Seasonal Affective Disorder & Fall Depression: Understanding the Shift and Supporting Your Mind

Jessica Serre
Oct 7
2 min read

wet autumn leaves, dreary background of more wet dark leaves on the ground

As the days grow shorter and the air turns crisp, many people experience more than just a change in weather—they feel a shift in mood, energy, and emotional resilience. For some, fall is cozy and reflective. For others, it marks the beginning of a heavier emotional season. This isn’t just seasonal sentiment—it’s rooted in biology.

Let’s explore how Seasonal Affective Disorder (SAD) and fall depression affect the mind and body, and how gentle, intentional care can help you feel more balanced through the seasonal transition.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern—most commonly beginning in late fall and continuing through winter. According to the Mayo Clinic, SAD symptoms often include:

Persistent low mood or sadness
Fatigue and sluggishness
Oversleeping or disrupted sleep
Cravings for carbohydrates and weight gain
Loss of interest in activities
Difficulty concentrating

SAD affects about 5% of Americans and a similar percentage of Canadians annually, with many more experiencing milder “fall blues”.

Why Fall Triggers Mood Changes

The main culprit? Reduced sunlight exposure. As daylight hours shrink, several biological changes occur:

Serotonin levels drop, affecting mood and emotional regulation
Melatonin production increases, leading to sleepiness and lethargy
Circadian rhythms become disrupted, throwing off sleep-wake cycles and energy levels (4)

Psychologist Frances Hammel-Kampus likens the brain to a solar panel—when sunlight decreases, our internal “charge” drops, affecting both mood and motivation.

Fall Depression vs. Winter SAD

While SAD is a clinical diagnosis, many people experience fall depression or autumn anxiety—a subtler emotional dip that still impacts daily life. This can include:

Feeling overwhelmed by seasonal transitions
Regret over unmet summer goals
Anticipation of winter stressors (e.g., holidays, isolation)
Increased worry or irritability

These feelings are valid and common, especially in northern climates where sunlight fades quickly.

Self-Care Strategies That Help

You don’t need to “power through” the season. Gentle, consistent care can make a meaningful difference.

1. Light Exposure

Use a light therapy lamp (10,000 lux) for 20–30 minutes in the morning
Open blinds wide and spend time outdoors—even on cloudy days

2. Movement

Aim for 20–30 minutes of daily activity: walking, stretching, dancing, or yoga
Movement boosts dopamine and helps regulate sleep

3. Routine & Sleep Hygiene

Keep a consistent sleep schedule
Avoid screens before bed and maximize morning light

4. Nutrition

Support mood with omega-3s, vitamin D, and magnesium
Choose warm, grounding meals that nourish and comfort

5. Connection

Schedule regular check-ins with friends or family
Join seasonal events or wellness sessions to stay engaged

6. Bodywork & Reflexology

Reflexology stimulates nerve pathways and promotes parasympathetic activation
Cupping, massage, and other therapies can ease tension and support circulation—especially helpful in colder months

Fall doesn’t have to mean fading energy or emotional heaviness. With awareness, light, movement, and connection, this season can be a time of restoration and resilience. At Serenite Wellness, we support your whole self—body, mind, and mood—through every season. Join Serenite for a visit today.