By Dawn Shea-Frick, LCMHC, LCAS

As my eyes were opening this morning, I noticed it was just a little bit darker than last week at my normal waking time. I sat up, and with some difficulty adjusting to the lack of light, I was reminded that a shift in seasons was about to begin once again.

From the long, bright, sunny days of summer to the more crisp, dark nights of fall, it was already happening.   You may notice different emotions as you reflect, and I bring this to mind.  Some may feel excitement or relief, while others may feel sadness or anxiety.  From the decreased number of daylight hours and changes in weather, to the altered routines and schedules with the start of the new school year.  Fall can be an exciting yet busy time, taking us right up to the holidays and the close of another year.  Everyone’s experience is as unique as the leaves that fall from the autumn trees.

Though many love fall, it can be difficult for some—especially for those who have faced depression, anxiety, trauma, isolation, grief, relationship challenges, or lingering stress. For some, less sunlight triggers a seasonal pattern of depressed mood, known as Seasonal Affective Disorder (SAD), as described in the DSM-5-TR.

If this is you, I want you to know you are not alone.  I’m writing with the hope that naming this experience might bring comfort and help ease the sense of isolation and shame that can keep people from reaching out for recovery support. I’ll share a few strategies that others have found helpful, and I’ll encourage you to consider working with a therapist if any of this resonates with you. Support truly can make a difference — and you deserve it.

How to Manage the Impact of Seasonal Changes:

• Consider talking to your healthcare provider about getting and using a light-box and what kind to get.  Depending on your medical needs, your physician may make different recommendations for type or usage.
• Consider heading outdoors when you wake up to get 10-15 minutes of daylight.  If you work early, can you start a few minutes later or take a break from work and go outside? This can help you gain more access to sunlight, which you might miss once the sun begins to set earlier.
• Consider the lighting in your home environment.  While nature has borrowed some of our natural light for a time, there are other ways to light up your life.  Purchase fairy lights to place in dark areas of your home.  For example, around that plant in the dark corner.  If you have a fireplace, light it and fill your home with brightness and cozy warmth while sitting in your favorite chair, soft fleece blanket, and book in hand.
• Move your body.  This doesn’t have to be any vigorous exercise.  Even a walk from your front door to the corner of your street and back can trigger the release of dopamine, serotonin, and endorphins, which can improve mood and reduce stress.
• Feed yourself.  Create a list of foods you like to eat during the fall.  Do you enjoy savory soups, pumpkin spice lattes, or chili?   As you eat, pay attention to the temperature, texture, smell, and taste of your fall favorites.  Slowing down and mindfully eating as you experience your food.  Eating can bring pleasure, and leaning into your seasonal interests can spark joyful and peaceful emotions.
• Consider using an app that can keep and manage everyone’s schedule in one place, if you are challenged by family routine changes. This can help with the overwhelm that comes with adjusting to a new pace after summer.  It is often helpful to teach and practice routines with your kids that help with waking up, getting ready, homework, play, bedtime, and other transition times.  Remind yourself that you can only do what you can, and asking for support from others is always okay.
• Identify enjoyable, fun fall activities or engage in the traditions you already love. For example, visiting a pumpkin patch, making apple pie, lighting a fire pit, or watching a movie on an outdoor projector with a warm cup of hot chocolate.  Think Fall, and what is special about the season.  It’s different for everyone.
• Notice what is happening inside of you.  Pay attention to the parts of you that enjoy fall and those that don’t. Journaling what you notice may help you gain insight and see more of what you might need.
• Consider working with a therapist, as it may help you find more relief.  Fall can stir up nostalgia — both pleasant and painful — related to school, holidays, or childhood memories. This can activate parts that hold vulnerability, longing, or a need for comfort. Therapy offers a supportive and safe space where you can explore your experiences with the help of a trained professional and learn to navigate life’s challenges with more clarity and confidence.

While this isn’t an exhaustive list, I hope it’s offered you some helpful ideas for how to support yourself during this seasonal change. If you’re curious to learn more or explore how therapy might help, I’d invite you to reach out at 910-797-4404. I’d be happy to hear about your experience or share more about the services we offer and how they might be useful.

This blog is not therapy, nor is it intended to replace therapy or professional mental health care. If you are in crisis, you are not alone — you can call or text 988 in the U.S. to reach the Suicide & Crisis Lifeline, which is available 24/7. If you are experiencing thoughts of suicide, please seek help immediately and reach out to emergency services or a mental health professional.