When the Sun Isn’t Enough: Practical Support & the Art of Intuitive Seasonal Living (Part 3)
- Yvette E. McDonald, LCSW-QS, CMNCS
- Nov 21
- 5 min read
If Parts 1 and 2 helped you name what’s been happening — this one’s about what to do with that awareness.
Because the truth is, Seasonal Affective Disorder isn’t just about mood. It’s about rhythm.
And once you learn to recognize your own, life starts to feel a lot less like a fight and a lot more like a flow.
Learning to Work With Yourself
I’ll never forget one of my clients who noticed the same seasonal dips we’ve been talking about — but instead of pushing through, he decided to experiment.
He realized that every fall, his focus dropped, his energy waned, and his creativity felt muted. So, he rearranged his work year — tackling his big, demanding projects in the first half of the year and leaving the slower, more reflective tasks for fall and winter.
It worked.
He didn’t “fix” his seasonal pattern — he just started respecting it.
That’s the art of intuitive living: learning to move with your nervous system instead of forcing it into someone else’s calendar.
We may not all have that level of flexibility, but awareness alone changes everything. When you know your rhythms, you stop seeing them as flaws. You start seeing them as maps.
Reestablishing Your Rhythm
When the days shorten and light shifts, our bodies need new anchors.
Our circadian rhythm — that inner clock regulating sleep, hormones, and mood — thrives on light and consistency.
Here’s what helps:
Step outside within an hour of waking, even if it’s cloudy.
Try to eat and sleep around the same time each day — your body loves predictability.
Use soft, warm lighting in the evening to signal “slow down” time.
None of this needs to be rigid. It’s about small, nurturing rhythms that whisper to your body: “You’re safe. You can rest.”
Supporting Your Nervous System
Seasonal transitions can feel bumpy, especially for neurodivergent nervous systems. You might notice tension, restlessness, or emotional heaviness that doesn’t seem to have a clear cause.
When that happens, these simple practices can help you re-anchor:
Gentle movement — walking, yoga, or stretching to release built-up stress.
Warmth therapy — baths, heating pads, or cozy layers to signal safety.
Compression or weighted blankets — for grounding and proprioceptive calm.
Slow exhale breathing (inhale for 4, exhale for 6) — it tells your body it’s okay to relax.
You don’t have to do all of them. Just pick what feels comforting.
Nourishment That Grounds You
Food is one of the most powerful (and overlooked) ways to support emotional rhythm.
When light and temperature shift, your brain chemistry does too — and your body will ask for what it needs through cravings and energy cues.
Here are a few ways to listen to it more intentionally:
Start your day with protein to stabilize energy and mood.
Pair carbs with fat and protein — it keeps your blood sugar and emotions steady.
Eat omega-3 rich foods (salmon, walnuts, chia seeds) to support serotonin.
Choose warm, grounding meals like soups or roasted veggies when your body craves comfort.
Include magnesium and B-rich foods (leafy greens, eggs, pumpkin seeds) for relaxation and focus.
Think of it less like a “diet” and more like a conversation between your plate and your nervous system.
The Art of Intuitive Seasonal Living
Here’s the gentle truth: not every season will feel the same — and that’s okay.
The invitation isn’t to fix the hard seasons but to walk through them more intentionally.
Some seasons will call for action. Others will ask for stillness.
Both matter.
Start by noticing:
“What kind of light feels nourishing today?”
“Where does my energy naturally want to go?”
“What rhythms help me feel most like myself?”
That awareness is how you begin living seasonally and intuitively — grounded in self-compassion instead of self-judgment.
And if you can’t change your schedule or workload, that’s okay too. You can still move through these months with greater understanding, flexibility, and grace — knowing there’s a reason behind how you feel, and it’s not laziness or lack of willpower.
It’s biology, rhythm, and sensitivity — the very things that make you human.
Journaling Prompts for Seasonal Awareness
What patterns or shifts have I started to notice in myself this season?
How does my body ask for rest or warmth?
What habits or routines could I soften to support my energy right now?
If I had full flexibility, what would my ideal seasonal rhythm look like?
Gentle Resources
Morning light within an hour of waking
Light therapy lamp (used early in the day)
Weighted blanket or sensory compression
Nourishing teas (chamomile, lemon balm, ginger)
Supplements (with guidance): Vitamin D, magnesium, omega-3s
Reflective journaling or nervous system tracking to notice patterns
We can’t control the seasons but we can learn to live in harmony with them.
When we stop fighting the darker months and instead listen to what they’re asking of us — more rest, more warmth, more gentleness — we rediscover a deeper kind of balance.
Even here in Florida, the seasons shift quietly. Our bodies feel it — and if we let them, they’ll show us how to adapt.
When the Sun Isn’t Enough
When the Sun Isn’t Enough is a three-part series exploring how Seasonal Affective Disorder shows up even in sunny places and why neurodivergent minds often feel those seasonal shifts more deeply.
In Part 1, we challenged the myth that SAD only happens in dark or northern climates.
In Part 2, we explored how sensitive nervous systems register changes in light, temperature, and even barometric pressure.
And in Part 3, we moved toward healing — learning how to live seasonally and intuitively through rhythm, nourishment, and nervous system care.
Together, these pieces invite you to see sensitivity not as a weakness but as wisdom — a way your body speaks, guiding you toward balance, awareness, and deeper connection with the world around you.
If you haven’t yet, pour yourself a cup of something warm and start from the beginning.
→ [Part 2: The Neurodivergent Connection]
→ [Part 3: Practical Support & the Art of Intuitive Seasonal Living]
Yvette is a psychotherapist, Licensed Clinical Social Worker (LCSW), and Certified Mental Health and Nutrition Clinical Specialist (CMNCS) who takes a holistic, neuroscience-based approach to mental health. She believes in empowering individuals to understand their emotions, behaviors, and well-being through a combination of psychology, nutrition, and sustainable health habits. Through her practice, Nourivida Wellness, she offers concierge mental health services for neurodiverse individuals, couples, and those seeking emotional growth.
Ready to explore intuitive seasonal living and reconnect with your body’s natural rhythm?
Learn more at Nourivida Wellness.
