When the Leaves Fall: How the Changing Seasons Affect Our Mood and What We Can Do About It

As the warmth of summer fades and the crisp air of autumn settles in, many of us feel a shift, not just in temperature, but deep within ourselves. The golden evenings grow shorter, mornings arrive with a chill, and the vibrant colours of fall surround us. While some people feel cozy and energized by the season, others may notice a quiet heaviness creeping in, feeling more tired, a little down, or not quite like themselves. If you’ve felt this, you’re not alone. Our moods are deeply connected to the seasons, especially to the amount of light we receive each day. Understanding why this happens and how to care for ourselves with kindness can help us move through fall with more ease and compassion.

Understanding Seasonal Mood Changes

One of the biggest reasons our mood shifts in the fall has to do with sunlight. Our bodies run on a natural internal clock called the circadian rhythm, which regulates things like sleep, energy levels, and even mood. This rhythm is strongly influenced by light. As the days grow shorter, our body clocks can get thrown off. This disruption can leave us feeling groggy, sluggish, or irritable, especially in the darker mornings. On top of that, reduced sunlight leads to an increase in melatonin, the hormone that makes us feel sleepy. While melatonin is helpful at night, during the day it can make us feel low-energy or unmotivated. At the same time, the drop in sunlight can cause a dip in serotonin, a brain chemical that plays a big role in regulating mood, appetite, and sleep. Lower levels of serotonin are linked to symptoms of depression and anxiety.

For some people, this seasonal shift is more than just a passing funk. Seasonal Affective Disorder, or SAD, is a type of depression that typically starts in the fall and continues into the winter months. It can bring about low mood, loss of interest in activities, trouble sleeping, changes in appetite, and a general feeling of hopelessness. Others may not meet the criteria for SAD but still feel what’s often called the “winter blues” - a milder version of seasonal mood change that still impacts energy, motivation, and emotional wellbeing. Whether it’s SAD or a softer seasonal slump, the impact is real—and there are gentle, effective ways to support yourself through it.

First and foremost, light matters. Because sunlight plays such a huge role in regulating mood, one of the most effective ways to cope with seasonal shifts is to increase your light exposure. Light therapy, sitting in front of a special light box that mimics natural sunlight, has been shown to help regulate your internal clock and boost serotonin. Just 20 to 30 minutes in the morning can make a difference. Even without a light box, try to spend more time outdoors during daylight hours, especially in the morning. A walk in natural light, even on cloudy days, helps signal to your brain that it’s time to be awake and alert.

Practical Ways to Support Mood in Fall

Another powerful way to support your mood is through gentle movement. While high-intensity workouts might not feel doable when your energy is low, light to moderate activity like a walk, yoga, or stretching, can increase serotonin and endorphins, helping to improve your mood. The goal here isn’t to push yourself, but to move in a way that feels nurturing and kind. Fall is also a time when the natural world begins to slow down. Trees release their leaves, animals prepare for winter, and the earth itself seems to exhale. We can take a cue from nature and rethink what productivity means in this season. It’s okay if you’re not operating at full speed. This time of year can be an opportunity to slow down, reflect, and give yourself permission to rest. Maybe that means letting go of a packed schedule, giving yourself more time to ease into your mornings, or simply accepting that you’re moving through a quieter phase and that’s okay.

As the seasons change, it's also important to nourish yourself, both physically and emotionally. Try to eat warm, grounding meals, and consider checking in with your doctor about Vitamin D, which we get less of during the darker months. Emotionally, think about what brings you comfort: curling up with a book and a blanket, lighting a candle in the evening, making time for a favorite hobby, or connecting with someone you trust. These small rituals of care can be deeply healing.

Lastly, know that you don’t have to go through this alone. If you’re feeling persistently low, anxious, or like it’s hard to get through the day, talking to a mental health professional can be incredibly helpful. Therapies like Cognitive Behavioral Therapy for SAD (CBT-SAD) have strong evidence supporting their effectiveness in treating seasonal depression. But even just talking to a friend, a loved one, or a support group can lift the weight of isolation.

Autumn may bring darker days, but it can also bring clarity, introspection, and a chance to treat ourselves more gently. Rather than resisting the change in energy, what if we leaned into it? What if we allowed ourselves to slow down, rest, and care for ourselves the way we would care for someone we love?

Just like the trees shedding their leaves, we’re allowed to let go, too. Let go of the pressure to be constantly busy. Let go of the need to feel "happy" all the time. Let go of the belief that your worth depends on your productivity. This season, let it be enough to simply be. Be gentle. Be kind. Be present. The light will return but until then, you can create your own small pockets of warmth and care.