Hello again, and welcome back!

I say this to you readers as much as to myself, because several years (!!) have elapsed since my last blog post.

In my defense, the world experienced huge upheaval in that time thanks to the COVID-19 pandemic. In fact, adjusting to the subsequent fallout of these transitions is still ongoing for many folx, both in the U.S. and globally. That said, the transitions I want to focus on today are a little more salient, topical, seasonal…

Today I want to talk about the arrival of fall, and how that can affect mental health.

Fall equinox formally falls on Sunday, September 22, 2024. For those of us in the Northern hemisphere, it signals a shift from summer to autumn. After this date, daylight gets noticeably shorter. Night grows substantially. Temperatures drop a little more each week, along with the foliage — an increasingly stark reminder that winter is just around the corner. And winter is no joke here in the Northeast.

If I asked you to think of some quintessential markers of the autumn season, you might imagine crisp mornings, earlier sunsets, colorful leaves. You might even suggest pumpkin spice. These are fairly common stereotypes, and generally positive ones at that.

Psychologically speaking, fall does hold many positive associations. Fall-lovers frequently report increased motivation and focus related to back-to-school and fresh starts. Likewise, autumn can feel nostalgic, inviting a sense of coziness, warmth, and comfort. Many cultures actively celebrate this transitional period. For example, Halloween can be traced back to Celtic traditions honoring harvesttime and the natural world. Mid-Autumn Festival brings East Asian families together to celebrate harvest time and community. Diwali celebrates the victory of light and good over darkness and evil. Día de Muertos celebrates the living by honoring those who have passed. Even Oktoberfest has agricultural roots tied to the fall harvest.

Of course, these seasonal changes can have negative associations too. It is not uncommon to experience uncomfortable psychological impacts such as Seasonal Affective Disorder (SAD) with shortened days. SAD is a mood disorder linked to the change in seasons, and characterized by fatigue, low energy, sleep disturbances, appetite changes, and loss of motivation, among other symptoms. Alternatively, or additionally, anxiety may ramp up — not just from the loss of daylight hours, but because one person’s “fresh start” can be another person’s chaotic change in schedule, loss of routine, or major social transition. This can be exacerbated by the anticipated stress and pressure of winter holidays looming on the horizon, too.

why do we sometimes experience such dichotomous ups and downs with fall?

Individual factors certainly play a role. Genetic predispositions, environmental conditions, and physical health issues contribute to our general mental state and perceived wellness at baseline. Differences in personality preferences, cultural background, past experiences during this time of year, and acute challenges that arise as we enter new life stages may further shape and complicate how we experience fall.

Physical location can also have a large impact. The further one lives from the equator, the more drastically the weather will change as summer moves to fall, and as fall eventually moves to winter. As mentioned earlier, sunlight will continue to be in diminishing supply until spring equinox next March. Vitamin D levels may be of concern as well, particularly for residents living through long, dark winters, such as in the Northeast or tri-state area.

So how can we manage these ups and downs?

The good news is that there are plenty of ways to cope with any downsides that may come with this transitional period.

1. Get enough sunlight every day. Getting out of the city and into a nature preserve would be ideal, but it doesn’t take a luxurious forest bath or wilderness hike for you to reap the benefits. There is much to gain in simply stepping out onto your porch for even a few short minutes each day. The key is the sun’s rays. Brief exposure can help our bodies regulate energy levels on a day-to-day basis and, on a larger scale, re-align our circadian cycle to the altered daylight hours. Vitamin D is known to assist with this as well, so it’s always helpful to have your levels checked during an annual physical with your primary care physician.
   (If you aren’t able to get outside, or inclement weather prohibits it, you may still benefit from using a therapeutic sun lamp with a light intensity output of 10,000 lux or higher. There are many models on the market now, with various features suiting a wide range of budgets. Consider asking your therapist or other healthcare provider for more information if this interests you!)

2. Maintain a healthy lifestyle. This means practicing adequate sleep hygiene, nourishing yourself physically, and engaging in healthy movements by stretching or exercising regularly, if safe to do so. This also includes doing ‘smaller’ things for your benefit, such as brushing your teeth and hair, changing into clean clothes, and taking a shower daily. While these actions may seem insignificant or mundane at times, personal grooming falls under the umbrella of “self-care” in a category known as “activities of daily living” or ADLs, which are cornerstone components of independent living and mental wellness. Caring for your physical wellbeing is foundational.

3. Practice stress management techniques. Pay attention to your anxiety levels in different situations over the course of each day, then identify what you need in order to de-stress. Maybe invest in a stress ball, or sculpting putty. Give yourself a little temple or scalp massage. Get in the habit of implementing a breathing exercise at various points throughout the day (you can do this very subtly, no one even needs to know!). Or pick a different grounding activity to promote focus in a few short minutes; walking or seated meditations are great for this. If you have time to spare, consider a “mood matched” activity like doing a short run, a few reps of hand weights, or a short dance break to get the antsy energy out. You might even find some endorphins along the way.

4. Make sure to socialize. Connecting with others is an antidote to self-isolation and loneliness. Reaching out to your “safe supports” — close family, partners, friends — is the most obvious recommendation. But incidental engagement with coworkers, acquaintances, or strangers out in public can be surprisingly rewarding. Even a superficial, neutral interaction leaves a positive impact. This is because our social needs can be quite variable depending on whether you identify as an introvert or extrovert, and depending on what else has been happening in one’s life. Sometimes you might find yourself in the mood to connect deeply through meaningful, intimate 1:1 meetings. Other times, you may only have the bandwidth for more casual, lighthearted interactions or diverse group exchanges. There is really no wrong answer so long as you are meeting your unique social needs in each moment.

5. Seek professional help. If you tend to experience mood or anxiety changes around this time of year, please know that your experiences are 100% valid. If you would like to explore any of the above coping strategies and self-regulation tools more thoroughly, then it may benefit you to consult a professional. Therapists like myself are trained to work with clients to challenge unproductive thoughts or beliefs, develop adaptive coping strategies and healthy habits, and in the process become more resilient to changes like these in the future. Remember that this is a transitional time for many folx, and there is no shame in asking for support.

This is all to say: it is important to be mindful as we shift into the fall season, and to take steps to prioritize your mental health if you experience any suffering or distress from the psychological impacts described here.