When the Days Get Shorter: How to Take Care of Your Mental Health This Fall
You know that shift that happens when summer starts to fade? The air gets crisp, the sun sets way too early, and suddenly you’re reaching for blankets and moodier playlists. For some people, that cozy vibe is everything. For others, the change in season can hit a little harder (less sunlight, more tiredness, more “meh”...).
If you’ve been noticing your energy dip or your mood getting a little heavier lately, you’re not alone. The transition into fall and winter can affect our brains and bodies more than we realize.
Actually, there’s a biological reason behind the fall slump! With fewer daylight hours, your body produces more melatonin (the sleepy hormone) and less serotonin (the feel-good one). Add colder weather and less outdoor time, and it’s no wonder so many people feel a little off.
For Gen Z and Millennials especially (people who are already juggling full schedules, online overload, and constant pressure to “do more”) this dip can sneak up quietly. You might find yourself scrolling more, canceling plans, or feeling like everything takes a bit more effort than usual.
So… how do we take care of ourselves right now? Here are a few small, real-life ways to support your mental health as the seasons shift:
Get outside (even when it’s cold!). It doesn’t have to be a hike. Even 10 minutes of daylight can help regulate your mood and energy. Think of it like giving your body a mini serotonin recharge.
Please remember that you don’t have to keep the same pace you had in July. Fall is nature’s reminder that it’s okay to rest and recalibrate.
Bring some light inside. Literal and emotional light. Open your curtains first thing in the morning, invest in a sunrise lamp, or fill your space with cozy lighting that makes you feel grounded. (Trust us: if you have cool light bulbs, try switching to warm ones!).
Next, stay connected. Even if you’re not in the mood for big social plans, try to check in with friends or family if you can. A short FaceTime or voice note counts! Connection keeps isolation from taking over.
Lastly, be gentle with your expectations. It’s easy to guilt yourself for not feeling as motivated or productive. But your body is adjusting, too. You don’t need to “fix” yourself, you just need to meet yourself where you’re at.
If you notice your mood staying low for weeks at a time, you’re not broken, you might just need extra support. Many people experience Seasonal Affective Disorder (SAD) or a seasonal worsening of existing anxiety or depression. A therapist can help you understand what’s going on and find tools that work for you.
You don’t have to wait until you’re “really struggling” to reach out. We’re here whenever you need us. Life has seasons (literal and emotional!) and if you’re feeling off as the days get shorter, that’s okay. We can figure it out together. Start by scheduling a free consultation with one of our therapists today!