As we say goodbye to summer and transition into the cooler months of fall, many of us notice more than just a shift in the weather and the changing colours of the leaves. For some, this seasonal change brings a dip in mood, often referred to as the end of summer blues. If you’ve been feeling this way, you’re certainly not alone.

At The Mind Space Therapy, I work with clients across Canada in provinces like Ontario, Alberta, British Columbia, and Manitoba who experience these mood shifts as the seasons change. It’s important to know that while some changes in how you feel during this time are to be expected, there are tools and techniques that can help you manage and in some cases even thrive as fall rolls in.

Understanding Seasonal Affective Disorder (S.A.D.)

Seasonal Affective Disorder, or S.A.D., is a type of depression that occurs in a seasonal pattern, most commonly during the fall and winter months when daylight becomes scarce. According to the Canadian Mental Health Association, about 2-3% of Canadians experience S.A.D., while another 15% may experience a milder form often described as the “winter blues.” According to John Hopkins Medicine, women tend to be more affected, and people living further north where daylight hours are even shorter during winter.

The root cause of S.A.D. is thought to be linked to the reduction in sunlight, which can disrupt our body’s circadian rhythm (your internal 24-hour clock) and lower levels of serotonin, a brain chemical that affects mood. Coupled with this, the body’s production of melatonin, a hormone that regulates sleep, can increase, making you feel tired and sluggish.

My Experience with Seasonal Changes

Growing up in Northern Ontario, I’ve seen firsthand how the seasonal changes can affect both mental and physical health. Northern Ontario’s longer summer days quickly give way to much shorter, harsher winter days. While I personally prefer the winter months—from the different winter activities to natural phenomenons like the northern lights, the rest and relaxation that hunkering down and cozying up during the snowstorms can bring—the lack of daylight can sometimes make the days feel a little too short. One thing I always try to do during the winter months is to get as much vitamin D as possible from the sunlight we do get and fresh air by practicing winter sports like cross-country skiing. But, of course, getting sun exposure can be tricky when you’re bundled up like a marshmallow!

In my own practice, I encourage clients to tune into how they’re feeling, especially as fall and winter approach. Being aware of your emotional and physical state is the first step in managing this seasonal shift.

Coping with Seasonal Affective Disorder

If you’re noticing changes in your mood as the days get shorter, there are several strategies you can implement to ease the effects of S.A.D. Here are a few evidence-backed approaches that I recommend to my clients:

1. Light Therapy

Light therapy is one of the most effective treatments for S.A.D.. Studies have shown that exposure to bright artificial light (via a light box) for anywhere between 30 minutes to 2 hours can mimic natural sunlight and help regulate your mood. For those in any of the northern parts of Canada, this can be particularly helpful in offsetting the reduced daylight during winter.

2. Therapy, Medication and Vitamin D

Some individuals experiencing S.A.D. may see improvements through psychotherapy and/or medication. They may respond well to therapy, such as cognitive-behavioral therapy (CBT), which helps them reframe negative thought patterns and develop coping strategies. In addition, certain prescribed medications*, can be effective in regulating mood and alleviating symptoms. For many, a combination of both therapy and medication provides an integrative approach, addressing both the psychological and physiological aspects of S.A.D., leading to improved emotional well-being and a greater ability to manage their symptoms over time.

Low levels of Vitamin D, often due to reduced sunlight, have been linked to depressive symptoms. While it’s always a good idea to try to get natural sunlight where possible, especially on those beautiful crisp fall days, supplementing your Vitamin D intake* can also be helpful during the darker months.
*You should always first consult with a healthcare provider, like a doctor, to see if adding prescribed medications or Vitamin D to your routine is right for you.

3. Exercise

Physical activity is a natural mood booster. A short 20-minute walk outside can do wonders for both your mental and physical well-being. Research has shown that regular exercise can decrease cortisol (stress hormone) levels. If you can, try to get outside during daylight hours for an extra boost!

4. Mindfulness and Journaling

Autumn is a great time to slow down and reconnect with yourself. It’s an opportunity to practice your mindfulness routine and take joy in the little—or big!—things. Mindfulness practices such as meditation, breathing exercises, and journaling are excellent tools to help process your emotions and reduce stress. I often recommend using apps like Apple Health’s mood tracker or How We Feel apps to help clients stay aware of how and what they’re feeling throughout the season.

5. Social Connections

As the weather cools and we spend more time indoors, it’s easy to retreat and become isolated. But maintaining connections with family and friends can have a positive impact on your mental health. Whether you’re planning for Thanksgiving, looking forward to Halloween, organizing a cozy gathering, a board game night, or playing multiplayer video games can also be great ways to connect with people who are part of your social support network. Doing any of these activities or others where you’re interacting with your loved ones and community by carving out time to get together can help boost feelings of contentedness and reduce feelings of isolation.

Fall is a Season to Look Forward to

While seasonal changes can sometimes feel daunting, fall is also a time of beauty, reflection, and renewal. Take a moment to think about what you want most out of this fall season. Do you want to focus on yourself, or spend some extra time with friends and family? Maybe you have something special coming up, like a birthday or a planned trip. From picking fresh apples in September to visiting pumpkin patches in October, there’s no shortage of ways to find joy during this time of year. You could make a list, like the one below, of some things you look forward to this season. Here are some simple ways to embrace the fall season:

• Go for a stroll in the crisp autumn air — what differences in your neighbourhood do you notice as the season changes?
• Take in the vibrant fall foliage — what colours can you spot?
• Enjoy a hot beverage on a porch or balcony — notice what you can hear and smell around you.
• Plan a cozy gathering — connect and check-in with those close to you, they may find this time of year equally challenging.
• Make a list of things you’re grateful for this season — the colours, fall foods and recipes, and anything else that’s unique to you.

The Science Behind Nature and Mood

In fact, as I shared in my recent blog post on PaRx, nature can be incredibly healing. Getting outside—even if just for a few moments each day, can help lift your mood and help you feel more connected.

Research has consistently shown that spending time outdoors can significantly reduce stress, anxiety, and depression while boosting mood, enhancing cognitive function, including benefits to your physical health. The natural world offers a wealth of therapeutic benefits that complement other mental health treatments. For Canadians, where fall’s natural beauty is abundant, this is the perfect time to get outside, even as the temperatures drop.

Ready to Feel Your Best This Fall?

If you’re curious to learn more about these strategies or how to implement them in your own life, The Mind Space is here help. I offer personalized support to help you navigate seasonal transitions and improve your mental health. Book your free 15-minute consultation today and discover how you can thrive this autumn.

For more insights on managing mental health and incorporating mindfulness into your daily routine, check out our other resources at The Mind Space, including our latest post on Embracing the Healing Power of Nature.

Posted on September 22, 2024