There is something distinctive about the changing seasons in New Mexico.
The light changes dramatically. The mornings become colder. The mountains look different from one month to the next. Summer thunderstorms give way to crisp fall afternoons, and eventually the shorter days of winter. Our relationship to the outdoors changes, too. A walk along the Santa Fe River, a morning on the trails, a weekend in the mountains, or simply sitting outside with a cup of coffee can feel very different in October than it does in July.
For many of us, these changes are welcome. There can be something beautiful about settling into a different rhythm.
But seasonal transitions can also affect our mental health.
Sometimes the change is subtle. You may find yourself sleeping more, feeling less motivated, withdrawing from people, or having a harder time getting started in the morning. You may notice that your mood seems to dip as the days get shorter. Or perhaps the transition into fall or winter brings up something less tangible: a sense of loneliness, restlessness, or simply feeling a little less like yourself.
That doesn't necessarily mean something is wrong. Human beings are sensitive to changes in light, temperature, routine, and environment. Our bodies and minds are not separate from the world around us.
At the same time, it is worth paying attention when a seasonal change seems to be affecting your life in a significant way.
Pay attention to your patterns
One useful place to start is simply noticing.
How do you tend to feel at this time of year?
Do you become more withdrawn? Do you have less energy? Are you sleeping differently? Does anxiety increase? Do you find yourself drinking more, exercising less, or spending much more time alone?
For some people, these changes are part of a recurring seasonal pattern. Seasonal affective disorder (SAD) is a form of depression in which significant depressive symptoms occur at particular times of year. Winter-pattern SAD is associated with the shorter days of fall and winter and can involve low mood, fatigue, increased sleep, changes in appetite, and social withdrawal.
But not every difficult seasonal transition is SAD. Sometimes what we are experiencing is simply the cumulative effect of changes in our routines, relationships, work, sleep, or connection with other people.
The important thing is not necessarily to find a label. It is to become interested in understanding what is happening.
Let the season change your routine
One of the gifts—and challenges—of living in New Mexico is that we have so much access to the outdoors.
As the weather changes, it can be tempting to retreat indoors and wait for spring. But getting outside can remain an important part of caring for ourselves, even when the temperatures drop.
A morning walk. A hike on a clear winter afternoon. A bike ride when the weather allows. Sitting in the sun for a few minutes. Getting out of the house simply because you have been inside all morning.
These things don't have to become another item on an already-overwhelming self-improvement checklist.
The point is simply to remain engaged with your environment.
At the same time, there is nothing wrong with embracing the quieter side of the season. Reading, cooking, making art, listening to music, spending time with family, or creating a more comfortable home can all be healthy ways of adapting to a different rhythm.
The goal isn't to fight the season. It is to find a way of living well within it.
Stay connected
New Mexico can offer tremendous beauty and spaciousness. But spaciousness can sometimes become isolation.
This can be particularly noticeable when the weather makes spontaneous socializing less likely or when shorter days make it easier to retreat into our own routines.
Connection doesn't have to mean having a packed social calendar. One meaningful conversation can matter. Calling a friend. Having dinner with someone. Going for a walk together. Joining a class or community group. Reaching out to someone you haven't talked with in a while.
And if you're feeling lonely, you don't necessarily have to wait until you feel better before reaching out.
Sometimes connection is part of how we begin to feel better.
Take sleep seriously
Seasonal changes can also disrupt our sleep. Changes in daylight, activity, temperature, and routine can all influence how we sleep and how rested we feel.
A reasonably consistent sleep schedule, regular physical activity, time outside during the day, and a wind-down period in the evening can all help support healthy rhythms. The National Institute of Mental Health (NIMH) similarly recommends regular exercise, healthy eating, adequate sleep, social connection, and enjoyable low-stress activities as part of caring for your mental health.
And if you're noticing persistent changes in sleep, energy, or mood, don't automatically assume that you simply need more discipline. Sometimes those changes are useful information.
Give yourself some room
There is another aspect of seasonal change that is easy to overlook: transitions can bring things to the surface.
A quieter season may give us more time to notice what we've been avoiding. Relationship issues can become more apparent. Unresolved grief can become more noticeable. Questions about work, family, aging, purpose, or the direction of our lives can become harder to push aside.
This isn't necessarily a problem.
Sometimes feeling more is part of becoming more aware.
Rather than immediately trying to eliminate every uncomfortable feeling, it can be worthwhile to ask what the feeling might be telling you.
What have you been carrying?
What have you been missing?
What do you need more of?
What might you need to let go of?
And sometimes, therapy can help
There are times when taking care of yourself means recognizing that you don't have to do everything by yourself.
If sadness, anxiety, loneliness, irritability, or low energy persists for weeks or begins interfering with your relationships, work, sleep, or ability to enjoy your life, it may be worth talking with a mental health professional. NIMH recommends seeking professional help when significant symptoms persist or interfere with everyday functioning.
Therapy doesn't have to be reserved for a crisis.
Sometimes people come to therapy because they are struggling with depression or anxiety. Sometimes they come because a relationship has changed, they feel stuck, they are lonely, or they sense that something in their lives isn't working the way they want it to.
And sometimes therapy is simply a place to slow down enough to understand yourself more clearly.
That can be particularly valuable during periods of transition.
Making room for the season
Living well doesn't necessarily mean feeling good all the time.
There will be times when we feel energetic and connected, and moments when we feel tired, uncertain, or more inwardly focused. There will be periods of expansion and periods when life asks us to slow down.
New Mexico makes these changes especially visible. The landscape itself reminds us that nothing stays exactly the same.
As the seasons change, we can pay attention to what is changing within us, too.
Get outside when you can. Stay connected to people who matter. Guard your sleep. Move your body. Make room for things that bring you pleasure and meaning. Notice your patterns without judging yourself for having them.
And if you find that you're struggling more than you'd like, consider reaching out for support.
You don't have to wait until things become unbearable before asking for help.
Sometimes taking care of yourself means simply acknowledging: I'm having a hard time right now, and I don't have to figure it all out alone.
