Managing seasonal changes

Living in Scotland, the dramatic seasonal changes present some challenges, especially as an autistic person. The shift from long summer days to the short, dark days of winter can disrupt my routines and impact my mental health. Over the years, I’ve developed strategies to navigate these changes and (try to!) maintain my well-being throughout the year.

Winter: Finding light in the darkness

Winter in Scotland means very long periods of darkness, with the sun never getting very high in the day (when it does come out). This can significantly affect my mental health. As someone who struggles to be outside alone except in the early morning, the lack of daylight options poses a real challenge.

Here’s how I manage:

1. Outdoor meetings: I plan some of my meetings to be outside on the phone. This allows me to get some daylight exposure without feeling overwhelmed by being alone outside. It’s a small but effective way to incorporate more natural light into my day. It doesn’t work for all meetings (e.g. when I need to be able to see something on my computer screen), but for one-to-ones or more informal meetings it can be quite good.
2. Lunchtime phone calls: Speaking to a friend on the phone during lunch breaks provides a double benefit. I get to have some social interaction and some daylight, making the darker months more bearable. I can’t manage speaking to everyone on the phone, but with certain friends this is easy, and it’s a nice way to keep in touch while also supporting me to go outside.
3. Adjusting exercise routines: To combat the winter blues, I adjust my exercise routine to include evening runs. The physical activity and endorphin boost support my mental health, helping me stay balanced during the darker months. I absolutely love running in the dark, right after work, with loud music in my headphones. It’s been a really consistent way for me to boost my mood from around October/November time for years now. Doing it in the early evening also means fewer days are ruled out by ice on the ground – some days still aren’t safe for me to run because there is ice, but it is much less likely to be icy at that time than it is first thing in the morning where I live.

Summer: Creating a darker sanctuary

The extended daylight can interfere with my sleep and routines and leave me quite confused about what time of day it is. Here’s how I create a comfortable environment:

1. Consistent evening routine: I try to maintain a consistent evening routine by shutting curtains at a similar time each night, before I have my dinner. This helps signal to my body that it’s time to wind down, even if it’s still light outside.
2. Blackout solutions: I use Velcro blackout blinds in my bedroom during the summer. This ensures that my sleeping environment is dark, no matter what is going on outside, promoting better sleep and helping me maintain a consistent routine.

Navigating changing morning routines

The fluctuating times of sunrise can make it difficult to have a consistent schedule around when I go for walks and therefore how my morning fits together.

However, routine is crucial for me, so I’ve developed some coping strategies:

1. Flexible morning rituals: While I don’t have the exact same routine year-round, I try to maintain the core elements of my morning. I have a little “to do” checklist in my bathroom, where you can toggle each activity as done or not. That means I know I’ll see it and be prompted to e.g. do five minutes of yoga, or take my Vitamin D tablets, regardless of what order I do everything in. I now know that a change in routine won’t mean I suddenly forget to brush my teeth, because the list is right there reminding me.
2. Light therapy: In the darker months, I use a light therapy lamp in the mornings at my desk. This simulates natural daylight and helps regulate my circadian rhythm, making it easier to start my day. It doesn’t really feel to me like it does anything in the moment, but as the winter goes on, if I am away from work for a few days or even just over the weekends sometimes, I do start to notice the difference in not using it! (Note to self: set reminders to bring my lamp with me in future…)

By planning outdoor meetings, adjusting exercise routines, and creating a consistent evening environment, I can navigate the challenges posed by the changing seasons. While it’s difficult to maintain the exact same routine all year round, these strategies do help me stay grounded and support my mental health. I’m working on using that flexibility within a framework of routine in order to keep myself well, no matter the season.

Lauren Nicholas

October 2024