There’s something inviting and exciting about watching the seasons change. The air gets cooler, the holidays approach, the days get shorter, and everything starts to feel a little different. But sometimes, an internal shift happens too. We might feel more tired, less motivated, or a little more emotionally off than usual.

The National Institute of Mental Health notes that changes in daylight can affect mood, sleep, and the body’s daily rhythms. For some people, these shifts are mild, while for others they may be part of seasonal affective disorder (SAD), a type of depression with a seasonal pattern. The good news is that there are ways we can support ourselves as the seasons change.

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Let more light in

When the days get darker, we can bring more light into them. Open the blinds as soon as you wake up, sit near a window during daylight hours, or step outside for a short walk to soak in the sun.

Mayo Clinic recommends stepping outside regularly and making your home or workspace brighter during the colder months. Sometimes letting more light into our environment can help the day feel a little less heavy.

Need a bit of help when the weather isn’t cooperating? Try an indoor therapy light to brighten up your home.

 Check in with what’s happening inside

When everything external starts changing, it can be easy to move through those shifts without checking in with ourselves. Ask yourself, “How have I been feeling lately? What do I need more of?”

Maybe you need more rest, connection, creativity, movement, or quiet. We can’t control when the sun goes down, but we can become more aware of what is happening within us. Once we understand what we need internally, we can make choices around us that support that connection.

 Keep a little routine

When it starts getting dark earlier, 5 p.m. can suddenly feel like 9 p.m. Having a few consistent parts of your day can create steadiness. It can be as simple as waking up around the same time, eating regular meals, taking an afternoon walk, or creating a relaxing nighttime routine.

Mayo Clinic also suggests keeping regular sleep and wake times when dealing with seasonal symptoms. Try not to nap too much during the day, as oversleeping can cause nighttime disruptions.

Move in a way that feels good

Movement doesn’t have to mean forcing yourself through an intense workout. Take the dog for a walk. Stretch. Dance around the kitchen. Go outside with your kids. Find something that gets you moving while still feeling enjoyable.

Regular physical activity can help with stress and anxiety, which is one reason Mayo Clinic recommends exercise for managing seasonal symptoms.

Don’t accidentally isolate yourself

Sometimes when we feel low, we naturally want to pull away from others. Mayo Clinic recommends staying connected with people you enjoy. There’s nothing wrong with alone time, as it can recharge you, but notice when rest turns into disconnection.

Call someone you love. Have coffee with a friend. Play a board game with family. Connection doesn’t have to be complicated. 

Give yourself something to look forward to

Part of embracing fall can be creating little moments that make the season feel special. Plan a movie night. Bake something. Visit a pumpkin patch. Start a new book or try a seasonal recipe.

It doesn’t have to be a huge event, but having enjoyable plans on the calendar can give us something to look forward to and bring excitement back into an ordinary week.

Know when you need more support

Feeling a little lower once fall starts isn’t the same as persistent depression. NIMH notes that SAD can include low mood, loss of interest, a drop in energy, oversleeping, and social withdrawal.  

If it feels overwhelming or starts affecting daily life, it may help to talk with a doctor or mental health professional.

The seasons will always change. Caring for ourselves through them can mean staying connected to what we need and creating little moments of light, warmth, and connection along the way.

You do not have to navigate the winter months alone. If seasonal depression or any mental health challenge feels overwhelming, free, confidential support is available 24/7. If you’re in the U.S. or Canada, call or text 988 (Suicide & Crisis Lifeline).