Mental Health in the Fall: Coping with Seasonal Affective Disorder (SAD) – How to Stay Positive When the Days Get Shorter

Ah, fall—the season of cozy sweaters, pumpkin spice everything, and the dreaded earlier sunsets. One minute we’re basking in warm, golden autumn afternoons, and the next, we’re driving home from work in complete darkness at 5 PM. If you're like me, this seasonal shift can be a total mood killer, and not in a cute, spooky way.

But here’s the thing: while fall brings all the Hallmark movie vibes, for many of us, it also ushers in Seasonal Affective Disorder (SAD). If you haven’t heard of it, SAD is a form of depression that tends to sneak up on people as the days get shorter and sunlight becomes a rare commodity. Sounds fun, right?

But don't worry—I got you! Let’s talk about how we can stay positive and beat the SAD blues this fall, with some strategies that are actually doable (because no one has time for a 20-step wellness routine that requires two hours and a forest in their backyard).

What Exactly is SAD?

In short, SAD is like your body’s way of saying, "I miss the sun!" It's a real thing, and it affects about 10 million people in the U.S. alone, with women being four times more likely to experience it than men. Of course, we get all the fun stuff! SAD usually hits in late fall or early winter and can make you feel lethargic, moody, or straight-up sad for no reason. And yes, the lack of daylight is mostly to blame.

Now, I’m no doctor, but I’ve been through the whole "Where did the sun go, and why do I want to hibernate like a bear?" thing enough to know what helps (and what definitely doesn’t). So, let's dive into some strategies for staying positive, even when the sun ghosts us for months.

1. Soak Up the Real Sun When You Can

Yes, the sunlight’s dwindling, but believe it or not, natural light—even on a cloudy day—can help lift your mood and keep that dreaded fall funk at bay. So whenever you can, get yourself outside! Step out for a quick walk during lunch, sip your morning coffee on the porch, or even just open your windows wide to let in whatever daylight there is.

If you’re working from home or have flexible hours, make it a habit to step outside for 10-15 minutes a few times a day. Think of it as your "sun snack"—a quick recharge for your body and mind.

2. Embrace the Coziness (but Don't Overdo It)

Fall is the season of coziness, and I am here for it. Bring on the blankets, candles, and binge-watching Gilmore Girls for the 12th time. But there’s a fine line between "enjoying the season" and "hibernating to the point of no return."

It’s tempting to spend all day wrapped up in your favorite fuzzy blanket, but try to balance the cozy vibes with some movement. A quick walk outside (even if it’s cold) can help clear your mind and boost your mood. Plus, the crisp air will make you appreciate that blanket even more when you get back!

3. Move That Body

I know, I know, everyone tells you to exercise when you're feeling down, and it’s probably the last thing you want to hear when your bed looks like heaven. But the thing is, they’re not wrong.

Exercise gives you a hit of endorphins (your brain’s natural "happy juice"), and that can help keep the SAD at bay. It doesn’t have to be anything intense, though! A 20-minute yoga session or even dancing around your living room to your favorite throwback jams can do the trick. Cue the ‘90s girl power playlist!

4. Stay Social (Even if You’re Not Feeling It)

It’s easy to feel like you want to isolate when you’re feeling blah, but this is the time to lean into your friendships. Schedule coffee dates, meet up for brunch, or even start a fall-themed book club. (Honestly, who doesn't want to read thrillers while it’s spooky season?)

If in-person hangs feel like too much, even a phone call or FaceTime session can make you feel connected and give you something to look forward to. We’re social creatures at the end of the day, and a little human interaction can go a long way in lifting your spirits.

5. Watch What You're Eating (But Don’t Stress About It)

Comfort food season is upon us, and I say go ahead—enjoy that mac and cheese or those freshly baked cookies. But also keep in mind that what you eat affects how you feel.

I’m not suggesting a strict diet (because let’s be real, that's a recipe for misery), but try to balance the indulgent stuff with some feel-good, nutrient-packed meals. Think warm soups, roasted veggies, and healthy fats like avocado and salmon. Your body will thank you, and your mood might just get a boost too!

6. Create a Fall Routine You Actually Love

As the days get shorter, it’s easy to fall into the trap of going to work, coming home, and heading straight for the couch. Instead, create a fall routine that includes little things you love—things that can give you joy even when it’s dark by 4 PM.

Maybe it’s lighting your favorite candle and journaling for five minutes, or having a weekly self-care night with a face mask and a feel-good movie. Whatever it is, make sure you’re doing things that fill your cup and help you embrace the season, rather than dreading it.

7. When in Doubt, Talk to Someone

And last but definitely not least—if you feel like your SAD is really getting to you, talk to a therapist. Sometimes, we need more than self-care routines and lightboxes to get us through the tough times. Therapy can provide you with extra tools to navigate the darker months and help you feel less alone in it all.

At the end of the day, fall can be a magical season—if we’re intentional about how we approach it. Sure, we can’t control the shorter days or the cold weather, but we can control how we respond to it. With a little self-care, some cozy rituals, and maybe a bit of therapy, we can keep SAD at bay and actually enjoy the season for what it is.

Thankful for your presence, Neja