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Writer's pictureSabrina Ritchie PMHNP

Seasonal Changes and Mental Health: How Autumn Affects Our Moods



As the leaves change colors and the air gets crisp, many of us start to feel a shift—not just in the weather, but in our mood. Autumn can be a beautiful season, with cozy sweaters, warm drinks, and the excitement of upcoming holidays. But for those of us who prefer the long, sunny days of summer, the arrival of colder weather and shorter days can feel like a mental hurdle.


If you’re like me and thrive in the warmer months, preparing for fall and winter can take some mental work. The transition to autumn can bring challenges for our mental health, from reduced daylight and colder temperatures to the pressures of the holiday season. But with the right strategies, we can manage these changes and maintain our well-being as we head into the colder months.


How Seasonal Changes Affect Our Mental Health


The Impact of Reduced Daylight on Our Mood


One of the most noticeable changes in autumn is the shorter days. As daylight hours decrease, our exposure to natural sunlight diminishes. For many, this reduction can lead to feelings of lethargy, sadness, or even depression. This phenomenon is known as Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, typically in fall and winter.


Natural sunlight plays a crucial role in regulating our circadian rhythm, which influences our sleep-wake cycle, energy levels, and mood. Less sunlight means less vitamin D and serotonin production, two elements essential for maintaining mood balance and energy.


Tip: Increase Your Exposure to Natural Light Even though the days are shorter, it’s important to maximize your exposure to natural light. Try to spend time outdoors during daylight hours, especially in the morning. Taking a brisk walk or simply sitting near a window that lets in sunlight can help boost your mood and energy levels. If natural light is hard to come by, consider investing in a light therapy lamp, which can mimic the effects of sunlight and help reduce symptoms of SAD.



Colder Weather and the “Hibernation Effect”


As temperatures drop, it’s tempting to stay indoors, curl up under a blanket, and avoid going outside. While staying cozy can be comforting, too much time indoors can lead to feelings of isolation, boredom, and a lack of motivation. This “hibernation effect” can impact both our physical and mental health, as we may become less active and more prone to negative thoughts.


Tip: Keep Moving, Even When It’s Cold Maintaining physical activity is key to supporting mental health during the colder months. Even if you’re not a fan of outdoor activities in the cold, there are plenty of indoor exercises to keep your body and mind in good shape. Yoga, indoor cycling, or even short bodyweight workouts can help release endorphins, boost mood, and reduce stress. Make a plan to move for at least 20-30 minutes a day, whether it’s a walk in the park with a cozy scarf or a quick workout in your living room.


The Pressures of the Upcoming Holiday Season


While the holiday season can be filled with joy and connection, it’s also a time when stress and anxiety levels rise. From family gatherings and social obligations to financial pressures and the expectation to be “happy,” the holiday season can feel overwhelming.


For some, the holidays also bring about feelings of loneliness or grief, especially for those who may be missing loved ones or feel disconnected from family or friends. The commercialized expectations of the “perfect” holiday can amplify these emotions, leading to increased stress, depression, or anxiety.


Tip: Set Realistic Expectations for the HolidaysIt’s important to recognize that the holiday season doesn’t have to be perfect. Set boundaries and prioritize your mental health by creating realistic expectations. Decide which activities or events you want to participate in and which you can skip without guilt. Communicate your needs and limits to loved ones, and remember that it’s okay to say “no” to plans that don’t align with your well-being.


If the holidays tend to be a difficult time for you emotionally, plan ahead by creating a support system. This might include scheduling time with friends, seeking therapy, or setting aside time for self-care to decompress when things feel overwhelming.


Practical Strategies for Maintaining Mental Health in Fall


Prioritize Sleep Hygiene


With the change in daylight hours, our sleep patterns can easily get disrupted. You might find yourself feeling tired earlier in the evening or struggling to wake up in the mornings. Maintaining a consistent sleep routine is essential for mental clarity and emotional regulation.


Tip: Create a Relaxing Evening Routine Set a regular bedtime and wake-up time, even on weekends. Avoid screens at least an hour before bed, as the blue light emitted by phones and computers can interfere with your body’s production of melatonin, the hormone that helps regulate sleep. Instead, wind down with calming activities like reading, meditating, or taking a warm bath.



Nourish Your Body With Seasonal Foods


What we eat can have a significant impact on our mental health. As the temperature drops, it’s easy to turn to comfort foods that are rich in sugar and unhealthy fats. While the occasional treat is perfectly fine, consistently eating nutrient-dense foods can help maintain your energy levels and mood.


Tip: Focus on a Balanced Diet Autumn offers a variety of seasonal fruits and vegetables that are packed with nutrients. Think sweet potatoes, pumpkins, squash, and leafy greens. These foods are rich in vitamins and minerals that support brain health, like vitamin C, magnesium, and folate. Incorporating omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) can also help stabilize mood and reduce symptoms of depression.


Practice Mindfulness to Manage Stress


Fall can be a time of transition, not just in the weather but also in our schedules and routines. With the end of the year approaching, work deadlines might intensify, and the busyness of life can feel overwhelming. Practicing mindfulness can help us stay grounded, manage stress, and reduce anxiety during this hectic season.


Tip: Incorporate Mindfulness into Daily Life Mindfulness doesn’t have to be time-consuming or complicated. Start with small practices, like taking five minutes each morning to breathe deeply and set an intention for the day. You can also practice mindfulness by focusing on the present moment during everyday tasks, such as eating, walking, or even washing the dishes. Apps like Headspace or Calm can also guide you through short, effective mindfulness exercises.



Embracing the Season With Self-Compassion


Autumn, with all its beauty, can be a time of both reflection and challenge for our mental health. While the shorter days and colder weather can impact our mood and energy, being proactive about self-care can help ease the transition into the colder months. By prioritizing natural light, staying active, managing holiday stress, and practicing mindfulness, we can navigate seasonal changes with more ease and resilience.


As someone who prefers the warmth and light of summer, I’ve learned that the key to thriving during autumn is to embrace the changes with self-compassion. Instead of resisting the season, I try to find comfort in the cozy moments and prepare my mind for the months ahead with intention and care. I hope these tips help you do the same.

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