Finding Light: Mental Wellness Tips for the Fall Season

Gentle Reminder: This blog is meant to offer encouragement and general information about mental wellness. It isn’t a replacement for counseling or professional care. If you find yourself struggling, please consider reaching out to a licensed mental health professional who can support you in your journey.

As the days grow shorter and the air turns crisp, fall reminds us that every season carries both beauty and change. Just as a garden rests after summer’s growth, our minds and bodies respond to the shifting light and slower pace. While pumpkin spice and cozy blankets can bring comfort, the darker days may also leave us feeling less motivated, more tired, and even low in mood. If you’ve noticed this shift in yourself, you’re not alone. The good news is that with a few intentional steps, like tending to a garden in the fall, you can nurture your mental wellness, embrace the season, and find light even in the shorter days ahead. 

As we settle into this season, it’s important to understand why the daylight shift can have such an effect on our minds and bodies. Research shows that the reduced sunlight during fall and winter can disrupt the body’s natural circadian rhythm and influence significant brain chemicals like serotonin and melatonin, which regulate mood and sleep (National Institute of Mental Health, 2023). This shift can sometimes contribute to Seasonal Affective Disorder (SAD), which can cause symptoms such as low mood, fatigue, or changes in appetite. Other seasonal factors like lower vitamin D levels, less physical activity, and fewer chances for social connection can also play a role. By recognizing how the fall season naturally impacts mental wellness, we can begin to take small, intentional steps to care for ourselves in ways that feel grounding and supportive.

The Impact of Shorter Days on Mental Wellness

When the days grow shorter, our minds and bodies respond in ways we might not always notice at first. We may find ourselves feeling more tired, craving comfort foods, or struggling to stay focused and motivated. These shifts aren’t a sign of weakness; they’re a natural response to the season’s changes. By understanding how shorter days can impact mental health, we can approach the season with greater compassion and develop practical strategies for support.

Practical Tips for Fall Mental Wellness

Light and Movement

One of the simplest, yet most powerful ways to care for your mental wellness in the fall is by making the most of available light. Spending 10-15 minutes outdoors during daylight hours can help regulate your body’s internal clock and boost your mood. If natural light is hard to come by, especially during gray days, a light therapy lamp can be a helpful tool to mimic the effects of sunlight and ease seasonal shifts. According to research, a light therapy lamp can aid in regulating sleep patterns, improving mood, and restoring energy (Aiken, 2019).

Keep in mind that light therapy lamps are generally safe, but it is essential to consult with a healthcare professional before starting light therapy. 

Movement is another important piece. Exercise doesn’t have to be long or intense to make a difference. Taking a short walk outside, gentle stretching, or taking a few minutes to dance around your living room can increase energy and uplift your spirits. Combining natural light with movement, such as taking a walk in the morning or afternoon, can double the benefits by supporting physical health and emotional well-being.

Routines and Rest

During this change in season, it can be tempting to allow routines to slip or to spend more time indoors resting. While rest is important, maintaining steady daily rhythms can help stabilize mood and energy. Try to keep a consistent sleep schedule by going to bed and waking up around the same time each day, even on weekends. This will help regulate your body’s natural clock and improve sleep quality. 

Evening routines can also be an opportunity to create comfort. Consider adding calming rituals like sipping herbal tea, journaling, or reading before bed. These small practices signal to your body that it’s time to wind down and can ease the transition into restful sleep. Having a balance between productivity and rest allows you to embrace the cozy side of fall while still supporting your mental wellness.

Nutrition and Nourishment

What we eat can have a powerful effect on how we feel, especially during the fall and winter months. Seasonal shifts sometimes lead us to crave heavier comfort foods, which can be enjoyable in moderation but may have us feeling sluggish if overdone. Try to balance these with foods rich in nutrients that support mood and energy. This includes fruits, vegetables, whole grains, and lean proteins. 

Vitamin D is especially important during this season since less sunlight can lower natural levels in the body. Incorporating foods like salmon, milk, eggs, and mushrooms can be a big help (LaPorte, 2023). Staying hydrated is also key; even in cooler weather, our bodies still need plenty of water to function at their best. Nourishing your body with intention can give you the steady energy you need to meet the season with resilience. Be sure to contact your healthcare provider for more information and recommendations. 

Connection and Joy

Shorter days and colder weather can sometimes make us feel more isolated, but connection is an important part of mental wellness. Make intentional plans to reach out to friends or family, whether it’s a phone call, video chat, text message, or a quick meet-up for food. These small moments of connection remind us that we’re not alone and can provide a much-needed boost during darker months.

Fall is also a wonderful time to create joy through hobbies or traditions. This can be pulling out the seasonal baking recipes, making fall-time crafts, or adding playful autumn touches to your wardrobe or home decorations. These activities can bring warmth and meaning to the season. Practicing gratitude (noticing even the small things you appreciate each day) can further shift your perspective and highlight the beauty around you. Leaning into simple joys helps balance the challenge of shorter days with moments of life and fulfillment.

When Extra Support Helps

Even with the best routines and intentions, there may be times when the season feels especially heavy. If feelings of sadness, fatigue, or loss of motivation linger beyond a few weeks, it may be helpful to reach out for extra support. Talking with a mental health professional can provide tools to navigate seasonal challenges and offer a safe space to process what you’re experiencing. 

Seeking help is not a sign of weakness. It’s an act of self-care and strength. Just as we might seek guidance for physical health, our mental health deserves the same care and attention. If you find that shorter days are taking a significant toll on your mood or daily life, reaching out for support can make a meaningful difference in how you move through the season.

Conclusion

Fall reminds us that every season brings both challenges and beauty. While shorter days may affect our mood and energy, small intentional steps, like seeking light, keeping consistent routines, nourishing our bodies, and maintaining connection with others, can help us move through the season with resilience and care. 

Remember, chance doesn’t have to be big to be meaningful. Sometimes the smallest choices (short walks outside, taking a moment to show gratitude) are the ones that bring the most light into our days.

As you step into this season, I invite you to choose one small action today that supports your mental wellness. What’s a simple way you can bring more light and warmth into your life during this fall season?

Sources

Aiken, C. (2019, November 15). A practical guide to light therapy. The Carlat Report. Carlat Publishing. https://www.thecarlatreport.com/articles/3034-a-practical-guide-to-light-therapy

Kelly LaPorte, L. C. P. C., Turriff, B., & Klopp, A. (2023, September 28). How Weather Affects Our Mental Health: Gearing Up for Winter in Chicagoland. https://www.napervillecounseling.com/blog/how-weather-affects-our-mental-health-gearing-up-for-winter-in-chicagoland

National Institute of Mental Health. (2023). Seasonal Affective Disorder. (NIH Publication No. 23-MH-8138). U.S. Department of Health and Human Services, National Institutes of Health. Retrieved September 23, 2025, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=Both%20serotonin%20and%20melatonin%20help,%2C%20mood%2C%20and%20behavior%20changes.