As the vibrant green of summer fades into the golden hues of fall, there’s an undeniable shift not just in the landscape, but within many of us as well. Fall, with its beauty and coziness, also signals shorter days, colder temperatures, and for some of us, a noticeable dip in mood. Here in Utah, where the seasons are so distinct, I’ve personally felt the weight of this transition year after year.

Fall doesn’t just change the world around us—it can have a profound impact on our mental health. Many people experience a drop in energy, motivation, and even happiness as the days grow shorter. For some, it’s mild and manageable, while others face something more serious, like Seasonal Affective Disorder (SAD). But the good news is, no matter where you fall on the spectrum, there are plenty of ways to keep your mental health in check during this time of year. Whether you’re simply feeling the “fall blues” or facing something deeper, I’ve learned strategies that can help you combat the seasonal shift and come out stronger on the other side.

1. Understand the Science Behind Seasonal Affective Disorder (SAD)

To combat the fall blues, it’s important to understand why the season can have such a profound effect on our mood. Seasonal Affective Disorder (SAD) is a type of depression triggered by the changing seasons, most commonly starting in late fall and lasting through winter. This shift happens due to reduced exposure to sunlight, which disrupts our circadian rhythm (our internal body clock), lowers serotonin (a key mood regulator), and decreases melatonin (affecting sleep patterns).

Personally, I notice a dip in my energy levels as soon as the days get shorter. It’s not just a matter of feeling grumpy—there’s a physiological shift happening. If you find yourself unusually tired or withdrawn as fall rolls in, this could be more than just a fleeting mood. You might be experiencing the early signs of SAD or its milder cousin, the “fall blues.”

Tip: If this sounds familiar, don’t just push through it—acknowledge it. Recognizing the signs can help you address the problem early.

2. Maximize Your Exposure to Natural Light

One of the simplest yet most effective ways to combat the mental health challenges that fall brings is by increasing your exposure to natural light. For me, getting outside—even if it’s just for a quick walk while Remington burns off some energy—can work wonders. Even on cloudy days, being outdoors gives you more natural light than you’d get from indoor lighting, which can significantly boost your serotonin levels.

If getting outside isn’t always an option, try working near windows or investing in a light therapy box, which mimics sunlight and can be especially helpful if you’re prone to SAD. I’ve personally started working next to a large window, soaking in whatever light I can during the day.

Tip: Need more motivation to get outside? Combine it with exercise. Check out my article, “Falling Into Fitness,” where I share tips on how to stay active as the weather cools. It’s a great way to get light exposure and stay in shape!

3. Stick to a Consistent Routine

Fall tends to throw off routines—especially with back-to-school chaos, shorter days, and the approach of the holiday season. But sticking to a consistent routine is crucial for maintaining mental stability. I’ve found that keeping a regular sleep schedule helps my body adjust to the changing daylight hours. I also stick to consistent meal times, exercise routines, and social activities.

On those days when the “fall funk” hits, it’s tempting to skip workouts or spend the evening zoning out in front of the TV. But a steady routine—whether it’s a morning workout from “Falling Into Fitness” or taking the boys for a brisk walk—keeps me grounded. Routine creates structure, and that structure gives me a sense of control, even as the world around me changes.

4. Exercise Regularly, Even If You Don’t Feel Like It

Speaking of fitness, there’s no denying the mental health benefits of exercise. Physical activity releases endorphins—your body’s natural mood boosters—and it’s one of the best ways to combat stress and anxiety. But let’s be real: as fall sets in, the urge to stay cozy on the couch is strong.

I’ve learned to stay flexible with my workouts in the fall. On warmer days, I’ll take advantage of the crisp air to go for a hike (the fall foliage here in Utah is stunning). On colder days, I shift to indoor workouts like yoga or bodyweight exercises. Check out my article “Falling Into Fitness” for ideas on keeping your workout routine consistent during the cooler months. It doesn’t have to be complicated—just 20 minutes of movement can completely change your mood.

5. Stay Connected with Loved Ones

As the social buzz of summer winds down, it’s easy to feel more isolated in the fall. But staying connected with friends and family is essential for mental health. I’ve learned that reaching out to others—even when I don’t feel like it—can make all the difference. Whether it’s planning a coffee date, hosting a small get-together, or even just picking up the phone to chat, social interaction can lift your spirits.

Jessica and I make it a point to schedule family outings in the fall, like apple picking or even just a simple walk through the park. It keeps us all connected and reminds us that we’re in this seasonal shift together.

6. Prioritize Sleep, but Don’t Oversleep

As the nights grow longer, the temptation to sleep in also grows stronger. But too much sleep can worsen symptoms of SAD, leaving you feeling more tired and sluggish. I’ve fallen into this trap before, thinking a few extra hours of sleep would help, only to wake up feeling worse.

These days, I stick to a regular sleep schedule, even on weekends. It helps keep my body’s internal clock in check, and I wake up feeling more refreshed. If you’re struggling with oversleeping, try setting an alarm for the same time each day and establish a calming bedtime routine. Reading, meditating, or practicing gratitude can help signal to your body that it’s time to rest.

7. Nourish Your Body with Mood-Boosting Foods

Fall is the season of comfort foods, but it’s important to focus on foods that nourish both your body and your mind. What you eat can have a significant impact on your mental health. Foods rich in omega-3s (like salmon and walnuts) help support brain function, while complex carbs (like sweet potatoes and whole grains) help boost serotonin production.

One of my favorite snacks this time of year is a smoothie made with apples, cinnamon, and a handful of spinach. It’s delicious and packed with nutrients. Remember, it’s all about balance! You can still enjoy that pumpkin spice latte—just make sure you’re also incorporating foods that help stabilize your mood and energy.

Wrapping It Up: Embrace the Shift, Manage Your Mood

Fall doesn’t have to be the season when your mental health takes a nosedive. Yes, the shorter days and cooler weather can be challenging, but with the right tools and mindset, you can thrive through the season. By maximizing your exposure to light, sticking to a routine, staying active (check out “Falling Into Fitness” for tips!), and nourishing your body, you can embrace the change and protect your mental well-being.

Remember, fall is a time of transformation—both in nature and within ourselves. Take the time to notice how the season affects you and implement strategies that help you feel your best. With the right approach, fall can be a season of mental and emotional renewal. How do you manage the seasonal shift? Let me know in the comments!