Preparing Mentally for the Shorter Days of Fall: Preventing Seasonal
Aksh Chhabra, Morehouse School of Medicine PA-S • December 1, 2025
Many individuals tend to notice shifts in their mood, energy and motivation as days grow shorter, and sunlight fades earlier in the day. Seasonal Affective Disorder (SAD) is a form of depression linked to changes in daylight exposure. According to the National Institute of Mental Health (NIMH), SAD affects 5% of adults in the US each year. Symptoms typically begin in the fall and last throughout the winter months. There are proactive steps you can take now to mentally prepare for the season change. This blog explores what SAD is, why it happens and how you can protect your mental health during the darker months.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most often beginning in late fall or early winter. Common symptoms include:
- Persistent sadness or low mood
- Loss of interest in activities
- Fatigue or low energy
- Difficulty concentrating
- Changes in sleep and appetite
The exact cause of SAD isn’t fully understood, but researchers believe it is related to reduced sunlight exposure, which can affect the body’s internal clock, serotonin levels, and melatonin production.
Strategies to Prevent and Manage Seasonal Affective Disorder
Maximize Exposure to Natural Light
- Try to spend at least 20–30 minutes outdoors daily, especially in the morning.
- Keep curtains open during the day and sit near windows when possible.
- Consider rearranging your home or workspace to increase access to natural light.
- Consider light artificial phototherapy using 10,000 lux of light for 20-30 minutes in the morning.
Maintain a Consistent Sleep Schedule
- Stick to a regular bedtime and wake-up time.
- Avoid excessive naps throughout the day
- Limit screen use before bed to encourage natural melatonin production.
- Avoid eating large meals prior to bed
Stay Physically Active
- Go for a brisk walk outdoors when possible.
- Try indoor training (yoga, cycling, Pilates) if outdoor exercise is not feasible
Focus on Nutrition
- Choose whole foods rich in protein, omega-3 fatty acids, and vitamins.
- Limit sugary snacks and processed carbs, which can lead to energy crashes.
- Stay hydrated with water. Avoid excessive caffeine intake or sugary drinks
Stay Connected and Engaged
- Plan regular check-ins with friends and family.
- Join community activities, clubs, or support groups.
- Consider volunteering
Seek Professional Help Early
- If you’ve experienced SAD before, talk to your healthcare provider before symptoms worsen.
- Treatment may include counseling, medication (such as antidepressants), or structured therapy like Cognitive Behavioral Therapy, which has strong evidence for effectiveness.
Quick Summary
The transition from long, sunny days to shorter, darker ones doesn’t have to take a toll on your mental health. By implementing proactive measures now such as seeking light, staying active, eating well, connecting with others, and reaching out for support when needed, you can build resilience and minimize the risk of SAD.
Fall can be a season of renewal and reflection, not just of fatigue and sadness. Preparing now gives you the best chance to stay mentally strong through the winter months.
Chief Preceptor of Clinical Practicum Program – Dr. Okah Anyokwu
Director of Clinical Practicum Program – Xavier Hicks
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