Understanding the Seasonal Slide in Autoimmune Health

Kristen Vallely
Oct 1
4 min read

Feeling the "Seasonal Slide" with Autoimmune Disorders? You're Not Alone

As a Licensed Marriage and Family Therapist (LMFT), I spend a lot of time talking with clients about the intersection of their physical health and their emotional well being. Particularly during seasonal shifts (like the transition into fall or winter), is what medical professionals call the "seasonal slide". It is that frustrating time when chronic or autoimmune symptoms seem to suddenly worsen. Something I personally experience myself.

If you live with an autoimmune condition, like Lupus, Rheumatoid Arthritis, or a related dysautonomia like Postural Orthostatic Tachycardia Syndrome (POTS), you may already be familiar with this feeling. Like me, you might be managing multiple conditions and notice a creeping increase in fatigue, joint pain, brain fog, or mood changes that just don't seem to correlate with anything you’re doing.

If this resonates, please know: It is not "all in your head." Your body is simply reacting to very real, documented environmental and physiological changes. I’ve been on my own healing journey for as long as I can remember, with my symptoms becoming impossible to ignore about two years ago. Trust me, I get it.

Why the Seasons Feel So Hard: The Mind-Body Connection

Recent studies are giving us a clearer picture of why this "slide" occurs, and it points to the subtle but powerful impact of the environment on our immune and nervous systems:

Temperature + Barometric Pressure: For conditions like POTS, which involves an abnormal autonomic nervous system, sudden temperature shifts (from warm to cool, or rapid fluctuations in spring) can significantly affect blood flow regulation, leading to a worsening of symptoms like heart rate and lightheadedness. For people with arthritis, changes in barometric pressure often trigger more joint pain. This may be the difference from being able to walk or hold up a cup of water for some.
The Immuno-seasonal Theory: Emerging research suggests that seasonal changes in factors like sunlight, infections, and diet can influence the balance of our immune responses. For instance, reduced sunlight in winter leads to lower Vitamin D levels—a factor associated with flares in many autoimmune diseases, including Multiple Sclerosis and Lupus.
Stress and Flares: We also know that stress and anxiety can increase the likelihood of an autoimmune flare. The added emotional burden of dealing with physical symptoms, shorter days, and seasonal demands contributes to a mental health slump which, in turn, impacts the body's inflammatory response.

A Message of Hope: The Nobel Prize for Autoimmunity

While the challenges are real and can be relentless, I want to share some incredibly hopeful news from the scientific community. News that offers immense validation and gives me chills! The 2025 Nobel Prize in Physiology/Medicine was awarded to researchers (Mary Brunkow, Fred Ramsdell and Shimon Sakaguchi) who discovered a critical mechanism for preventing autoimmune disease - having enough regulator cells. Regulatory T cells are the peacekeepers, patrolling the body to stop these friendly fire attacks and in autoimmune conditions, these peacekeepers simply aren't enough and the tissue gets attacked.

This science confirms what you already know. The body’s mechanism for regulation is out of sync, not your mind (or your willpower!). This discovery lays the foundation for developing new, highly targeted treatments that aim to strengthen your body’s own "security guards" to keep your immune system in check. I am excited! Can you tell?

Guide to the Slide

From a therapeutic and holistic standpoint, navigating the "seasonal slide" is about becoming a kind, compassionate detective in your own life. It’s about managing your systems; both your body’s immune system and the relational systems you live in.

Practice Systemic Communication: Chronic illness affects everyone in your life. Use this seasonal transition as a time for a systemic check in. Talk to your loved ones about the increased challenges you're facing. Letting them know, "My symptoms tend to increase now, so I may need more help with X than usual," shifts the dynamic from personal struggle to a shared, manageable challenge. Do not settle for those who make your needs feel like a burden.
Reset Expectations (Self Compassion is Medicine): There is no shame in being proactive. If a wave of fatigue is predictable, modify your schedule and commitments before the season peaks. Give yourself permission to say "no" or to dial back activities. Self compassion is not a luxury—it's a critical tool for minimizing stress related flares.
Harness Micro Dosing Your Self Care: When energy is low, big self care rituals feel impossible. Focus on small, non negotiable actions that support your body's stability:
- Strategic Hydration: Keep that electrolyte drink or water bottle nearby, even if you don't feel thirsty. Throw a little extra salt in where you can and eating from fruits/vegetables are additionally a great way to get more fluids.
- Mindfulness: Even five minutes of quiet, non judgmental awareness can calm the nervous system, helping to regulate the stress response that contributes to flares. Drink your tea slowly. Take in a slow breath. It does not have to be complicated.

Remember, you are managing a marathon, not a sprint. Be patient with your body and allow the hopeful light of new scientific understanding to shine on your journey.

What is one small, non negotiable act of self care you can commit to today? _______________________________________________________________ Sources: Bussell, S., et al. (2018). The Implication of Vitamin D and Autoimmunity: A Comprehensive Review. Clinical Reviews in Allergy & Immunology, 54(3), 396–414. Link to PMC Full Text (NIH)Intervention Study (VITAL) Hahn, J., et al. (2022). Vitamin D and marine $\omega$-3 fatty acid supplementation and the incidence of autoimmune disease in a large clinical trial with a six-year median follow-up. BMJ, 376, e066452. Link to Harvard Gazette Summary (Trusted Source)

Johns Hopkins Medicine. Postural Orthostatic Tachycardia Syndrome (POTS). Link to Johns Hopkins Medicine Nobel Prize Outreach AB. (2025, October 6). The Nobel Prize in Physiology or Medicine 2025: Popular Information. NobelPrize.org. Link to NobelPrize.org Popular Info