Finding Light in the Dark When the Seasons Shift, So Do Our Moods. As the days grow shorter and the air turns colder, many people notice a shift, not just in the weather, but in their mood. It’s not your imagination. When daylight hours decrease, our brains receive less exposure to natural sunlight, which can disrupt the body’s production of serotonin and melatonin — two chemicals that regulate mood, energy, and sleep. This change can contribute to feelings of sadness, fatigue, or irritability, often known as seasonal affective symptoms. Beyond biology, the rhythm of the year also affects our sense of time, purpose, and connection. When summer’s long evenings fade and families spend more time indoors, it’s easy to feel confined, restless, or disconnected. Yet this same season holds an invitation: the opportunity to create or strengthen family rituals that bring warmth and meaning to colder, darker months. The Power of Rituals During Seasonal Change Rituals — those repeated, intentional actions shared by families — carry deep psychological and emotional power. They offer stability when external circumstances shift. They tell us, “This is who we are, and this is how we stay connected.” In family therapy, we often refer to nodal events, predictable points in time that anchor us through transitions. Holidays, weekly meals, bedtime routines, movie nights, and even the way you decorate for the season can all serve as nodal events. These moments remind the brain and heart that, despite external changes, some things remain beautifully constant. Rituals also trigger reward pathways in the brain. Anticipating a family game night, a Sunday breakfast tradition, or lighting candles together can increase dopamine levels and provide small but meaningful boosts to mood. Over time, these shared patterns weave a sense of belonging that can counteract isolation and seasonal low mood. Sometimes, however, a date on the calendar carries a heavy memory — a loss, a difficult season, or a painful ending. Yet with intention, families can transform those same moments into symbols of healing. A negative anniversary can evolve into a ritual of gratitude, remembrance, or even celebration of growth. In that sense, ritual becomes redemptive — it reclaims time itself. When Darkness Invites Togetherness Being “stuck inside” doesn’t have to feel like a trap. It can be a chance to rediscover each other. Family rituals don’t need to be elaborate or expensive. What matters most is intentionality and connection. In my own home, for example, October 31st isn’t about costumes or candy, it’s about comfort. Every year, my family gathers for Hot Cocoa Night: we make big snack bowls filled with our favorites, start a movie, and light the fireplace. It’s a small but powerful ritual. One that brings laughter, warmth, and an unspoken reminder that even as the world outside grows colder, we can create light within our walls. Here are a few simple ideas that can make a meaningful difference: Create Light Together: Start a ritual of lighting a candle at dinner, sharing one thing you’re grateful for, or taking turns blessing the meal. Mark the Seasons: Decorate together for each season. Use colors, textures, and scents that bring comfort and joy. Warm the Evenings: Host cozy nights with blankets, warm drinks, and unplugged conversations or storytelling. Move as a Family: Indoor dance parties, board games that involve movement, or even stretching together can lift energy and strengthen bonds. Reflect and Reset: Take a few minutes each week to check in emotionally as a family. “What’s something we’ve enjoyed this week?” “What’s been hard?” “How can we help each other?” These rituals, repeated across weeks and years, do more than pass the time, they create meaning and belonging. They remind us that while sunlight may fade, emotional warmth can grow stronger within the walls of our home. A Final Reflection Seasonal changes will always come, and with them, the natural ebb and flow of mood. But by turning inward — toward family, ritual, and gratitude — we can build emotional resilience that lasts well beyond winter. When we choose to light candles, share laughter, or pause to connect face-to-face, we’re not just passing the time. We’re affirming that even in the darker seasons, love can be the brightest source of light.  October 15, 2025 Written by Joseph Montalvo, LMFTA Founder & Clinical Director, Silent Waters Therapeutic Services LLC Joseph Montalvo is a bilingual licensed marriage and family therapist, speaker, and clinical director specializing in trauma, family systems, and faith-integrated mental health. Through Silent Waters, he helps families rediscover connection, resilience, and hope through evidence-based and relational care. If your family is feeling the weight of seasonal change, we can help you find new rhythms of connection and renewal. 📞 Contact Silent Waters Therapeutic Services by calling or emailing joseph@silentwaterstherapy.com

Back-to-School Stress: What Parents Should Know  For many children, the transition from summer break back into the school year is a bigger challenge than we realize. While parents often focus on backpacks, supplies, and schedules, the emotional and physical impact of this shift can quietly build stress in a child’s life. The Hidden Losses of Summer Summer isn’t just about fun—it’s also a season of family rhythms and freedom. Children may grieve the loss of: Family bonding time such as shared breakfasts or late evenings with parents. Casual face-to-face interactions with friends, neighbors, or relatives. Personal space and freedom , which quickly shrink when classrooms replace backyards. A Sensory and Biological Shock School re-entry doesn’t just affect emotions—it hits the body and senses too. Heightened sensory load : After months without the constant noise, colors, and activity of a classroom, students may feel overstimulated. Sleep shift : Gone are the slower mornings of summer. Earlier wake-ups mean less rest, leaving kids biologically less equipped to focus, regulate, and learn. Why Regulation Matters More Than Obedience Parents and teachers often see dips in early performance—sloppy work, lower grades, or emotional meltdowns. But these aren’t signs of laziness or inability. They’re stress signals. Early bad grades ≠ inability to learn : Stress, not skill, is often the culprit. Learning requires regulation : A calm, safe child can absorb even challenging material. A dysregulated child, no matter how brilliant, will struggle. Obedience during an emotional storm sets kids up for failure. What they need first is calm, not correction. Tools for Parents: Helping Children Transition You can’t remove all the stress of back-to-school, but you can help cushion the landing. Build a gentle after-school pause Give your child time to snack, rest, or just breathe before diving into homework or activities. This “decompression zone” helps reset their system. Create safe spaces for feelings Encourage your child to share their worries, excitement, or frustrations. Practice listening without immediately solving. Sometimes being heard is the solution. Reframe setbacks Remind your child—and yourself—that early grades don’t define ability. With time and regulation, their strengths will show. Final Thought Back-to-school stress is real—but it doesn’t have to be overwhelming. With awareness, patience, and practical supports, parents can turn this season into a growth opportunity, teaching children how to manage change with resilience and confidence. September 8, 2025 By Joseph Montalvo 📍 Serving Connecticut and surrounding communities 📞 Call or message us today to schedule your first session