Introduction:

As the leaves change colors and summer comes to an end, we might notice ourselves feeling a wide range of emotions. We can feel sad to leave summer behind, happy to indulge in pumpkin spice lattes, or fearful of winter weather. Some common changes that happen during this seasonal transition that may impact our mental health include shorter days and less sunlight, cooler temperatures, changes in weekly schedules, or shifts in social activities and expectations. These transitions can affect our physical routine and mental state which in turn can disrupt our mental health. Preparing ahead for these changes can help the seasonal transition feel more manageable. We don't have to wait until we’re struggling to start supporting your mental health.

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Why Seasonal Changes Can Affect Mental Health

As mentioned earlier, there are quite a few factors during the season change that may affect our mental health including changes in daylight, sleep patterns, daily routines, and activity levels. Some people may experience the “fall or winter blues” which is different from Seasonal Affective Disorder (SAD). According to the DSM-5, SAD is characterized by recurrent depressive episodes with a seasonal pattern, typically during the late fall or winter months (Munir, 2024). Some symptoms may include isolation, limited physical activity, loss of interest in hobbies, change in sleeping patterns, or feelings of worthlessness. Everybody responds differently to seasonal changes, so be aware of your own patterns and changes occurring rather than comparing yourself to someone else. 

Start Adjusting Your Routine Before Fall Arrives 

Instead of waiting until we are feeling burnt out to make the necessary changes, it may be best to gradually make adjustments rather than making abrupt changes. Start by focusing on basic needs like sleep, movement, food, and relationships. Focus on consistent sleep and waking times, create morning and night routines, start meal prepping delicious fall foods, and maybe reintroduce other habits that feel more aligned with the autumn weather. Focusing on one change or adjustment at a time can allow for a less stressful and overwhelming transition. Having these predictable schedules can be helpful during a time of change and allow the brain to feel a sense of ease. Take some time to reflect on your habits and routines and see what adjustments might be best to gradually change as we enter into the fall season. 

Continue to Spend Time Outdoors

As we may have begun noticing, the sunlight exposure is lessening by the day. Now more than ever, it is important we prioritize spending time outdoors and continue to connect with nature. Time outdoors may look different than the summer but still can be implemented. This can look like morning walks, lunch breaks outside, opening the curtains during the day more, planning outdoor activities with friends and family, or joining a fall sports league. Outdoor time can also provide opportunities for movement, social connection, and a mental break. Additionally, you may talk to your healthcare provider about taking a vitamin D supplement to support your body in maintaining healthy levels of vitamin D as our levels tend to drop in the colder months due to lessened sunlight exposure. 

Prepare Your Environment for Comfort 

It is important to acknowledge how much our physical environment can influence our feelings and well-being. As we prepare for the season shift, think about ways to begin making the spaces you frequent to become more comfortable and cozy. This may be refreshing your work office, adding warmer light to your home, getting out the fuzzy blankets, swapping your clothes in your closet, decluttering spaces that feel overwhelming, or creating a calm space for relaxation. A reminder that these changes don’t need to be extensive, the idea behind making these adjustments is to better support yourself, not add more things on the to-do list. Small changes can do the trick!

Protect Your Social Connections 

The fall and winter months can naturally mean fewer social activities or time with friends. While this is completely normal, it is still important to make sure we are nourishing our relationships. Meaningful connection is important for our mental health, as our support systems can help us through tough times. During the seasonal transitions it may be good to reflect on how you want to continue to grow your relationships. This can look like regularly scheduled check ups with friends or family, joining a seasonal activity or community group, starting new hobbies, or creating a list of people to reach out when you are in need of a helping hand. While we may see friends and family less, it is important we don’t isolate ourselves from others. Social connection doesn’t mean you have to constantly be surrounded by people or create packed schedules, sometimes even just one meaningful interaction can make a difference. 

Watch for Changes in Your Mood and Energy 

As we spend more time reflecting on the changes we are noticing as we shift seasons, make sure to be mindful of the patterns and symptoms we may be experiencing. Potential symptoms to monitor may be: persistent sadness or irritability, significant changes in sleep, low energy, changes in appetite, loss of interest in normally enjoyable activities, difficulty concentrating, or withdrawing from others. Using a journal or a mood tracker may be helpful during this time to understand and notice certain patterns. 

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When to Reach Out for Professional Support:

Professional support may be appropriate when changes in mood or functioning are persistent, severe, or interfering with daily life. You can talk with a mental health professional or healthcare provider if you notice recurring seasonal symptoms. Treatment and support will vary person to person, but a professional can help guide you to the appropriate care. If someone is in immediate danger or thinking about harming themselves, you should seek emergency or crisis support right away. 

Give Yourself Permission to Adjust

Reminder to allow yourself time to adjust to the season and emphasize slow and gradual change. Keep realistic expectations for yourself when making routine and habit changes. Start by focusing on what feels sustainable and supports your overall well-being. Avoid trying to focus on things that you think you “should” be doing, and focus on what is best for you and your mental and physical health. 

Conclusion

The transition into fall can bring changes to our routines, environment, energy, and emotional well-being, but preparing for these shifts can help make the season feel more manageable. Small, intentional steps, like maintaining consistent routines, getting outside and seeking natural light, creating a comfortable environment, staying connected with others, and paying attention to changes in mood and energy, can provide meaningful support during this time. Most importantly, remember that there is no “right” way to adjust to a new season. Give yourself permission to move slowly, listen to what your mind and body need, and make changes that feel realistic and sustainable for you. By prioritizing your mental health before you begin to struggle, you can approach the seasonal shift with greater awareness and care for yourself. 

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Sources

• Munir, S. (2024, April 20). Seasonal affective disorder. StatPearls [Internet].