Coping With Seasonal Transitions: Mental Health Tips for Fall

As the leaves change, so does your nervous system. Even positive transitions, cozy sweaters, fall routines, cooler nights, can throw off your rhythm. Many high achievers and helpers start to feel “off” this time of year: tired, unfocused, or emotionally flat.

You’re not broken. Your body’s simply adapting to less light and new routines. Fall’s shorter days affect hormones like melatonin and serotonin, which influence sleep and mood. The key is being proactive, not reactive, learning how to stay grounded instead of sliding into survival mode.

Why Fall Can Feel Emotionally Challenging — The Science Behind SAD

When daylight decreases, serotonin dips, melatonin rises, and your internal clock gets confused, that’s the biology of seasonal affective disorder (SAD).

You might notice:

• Craving more sleep or sugar

• Feeling foggy or unmotivated

• Isolating instead of connecting

• Struggling with anxiety or irritability

If you’ve wondered “Is anxiety worse in winter?” for many, yes. The darker months can increase rumination and restlessness. That doesn’t mean you have to wait for spring to feel like yourself again; it means it’s time to support your system with intentional care.

Self-Care Strategies to Stay Balanced

Fall self-care isn’t about perfection, it’s about rhythm and recovery. Try these evidence-based shifts:

• Get natural light daily. Morning sunlight helps regulate serotonin. Even 10 minutes outdoors can improve mood.

• Move your body. Yoga, walking, or strength training releases dopamine and reduces anxiety.

• Fuel your system. Eat protein at breakfast and consider checking your vitamin D levels, low vitamin D is often linked to seasonal mood changes.

• Create structure. Keep consistent wake/sleep times to support your circadian rhythm.

• Guard your bandwidth. Boundaries protect your energy; say no early before burnout sets in.

Leaning Into Support Systems

When energy dips, isolation can feel tempting, but connection is medicine. Reach out to one or two people who feel safe, or plan low-pressure hangouts that fit your bandwidth.

If you’re feeling consistently low, therapy can help regulate your nervous system and provide structure through seasonal transitions. Trauma-informed or IFS-based therapy can help you understand patterns that resurface every fall, while therapy intensives offer a deeper reset if you’ve been running on empty.

Understanding Seasonal Affective Disorder (SAD)

What causes SAD?
Reduced sunlight in fall and winter disrupts your body’s natural rhythm and lowers serotonin, the “feel-good” neurotransmitter. This can trigger fatigue, irritability, and low mood.

Is SAD a form of bipolar?
No, though both involve mood shifts, SAD is a type of depression linked to seasonal light changes, not mania.

Can SAD happen in summer?
Yes, though it’s rare. “Reverse SAD” can cause anxiety or restlessness in hot, bright months.

What vitamin helps with seasonal depression?
Vitamin D supports serotonin production. Many people with SAD find that a combination of vitamin D, therapy, movement, and light exposure brings balance back faster.

You Don’t Have to White-Knuckle Another Season

If this season feels heavier than usual, don’t wait for it to pass, support helps it move faster. At Zen with Zur, we specialize in trauma-informed therapy and IFS-based intensives that help high-achievers and caretakers reset before burnout hits.

Available in-person in Southern Pines, NC, and virtually for clients across North Carolina, South Carolina and Pennsylvania.

Frequently Asked Questions About Seasonal Affective Disorder (SAD)

Q: What are 5 symptoms of seasonal affective disorder?
A: Fatigue, sadness, changes in appetite, oversleeping, and loss of interest in activities.

Q: How do you treat seasonal affective disorder?
A: Treatment includes therapy, light therapy, movement, vitamin D, and structured daily rhythms.

Q: What is the cause of seasonal affective disorder?
A: Reduced sunlight lowers serotonin and disrupts your internal clock, making motivation harder to access.

Q: Is SAD a form of bipolar?
A: No, SAD is depression linked to daylight changes, not manic or hypomanic cycles.

Q: Can SAD happen in summer?
A: Yes, “reverse SAD” happens when excess light or heat triggers agitation or insomnia.

Q: What vitamin helps with seasonal depression?
A: Vitamin D and omega-3 fatty acids can support mood regulation and energy levels.

Q: Is anxiety worse in winter?
A: Many people report heightened anxiety due to lower light, colder weather, and disrupted sleep patterns.

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Disclaimer

Listen, what you see here on my blog or social media isn’t therapy. It’s here to educate, inspire, and maybe even help you feel a little less alone. But if you’re in it right now and need real support, please reach out to a licensed therapist in your state who can walk alongside you in your healing journey.

Therapy is personal, and you deserve a space that’s all about you. If you’re in Pennsylvania, North Carolina, or South Carolina and looking for a trauma therapist who gets it, I’m currently accepting new clients for customized trauma therapy intensives. Let’s fast-track your healing journey—because you deserve to feel better, sooner.

About the Author

Mariah J. Zur, LPC is a trauma-informed therapist specializing in childhood trauma recovery, narcissistic abuse recovery, burnout, and customized therapy intensives. With over 10 years of experience, Mariah helps women break free from toxic relationship patterns and reclaim their emotional freedom.

She provides virtual trauma therapy intensives across Pennsylvania, North Carolina, and South Carolina, and offers in-person sessions in Pittsburgh, Philadelphia, and Southern Pines, NC. Drawing on evidence-based approaches—including Internal Family Systems (IFS) therapy and somatic strategies—Mariah creates safe, powerful spaces for women ready to do the deep work.

When she’s not in the therapy room, you’ll find her advocating for mental health awareness and supporting women in their personal transformation.

Research Brief Author

Mariah J. Zur, M.S., NCC, LPC, CCTP-I, PhD in Counselor Education and Supervision Student