Transitioning into Fall: Self-Care
Moving from summer into fall means less daylight, cooler weather, and a slower pace. As the temperature drops, you may notice your mood start to drop with it. This is completely normal and it is often due to what is known as Seasonal Affective Disorder.
SAD is a type of depression that often affects people in the fall and winter months because of limited sunlight exposure leading to decreased serotonin production, a “feel good” hormone that helps to regulate mood and reduce anxiety and depression. Reduced sunlight also affects your circadian rhythm and melatonin levels, disrupting your body’s natural clock and sleep patterns. Therefore, common symptoms of SAD include persistent sadness, feelings of hopelessness, loss of interest in activities, oversleeping or insomnia, increased appetite, weight gain, fatigue/low energy, difficulty concentrating, and irritability/anxiety.
To prevent/treat Seasonal Affective Disorder and take care of your mental and physical health it is important to spend time outdoors/get regular sunlight exposure as much as possible, use a lightbox/light therapy when sunlight is especially limited in the winter, psychotherapy, antidepressants, regular exercise, and lifestyle changes/self-care.
Here are some ways you could adjust your self-care routine to best adjust to the season and prevent SAD:
Movement & Outdoors
Swap to outdoor workouts, walks, hikes, and swimming to cozy indoor movement, such as yoga, Pilates, stretching. Still bundle up for walks to admire changing leaves and natural light. Try incorporating seasonal activities like apple picking, hiking, or biking.
Nutrition
Swap lighter meals, fresh fruits/veggies to more grounding, warming foods such as soups, roasted vegetables, teas, seasonal produce (squash, apples, root veggies). Stay hydrated with lots of water, but switch from iced drinks to herbal teas, hot lemon water, or spiced lattes.
Sleep & Rest
The sun is setting earlier, and the days and nights are getting shorter so make sure to prioritize earlier, more restorative sleep. Create a wind-down routine (candles, journaling, reading) to honor the slower rhythm. Keep mornings bright and energizing by opening curtains early, or consider a sunrise lamp if light is limited.
Mental/Emotional Care
Often the summer is filled with more social activities and vacations, and fall marks a time of a less packed social schedule. While it is still important to make time to be social in the fall, such as by going out to watch a football game with friends, it is also important to shift to more reflective practices such as journaling, meditation, therapy, and gratitude lists. Build in quiet time through meditation, breathwork, or a slow cup of tea without distractions. Lean on therapy, support groups, or meaningful one-on-one connections as social energy shifts.
Skincare & Body Care
In the summer it is important to prioritize sunscreen, light moisturizers, and after-sun care. In the fall, the air gets cooler and drier so it is important to swap to a richer moisturizer and lip balm to keep your skin healthy and hydrated.
Environment
Summer is a time to enjoy being outside in the warm weather and cooling down through pools, lakes, and oceans, while fall is a time to enjoy being inside. Therefore, it is important to make your space cozy with soft blankets, warm lighting, and seasonal scents (cinnamon, cedar, pumpkin spice). It can also be a good idea to start a seasonal routine to keep yourself busy, such as a weekly soup night, weekly get-togethers with friends, Sunday pre-football walks, or a gratitude list.
