Seasons can trigger sensory overload: winter can be hard on mental health

As winter takes hold, some of us may find ourselves feeling inexplicably anxious and irritated, emotionally drained or struggling to focus. The adjustment to the sensory input we experience during the change of seasons can lead to sensory overload, an intense flood of different sights, sounds, smells, and sensations that our brains struggle to process during seasonal shifts. This invisible strain can quietly chip away at mental health and overall wellbeing.

“We make sense of the world around us through continuous information from our seven different sensory systems, including our sense of smell, taste, touch, hearing, sight, movement and multi-sensory stimulation,” says Cayley Alberts, an occupational therapist and Centre of Psychotherapy Excellence (COPE) manager at Netcare Akeso George.

“The way our brains process information about our surroundings allows us to react appropriately to know what’s going on inside our body, for example, when we may need to react to potential danger. This helps us stay safe and well regulated, enabling us to cope in our environment, and feel calm and focused.”

Studies indicate that seasonal changes alter our brain chemistry, and for most people, the effects are manageable. However, anyone with a known history of psychiatric illness could be at risk. Shorter daylight hours stimulate the brain to produce more melatonin and less serotonin, which may result in the symptoms of depression emerging in predisposed individuals.

“When the seasons change, the sensory stimuli we receive also change, and different people may experience this in various ways, such as feeling anxious and irritated, struggling to focus, or, in extreme cases, shutting down emotionally. Not everyone is affected to the same degree.

“Some may even experience physical discomfort, muscle tension and headaches, or emotional outbursts such as crying or shouting as a result of feeling overwhelmed with sensory overload,” Alberts says.

While many of us may feel occasional  ‘winter blues’, it can be much more serious in some instances. More formally known as seasonal affective disorder or ‘SAD’, in a clinical setting, it is referred to as a major depressive disorder with a seasonal pattern. This is a clinical form of depression which follows a seasonal pattern occurring at certain times of year, often during autumn and winter months.

“In winter months, there are fewer daylight hours, which can be disorientating for our body clock and circadian rhythm. As a result of the changes in season and sensory input, we often find ourselves staying indoors where it is warmer, resulting in less physical activity, which may also cause frustration for some,” Alberts says.

“In terms of sensory input, winter can be particularly difficult for someone with tactile or touch sensitivity. Not only is being too cold uncomfortable, but wearing layers of heavier clothing to keep warm can also feel unbearably constricting or claustrophobic for some people.

Alberts points out that for those living in dry winter areas, dry itchy skin, unexpected shocks of static electricity, and cracked lips may add up to be more than just minor annoyances.

“In wet winter regions, on the other hand, individuals with olfactory sensitivity may find that keeping windows and doors closed against the cold can lead to an intolerable damp smell indoors, compared to warmer months when we spend more time outdoors surrounded by natural smells with better ventilation,” she says.

Alberts points out that spending time in crowded indoor spaces during the colder months comes with its own challenges for people with sound sensitivity and those who are socially anxious or prefer socialising with just one or two people at a time.

“Each of these aspects can be distressing, and if not managed effectively, could lead to sensory overload, impacting our ability to function at our best in various spheres of life. The effects of changes in seasonal sensory input not only significantly impact our mood and energy levels, but they can also begin to take a toll on our overall health and wellbeing,” Alberts says.

“Be aware of your sensory needs and what helps you cope to prevent sensory overload. This is to ensure you can better regulate your mood and energy levels.”

Sensory strategies for winter seasonal regulation

• Open curtains earlier to let more natural light indoors
• Use weighted blankets, softer textures and warm baths for comfort
• Remember, safety first if using heat pads or hot water bottles
• Use white noise apps or incorporate natural sounds to help counter stressful sounds
• Create your own quiet, safe space, or try noise cancelling headphones
• Eat warm, nourishing foods
• To combat dryness and static shocks, use a humidifier and moisturisers
• Make an effort to go for walks, join a gym or try out home exercise programmes
• Spend time outdoors during the day

“As the seasons shift, so do we. Sensory awareness invites us to pause, notice and honour what our bodies need – whether this may be more light, more rest or simply more kindness towards ourselves. By listening to our bodies and being conscious of how seasonal shifts can affect our moods, we can be better prepared for these changes. If you find you are still struggling, mental health practitioners are available to provide professional support,” Alberts says.