Fall Mental Health Tips: Coping with Seasonal Mood Changes

Fall is a time of unique beauty with the vibrant colors, crisp morning air, and, of course, pumpkin everything. For many people, it’s their favorite season. But for others, the shorter days, cooler weather, and feeling of being stuck indoors can impact mood, energy, and overall well-being. It’s common to experience mixed feelings during this seasonal transition, such as excitement for cozy routines and autumn scenery alongside fatigue, sadness, or low energy.

Research shows that mental health can follow seasonal patterns (Palmu et al., 2022). Some people notice shifts in mood, motivation, or sleep during the fall months. Seasonal Affective Disorder (SAD) is one example, characterized by recurring feelings of sadness, fatigue, or withdrawal at certain times of year (American Psychiatric Association, 2025). Even if someone doesn’t meet the criteria for SAD, seasonal changes can still influence emotional health.

Signs of Seasonal Mood Changes

You may notice some of the following during the fall months:

• Lower energy or increased fatigue

• Feeling irritable, sad, or unmotivated

• Changes in sleep or appetite

• Withdrawing from social activities

• Difficulty focusing or completing daily tasks

  
  

Recognizing these signs is the first step toward supporting mental health and developing effective coping strategies.

Strategies to Support Mental Health During Fall

There is no one-size-fits-all approach; each individual responds differently. Small, intentional adjustments can make a meaningful difference. Some strategies that may help include:

• Light Exposure: Spending time outdoors or using a light therapy lamp to support natural circadian rhythms

• Routine: Maintaining consistent sleep, meal, and activity schedules

• Movement: Exercise can boost energy, mood, and overall well-being

• Mindfulness & Reflection: Practices like meditation, journaling, or deep breathing help manage stress

• Social Connection: Even brief contact with friends or family provides emotional support

  
  

While self-care strategies can help, therapy creates an opportunity to look beyond the surface, to understand personal patterns, build new coping skills, and move through seasonal changes with insight and self-compassion.

How Therapy Can Support Seasonal Mood Changes

At Inspired Living Therapy, the work is collaborative. Clients and I function as a team, and each person decides how we move forward. This may include:

• Exploring uncomfortable feelings and “making friends” with them

• Challenging unhelpful thoughts, feelings, or behaviors

• Exploring deeper emotional patterns or wounds that may be triggered during seasonal changes

  
  

Therapy is individualized. There is no “one right way” to navigate fall; what matters most is what feels meaningful and supportive for each person. Together, we identify strategies that align with your strengths, values, and goals.

Learn more about therapy support at Inspired Living Therapy

Embracing the Season While Supporting Mental Health

Fall can be a season of reflection, change, and growth. While shorter days can feel challenging, they also offer an opportunity to check in with yourself, notice your patterns, and explore ways to maintain mental wellness.

If seasonal mood changes or fall blues are affecting your energy or well-being, therapy at Inspired Living Therapy can provide support, strategies, and a safe space to navigate this season with awareness, hope, and resilience.

References

American Psychiatric Association. (2025). Sesonal affective disorder (SAD). https://www.psychiatry.org/patients-families/seasonal-affective-disorder

Palmu, R., Koskinen, S., & Partonen, T. (2022). Seasonal changes in mood and behavior contribute to suicidality and worthlessness in a population-based study. Journal of psychiatric research, 150, 184-188.