Four Practical Ways to Manage Seasonal Affective Disorder This Fall
- Life's Journey Counseling
- 5 days ago
- 2 min read
As the seasons shift, many people experience changes in mood, energy, and motivation. For some, these shifts are more than just a passing funk—they may be signs of Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern, typically beginning in the fall and continuing through the winter months. SAD is manageable,with the right tools and habits, many people find real relief and start to feel more like themselves again.
Here are four practical ways to support your mental health and manage Seasonal Affective Disorder this fall.
Use Light to Reset Your System
Shorter days can throw off your internal clock, which affects sleep, mood, and energy levels.
What to do:
Try a light therapy box each morning (10,000 lux, ideally within 30 minutes of waking).
Get natural sunlight when you can, even a quick step outside during a break can help.
Avoid too much screen time at night—blue light can worsen sleep issues.
Stick to a Steady Routine
SAD can make everyday tasks feel harder. A predictable routine creates structure, which can reduce overwhelm.
What to do:
Go to bed and wake up at the same time every day—even on weekends.
Eat regular meals and stay hydrated.
Add something enjoyable (even small) into your day, like music, reading, or a walk.
Move Your Body
Exercise is one of the most effective natural mood boosters. You don’t need to hit the gym—just move in a way that feels doable.
What to do:
Take a brisk 10- to 20-minute walk.
Do a short workout video at home or dance to music.
If you can, combine movement with daylight—walking outdoors can be especially helpful.
Talk About It—Don’t Wait It Out
One of the hardest parts of SAD is that it can convince you to isolate or “wait until you feel better.” But support helps.
What to do:
Talk to a therapist about your symptoms—early action can help prevent a bigger crash later in the season.
Let someone close to you know how you're feeling.
Keep a simple log of your sleep, mood, and energy—tracking can help you notice patterns and improvements.
Whether you’re looking for a little extra support or want to be more proactive with your mental health, therapy can help you feel more balanced and supported this fall. Reach out to Life's Journey Counseling to schedule a session or learn more about how we can work together.