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
By Natoya Briscoe, RN, BSN, PMHNP-S Psychiatric-Mental Health Nurse Practitioner Student Clinical Practicum at Avant Interventional Psychiatry
By Natoya Briscoe, RN, BSN, PMHNP-S Psychiatric-Mental Health Nurse Practitioner Student Clinical Practicum at Avant Interventional Psychiatry
Prepared by: Rasheda Richards, Medical Student Morehouse School of Medicine Supervisor: Dr. Okah Justin Anyokwu Avant Interventional Psychiatry
Frontier Nursing University, Psychiatric-Mental Health Nurse Practitioner Program Supervisor: Dr. Okah Justin Anyokwu Avant Interventional Psychiatry
August is National Wellness Month , a time dedicated to prioritizing self-care, creating healthier routines, managing stress, and focusing on habits that support our overall well-being. At Avant Interventional Psychiatry , we believe wellness includes more than physical health. Your mental and emotional health play an important role in how you feel, function, connect with others, and navigate everyday life. Mental Health Is Part of Whole-Person Wellness When people think about wellness, they often think about eating healthier, exercising, getting enough sleep, or scheduling routine medical appointments. Those things are important, but taking care of your mental health deserves a place on that list too. Stress, anxiety, depression, burnout, difficulty concentrating, and changes in sleep or mood can all affect your overall quality of life. National Wellness Month is a great opportunity to check in with yourself and consider whether your current routine is supporting both your physical and mental well-being. Simple wellness habits can include: Creating a consistent sleep routine Making time for movement and physical activity Taking intentional breaks from work and technology Staying connected with supportive friends and family Setting healthy boundaries Making time for activities you enjoy Seeking professional mental health support when needed Wellness does not have to mean completely changing your lifestyle overnight. Small, consistent changes can make a meaningful difference over time. When Self-Care May Not Be Enough Self-care is an important part of wellness, but it is not a replacement for professional mental health treatment when additional support is needed. At Avant Interventional Psychiatry , Dr. Justin Anyokwu and the Avant team work with patients to develop individualized treatment plans based on their needs. Avant provides comprehensive psychiatric and mental health services, including psychiatric evaluations, medication management, therapy, TMS therapy, Spravato treatment, and telepsychiatry. The goal is to help patients find an appropriate path forward while recognizing that mental health treatment is not one-size-fits-all. Making Mental Wellness a Priority This August National Wellness Month can serve as a reminder to ask yourself a few simple questions: How have I been feeling lately? Am I getting enough rest? Is stress beginning to interfere with my daily life? Have I been putting off getting help? Sometimes the most important wellness decision you can make is recognizing when you could benefit from additional support. As part of our ongoing Avant Interventional Psychiatry news and mental health education , our team will continue sharing information designed to help individuals and families better understand their mental health and the treatment options available to them. Start Your Wellness Journey With Avant Interventional Psychiatry This August, make your mental health part of your overall wellness routine. Avant Interventional Psychiatry is currently accepting new patients and provides psychiatric and mental health services across multiple locations in Georgia, along with telepsychiatry options for eligible patients. If you have been considering speaking with a mental health professional, National Wellness Month may be the perfect time to get started. Avant Interventional Psychiatry 📞 770-694-6349 🌐 avantpsychiatry.com This article is intended for general educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment.
This is a subtitle for your new post
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.
This is a subtitle for your new post
By Tasheena Thomas, BSN, RN, PMHNP-S Published by Avant Interventional Psychiatry Medical Director: Dr. Justin Anyokwu, MD
By Sydney Gillice, PA-S2 | Reviewed for Avant Interventional Psychiatry
