Medically reviewed by Olanrewaju Olukitibi, MD, MPH

As the days get shorter and the clocks fall back, many people notice changes in their mood and energy. You may feel more tired, less motivated or simply not like yourself. While it’s normal to need time to adjust to the changing seasons, it’s important to pay attention to your mental health during the fall and winter months.

Less daylight can affect your body’s internal clock, known as your circadian rhythm. It can also lower serotonin levels, a brain chemical that helps regulate mood, and alter melatonin production, which helps regulate sleep. These changes can leave you feeling sluggish, anxious or down.

For some people, these symptoms are more serious and may be a sign of seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern, most often beginning in the fall or winter.

Simple ways to support your mental health

The good news is that small daily habits can make a big difference.

• Get outside whenever you can. Even on cloudy days, natural light can help improve your mood. Try taking a short walk during your lunch break or spending a few minutes outdoors in the morning. If you can’t get outside during the day, using a light box can help boost your mood. Talk to your healthcare provider to see if light therapy is right for you.
• Keep moving. Regular physical activity helps reduce stress and boost mood. You don’t have to spend hours at the gym—even a quick 10-minute walk or at-home workout can be beneficial.
• Stick to a routine. Going to bed and waking up at the same time each day helps support healthy sleep, which plays an important role in mental well-being.
• Stay connected. It’s easy to withdraw when the weather gets colder, but spending time with family and friends can help reduce feelings of loneliness and improve your outlook.
• Take care of your body. Eating balanced meals, staying hydrated and limiting alcohol can all support both your physical and mental health.

Know when to ask for help

Everyone has difficult days, but if feelings of sadness, anxiety, hopelessness or a loss of interest in activities last for two weeks or longer, it’s time to talk with a healthcare provider. Other warning signs include changes in sleep or appetite, trouble concentrating or feeling overwhelmed by everyday tasks.

Mental health conditions are common, and effective treatments are available. Depending on your needs, treatment may include counseling, medication, light therapy or a combination of approaches.

You don’t have to face it alone

Taking care of your mental health is just as important as caring for your physical health. If seasonal changes are affecting your mood or daily life, talk with your primary care provider or a mental health professional. The right support can help you feel more like yourself again and enjoy all that the season has to offer.

WMCHealth’s mental and behavioral health specialists are here to help. Make an appointment.