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As the days grow shorter and the air starts to cool, I can feel the slow shift toward fall, and with it, a familiar sense of unease. For many of us who experience Seasonal Affective Disorder (SAD), this time of year can stir up feelings of anxiety, low energy, and mood changes. It’s like our bodies know the shift is coming before our minds catch up.
But here’s the good news: we’re not powerless against these changes. Over the years, I’ve found simple practices that help me feel more grounded, connected, and balanced as the seasons transition from summer to fall. In this post, I want to share those techniques with you and how they can support your nervous system while we move into autumn.
Let’s dive into some strategies that can make this seasonal shift a little smoother for you.
What is Seasonal Affective Disorder (SAD)?
For those unfamiliar with SAD, it’s a type of depression that’s linked to seasonal changes, particularly during fall and winter. When sunlight diminishes, it can mess with our internal rhythms, affecting sleep, mood, and energy. You might feel more sluggish, withdrawn, or just “off.” And if you’re someone who already deals with anxiety, the anticipation of these changes can feel overwhelming.
But it’s important to know that what you’re experiencing is valid, and there are tools to help navigate these feelings.
The 7 Ways to Support Your Seasonal Affective Disorder and Support Your Mental Health
1. Prioritize Light Exposure
One of the biggest triggers for SAD is a lack of sunlight. When it’s cloudy or the days are shorter, our bodies don’t produce as much serotonin—the “feel-good” hormone. But there’s a solution!
I’ve found that even just 20-30 minutes of daylight, whether it’s a morning walk or sitting by a sunny window, can make a world of difference. If you live somewhere particularly gloomy, a light therapy box can be a lifesaver. It mimics natural sunlight, which helps balance your mood. I’ve been using one for a couple of years, and it’s become a crucial part of my fall routine.
2. Build a Gentle Morning Routine
For me, the mornings are where I either set myself up for success or stress. In the past, I used to wake up and immediately feel that seasonal dread, but building a soft, mindful morning routine changed that.
Now, I start each day with 10 minutes of stretching and deep breathing, followed by a cup of tea. This grounding ritual helps signal safety to my nervous system, making me feel calmer and more present as the day begins. It doesn’t have to be complicated—anything that feels peaceful to you can become a part of your routine.
3. Practice Regular Movement
When the seasons change, our bodies crave movement, but it can be hard to find the motivation, especially when you’re feeling low. What helped me was switching my mindset from “exercise” to “gentle movement.”
Think about what feels good to your body. For me, yoga has been a game-changer. Not only does it get my body moving, but it also calms my mind. If yoga’s not your thing, walking, dancing, or any form of gentle exercise can do wonders. The goal here is to get your blood flowing and release those feel-good endorphins.
4. Nourish Your Body and Mind
What you eat can greatly impact how you feel. In the past, I didn’t realize how much my diet was affecting my mood and energy during the fall. Once I started paying attention, I noticed that incorporating foods rich in Omega-3s, like salmon or flaxseeds, really helped stabilize my mood. Leafy greens and other nutrient-dense foods also gave me more energy.
Vitamin D is another big one. During the colder months, it’s harder to get enough from the sun, so I take a daily supplement to keep my levels up. It’s a small shift, but it makes a big difference.
5. Use Mindful Breathing & Meditation
One thing that has helped me greatly is mindful breathing. When I start to feel the anxiety creeping in, I take a few moments to practice “box breathing”—inhale for four counts, hold for four, exhale for four, and hold again for four. This simple practice helps calm the nervous system and bring me back into the present moment.
I’ve also found that daily meditation—even just 5 minutes—helps me connect with myself and quiet the racing thoughts that often come with the seasonal change. If meditation is new to you, don’t worry. Start small. Just sit quietly, focus on your breath, and allow yourself to be in the moment.
6. Connect with Others
When SAD kicks in, it’s easy to withdraw from friends and family. I used to do this all the time, thinking it was easier to just ride it out alone. But I learned that isolating myself only made things worse.
Reaching out to loved ones and being open about what I was going through was one of the hardest but most important things I did. Sometimes just a quick chat or spending time with a friend can shift your energy. It’s also helpful to find a community of people who understand what you’re going through—whether that’s in person or online.
7. Plan for Rest and Slow Down
It’s okay to feel tired as the seasons change. Your body is adjusting, and rest is essential. I used to fight against this and push myself to stay productive. But I realized that giving myself permission to rest was one of the most loving things I could do.
Create a cozy space at home—maybe add soft blankets, candles, or even a warm cup of tea—and allow yourself to slow down. I’ve found that the more I honor my body’s need for rest, the better I feel overall.
My Journey with Seasonal Affective Disorder
I want to take a moment to share my personal journey with SAD. For years, I struggled with the feelings of low energy, isolation, and anxiety that came with the seasonal changes. It was frustrating and exhausting. But little by little, I began to find techniques that worked for me. Some days were harder than others, but by incorporating these practices, I started to feel more in control of my mental health.
The biggest challenge for me was asking for help. It felt vulnerable and uncomfortable at first, but I realized that connecting with others and sharing my experience not only helped me but also allowed others to feel less alone in their journey.
How You Can Support Others
If you know someone who struggles with SAD, one of the best things you can do is be there for them. Offer a listening ear, share a walk, or simply check in. It’s the small gestures of support that can make a big difference.
Welcoming Fall with Compassion
As we move into fall, I hope these tools help you feel more supported and connected to yourself. Remember, it’s okay to feel a little out of balance during this time. The key is to be gentle with yourself and make small, consistent efforts to support your mental health. These practices not only help with seasonal changes but can create a foundation of well-being that lasts all year.
Join the Conversation
If you’ve found something that works for you during this seasonal shift, I’d love to hear about it!
Share your tips, challenges, or questions in the comments, and let’s continue supporting each other in this journey of healing
