Summer is one of my favorite months because the days are longer, warmer, and full of light. The flowers that bloomed from spring are still going strong, the birds are happy and chirping, and there’s plenty of sunshine to be found. As we bask in the last few weeks of summer, however, the shorter days, time changes, and reduced sunlight opportunities can be challenging for people with mental health disabilities.
The transition from these vibrant days of summer to cozy, crisp days of fall can reel in a mix of emotions. The onset of fall can be overwhelming for some: it can bring in a drop of serotonin levels, affecting a person’s mood and energy, and often exacerbating symptoms of depression or anxiety. Isolation can also increase feelings of loneliness.
With the right planning and tools, it can be a bit easier to transition to this new season. Here are five tips to help navigate this seasonal change while prioritizing mental health.
Embrace a New Routine
The end of summer marks the beginning of going back to school and for some, back to work. After a fun-filled vacation season, adopting a routine can be a stabilizing force. Start adopting a new routine by incorporating small daily habits that can ground you, like meditation, a morning coffee or tea ritual, or a few minutes of gratitude journaling before bed. Having consistent, everyday tasks can help create a sense of normalcy and ease the uncertainty that is brought on by seasonal changes. Honor your routine, but also allow some flexibility to avoid feeling “trapped” by it.
Soak in Natural Sunlight
While I wish the days would remain long all year long, the changing of the seasons shortens days and lengthens nights. The exposure to natural sunlight also decreases and it can negatively impact mental health, especially for those who may be prone to seasonal affective disorder (SAD). SAD is a type of depression that occurs during certain seasons of the year, most notably fall or winter. It is believed to stem from the shorter days and less exposure to daylight and may set off a chemical change in the brain that leads to symptoms of depression.
Make it a point to get outside for at least 15 minutes daily to soak in some natural light whenever possible. If you can, go on walks at work or school, eat your lunch outside, take your pets out for a quick walk while on break, if you are home. Don’t let the cloudy days derail you: daylight can still boost your serotonin levels and improve your mood. If getting outside isn’t always a possibility, consider investing in a light therapy light to help simulate the benefits of natural sunlight.
Prioritize Movement
While summer may have brought on more outdoor activities, fall shouldn’t mean a complete stop to movement. Regular physical activity is a known mood booster and can help manage symptoms of anxiety and depression. There are many activities to enjoy and do comfortably indoors, such as yoga, walking on a treadmill, or even just stretching. I noticed an increase in my mental health wellness when I started going to the gym regularly to walk and do weight training. I feel stronger, lighter, and it has become a part of my routine.
Remember, movement does not have to be intense: what matters is that you find something you enjoy doing and makes you feel good.
Create a Cozy Environment
Bring on the cozy! Fall is THE perfect time to create a calming and comforting environment at home. Engage in self-care through snuggly blankets, warmer lighting, calming scents (it’s candle season), and soothing music to reduce levels of stress and anxiety. When you can create a safe space that can feel like a sanctuary, it can help ease the mental health challenges that come with the changing of the season. If you are open to it, try implementing grounding exercises like mindful breathing in a space that feels safe and warm.
Stay Connected to Your Support System
With the colder months approaching, it can be easy to become more isolated. For those with mental health conditions, isolation can really heighten feelings of loneliness and depression. Staying connected to a strong support system (whether it is from family, friends, or mental health professionals) can make a significant difference.
Implement weekly phone calls with family and friends. Regular check-ins, even virtual ones, can boost mental health wellness. It is okay to lean on others when the seasonal changes start to feel heavy. Reach out and allow yourself to receive the support when you need it.
If you want to learn more about mental health and find support, visit the National Alliance on Mental Illness’s website to get connected to resources and additional educational topics.
Closing Thoughts
Fall can be a beautiful and colorful season of transformation, but it can also present challenges for those managing mental health conditions. When small adjustments and changes are made to a routine, environment, and support system, you can ease the transition and make your well-being a priority.
Remember, it is okay to feel a mix of emotions during the changing seasons and prioritizing self-care and mental health is key to navigating it effectively.