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:

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.
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.
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 le