As the air cools and the days grow shorter, many of us notice a shift: not just in the weather, but in our energy and mood too. Fall can be a season of cozy blankets, warm drinks, and beautiful colors, but it can also bring feelings of fatigue, sadness, or stress as we move toward winter and the holidays. 

There’s a particular feeling that hits this time of year. You wrap up a long day, finally close your laptop, and step outside, only to be met with a sky that’s already been dark for hours. That sudden, early evening darkness can feel like a physical weight, deflating any hope for an afternoon walk or a moment of quiet sunshine. It’s a stark sign that the seasons have truly turned. 

If this shift brings more than just a sigh, perhaps a dip in motivation or a fading mood, you’re not alone. These changes are common and completely normal. Our bodies and minds respond to less sunlight, colder weather, and the natural slowdown that comes with the season. For some, this can lead to seasonal depression (often called Seasonal Affective Disorder, or SAD), while others may simply notice a “winter slump,” feeling more tired, withdrawn, or low-spirited than usual.

But why does this happen? 

When there’s less daylight, our internal clock can get out of sync, which can affect mood and sleep. The holidays can also stir up a mix of emotions: excitement, stress, nostalgia, and even grief. The result? We might feel off balance without fully knowing why. 

Simple Ways to Support Yourself 

The good news is that small changes can have a big impact on how we feel. Here are a few gentle ways to nurture yourself through the seasonal shift: 

• Follow the Light (or Create Your Own):
  Our bodies crave sunlight for vitamin D and serotonin, a key neurotransmitter for mood regulation. Try to get outside during daylight hours, especially in the morning. Even brief sunlight exposure can lift your energy and help regulate sleep. For those in particularly gray climates, a light therapy lamp can be a game-changer. Sit with it for 20–30 minutes each morning while you have your coffee or check emails. 

• Create Cozy Moments:
  Light a candle, play soft music, or make your favorite warm drink. Little rituals of comfort remind us to slow down and savor the season. 

• Move Your Body,Gently: 
  When energy is low, the thought of intense exercise can feel overwhelming. Reframe it as “movement” instead of a “workout.” Movement releases endorphins that help boost mood and energy. 

• Set Realistic Expectations for the Holidays:
  The holiday season can be a time of mixed emotions, where joy and gratitude coexist with grief, loneliness, financial stress, or family tension. Amidst the pressure to be constantly festive, remember that it’s okay if this time of year feels heavy. Your feelings are valid and deeply human. Focus on meaning, not perfection. Identify one or two holiday traditions that truly bring you joy and let go of the rest. A perfect holiday is a myth, but a meaningful one is within reach. Set boundaries and protect your energy, prioritizing quiet moments of connection and peace that truly nourish you. 

• Stay Connected:
  Schedule low-key social time. Instead of a big party, suggest a cozy coffee date, a phone call with a long-distance friend, or a movie night. You might even share how you’re feeling. You may be surprised by how many people are feeling the same way. Opening up to others can ease the burden and strengthen your connections. 

• Ask for Support if You Need It: 
  If you notice persistent sadness, low energy, or loss of interest in things you enjoy, consider reaching out to a counselor or healthcare provider. You don’t have to navigate the darker months alone. 

Fall reminds us that change is a natural part of life. Just as trees shed their leaves, we too can let go of what no longer serves us and make space for rest and renewal. This season invites us to slow down, find gratitude in small things, and take care of our inner world as much as our outer one. This time of year encourages us to pause and nurture ourselves in quieter ways, to rest, reflect, and find meaning in small moments of peace. The darkness outside doesn’t have to define how we feel inside. By tending to our mental health, staying connected, and giving ourselves grace, we can move through the season with gentleness and care. 

If you need extra support during the holiday season, you are not alone. Here are some resources that can help:

• 988 Suicide & Crisis Lifeline: Call or text 988 for free, confidential support 24/7. 

• GCAL (Georgia Crisis and Access Line): Call 1-800-715-4225 for 24/7 mental health and substance use support in Georgia. 

• SAMHSA National Helpline: Call 1-800-662-HELP (4357) for confidential treatment referrals and information. 

• FindSupport.gov: Explore tools and connections for mental health and substance use resources. 

If you are looking for community and guidance, consider joining us for our Navigating the Holidays workshops, a safe space to learn coping strategies, connect with others, and care for your mental health through the season. 

A warm reminder: You don’t have to perform happiness to be worthy of peace. As the days grow shorter and the light fades sooner this season, give yourself permission to care for your heart, honor your limits, and find light in the spaces that feel safe and genuine. Your mental health matters, even (and especially) in the darker months. 💛