Happier in the Cold: Why Some of Us Thrive in Fall and Winter

Last week, we talked about how her Mediterranean blood prefers the warm summer months over the dark and cold winter months. This got my assistant, Sarah, thinking about how her Northern Irish/Scottish blood definitely prefers fall and winter. (Sarah is taking over this week!)

Have you ever heard of SAD (Seasonal Affective Disorder)? That’s where people typically feel extra sadness, or even depression, in the winter months when there is less sunshine, and life is slowing down.

But did you know, there is actually a reverse SAD?

This is where people actually feel worse in the spring and summer months, but they feel calmer and more joyful and alive in the fall and winter months.

Yes, that is a real thing (while less common)… and there is science behind it, too.

Spring and summer have longer days and warmer weather; plants are growing, animals are waking up from hibernation or making the trip back up from being south for the winter. The sun shines bright, and nature is alive. While in fall and winter, leaves begin to fall, the grass dies, animals go into hibernation, and the sun often becomes an elusive old friend.

So, why do some people feel like their best selves during these dark winter months?

People, just like Nature, aren’t always bright and outward-moving. We all go through phases. While some people's nervous systems thrive when the days are long and Nature is growing and flourishing, other people's nervous systems do not agree with the heat or the large amount of sensory input (and social expectations).

People who feel best in the fall and winter often mirror Nature’s autumn/winter cycle. They thrive when they can slow down, turn inward, shed what they no longer need, and become quieter, deeper, softer.

Some people bloom in sunlight. Some people bloom in snowfall. Both are amazing, and the perfect balance in life. Everything in Nature is about balance (including us).

Try this 3-minute tiny, but mighty exercise to embrace these cold winter months on their way:

• Close your eyes and take a slow, deep breath in through your nose, imagining crisp winter air filling your lungs — clear, clean, refreshing.

• On each exhale, imagine your body settling like snow on the ground (soft, steady, supported), releasing any urgency, tension, or rush.

• Place a hand over your heart and whisper inwardly: “I welcome the slower rhythm. I honor rest, reflection, and renewal.” Feel your body soften in response.

• Take one final breath and imagine a gentle winter glow (like candlelight or sunrise on snow) expanding from your chest outward, wrapping you in a sense of calm strength for the season ahead.

Why Some People Feel Sadder in Summer (Science Behind Reverse SAD)

While winter SAD is connected to too little sunlight, reverse SAD often involves too much sensory stimulation. Here’s the science behind it:

1. Light Sensitivity & Melatonin Disruption

Some people are biologically more sensitive to light. In summer, the days are longer, the sunlight is way more intense and even indoor light exposure increases.

For a light-sensitive nervous system, this can suppress melatonin too much, disrupting:

• Sleep quality

• Mood regulation

• Hormonal rhythms

As a result, they’re left feeling overstimulated, restless, or emotionally off-center.

2. Heat Intolerance

Heat affects the body’s stress response. Those whose bodies don’t like the heat are naturally more stressed when it’s hot. High temperatures can increase:

• Heart rate

• Cortisol

• Irritability

• Fatigue

People with heat intolerance (common in ADHD, autism, or HSPs) typically feel mentally foggy or emotionally agitated in the heat.

3. Pollen + Allergies Influence Mood

Summer allergies don’t just affect sinuses — they affect the brain. Inflammatory responses can increase your fatigue, lower your serotonin, trigger irritability, and create those “summer depression” symptoms.

Science has linked high pollen counts with higher rates of mood instability. Those with seasonal allergies understand this all too well.

4. Social & Cultural Pressures

It’s not just an internal thing. Summer brings:

• More social events

• Higher expectations for socializing

• “Be outside! Have fun! Be energetic!” culture

• Busy schedules

• Loud environments

• Less clothing

For introverts, neurodivergent people, or HSPs, this can be overstimulating and intimidating. Always worrying about being uncomfortable in your clothing, having to be extra social, and needing to show up in an extroverted way can really take a toll.

5. Circadian Rhythm Differences

Did you know not everyone has the same circadian rhythm? Some people naturally thrive in environments with a slower pace, softer light, smaller social demands, and cooler temperatures.

Fall and winter match this rhythm. They sync more comfortably with:

• Shorter days & longer nights – They feel more aligned with later sunrises and earlier sunsets. The pressure to be “on” and active for 16 hours a day (like in summer) feels exhausting.

• Softer, lower-angle light – The gentler light of autumn and winter is less stimulating to the brain and nervous system than harsh midday summer sun, which can feel jarring or overstimulating.

• A slower social rhythm – Their inner clock might prefer quieter evenings, earlier nights, and more downtime. Fall/winter culture matches that internal pacing.

• Cooler temperatures – Sleep and circadian rhythms are strongly tied to body temperature. Cooler evenings and nights can support deeper rest, which then stabilizes mood and energy.

🍂 Why Some People Feel Happier in Fall & Winter

Science meets soul here.

1. Cooler Temperatures Calm the Nervous System

Cold exposure has been shown to reduce inflammation, boost norepinephrine, sharpen focus, and increase mental clarity.

Which is why fall/winter air feels cleansing to some people. (Think of Lorelai Gilmore’s “I smell snow.”)

2. Softer Light = Emotional Soothing

Autumn and winter light is less direct, less harsh, and more golden or diffused. It feels nice. While many people say summer sun energizes them, some people's nervous systems actually prefer not to be energized.

For sensitive nervous systems, the calming winter light is incredibly regulating.

3. Slower Rhythms Fit Certain Personality Types

Fall and winter offer:

• more quiet moments

• fewer social expectations

• more rest-oriented activities

• introspection

• coziness

Many people naturally thrive in these rhythms. Neurodivergent people and HSPs particularly love the cozy vibes.

4. Sensory Preferences

Some nervous systems prefer:

• cool air over heat

• warm blankets over humidity

• soft sweaters over tank tops

• candles over overhead lights

• introspection over extroverted energy

These preferences aren’t random — they’re part of a sensory profile. If you’re constantly in environments that don’t fit your sensory profile, your nervous system will never have a chance to be in a calm state. It has to work extra hard to keep you functioning. But when you’re in an environment that meets your sensory profile, it can relax, and your body and mind can just be. They don’t have to work on overdrive.

5. Evolutionary Differences

Some traits — such as sensitivity, deep processing, introversion — thrive in slower seasons.

Historically, autumn and winter were times for:

• inward focus

• community connection

• reflection

• working with the land, not against it

• preparing, not pushing

People who feel “alive” in fall and winter may simply be aligning with an older rhythm humanity once lived by. Nature slows down every fall and winter and goes into a season of complete rest. Plants die off so they can have a complete renewal the next year.

For half of the year, nature is dedicated to rest, stillness, slowness, and returning to its roots. Some humans naturally feel more aligned and at peace during times when nature is asleep.

Reflection Questions:

1. When do I feel most like myself throughout the year—mentally, emotionally, and physically?

2. In what ways have I judged or dismissed my preference for fall/winter energy, and how might it feel to honour it as a natural, valid rhythm—just like the cycles of nature?

3. Looking at the coming colder months, what small, practical changes can I make (in routines, environment, or self-care) that align my daily life more closely with the seasons where I tend to feel most grounded and alive?