J. W. (1997). Writing About Emotional Experiences as a Therapeutic Process. Psychological Science.
- Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment.
- Wirz-Justice, A. (2018). Seasonality in mood disorders: Neurobiological mechanisms. Dialogues in Clinical Neuroscience.
- American Psychological Association (APA). (2021). Seasonal Affective Disorder.
- Mayo Clinic (2022). Seasonal affective disorder (SAD): Symptoms and causes.