Fall brings change: Tips for managing seasonal shifts in mental health

As the crisp air rolls into Western Maryland and the leaves begin their fiery transformation, many look forward to cozy sweaters, pumpkin patches and scenic drives in the Catoctin Mountains. But for some, the arrival of fall can bring more than just colorful foliage. It can also bring unexpected emotional challenges.

The transition to fall often disrupts our routines. Shorter days mean less natural sunlight, which can impact mood and energy levels. Cooler temperatures may discourage outdoor activity, while school and end-of-year work pressures can heighten stress and anxiety. For those already managing mental health conditions like depression or anxiety, these changes can deepen symptoms. Even those without a diagnosed condition may find themselves feeling more sluggish, withdrawn or irritable.

This seasonal shift is sometimes referred to as the “autumn blues,” and in more severe cases, seasonal affective disorder (SAD), a type of depression triggered by seasonal changes.

But there’s good news: there are effective ways to manage your mental health through the fall and winter months.

1. Prioritize light exposure

With less daylight, many people experience a dip in serotonin levels. Try to get outside for at least 20 minutes a day, even on cloudy days. Open your blinds in the morning and consider using a light therapy lamp if you're indoors most of the day.

2. Stay active

Exercise is a powerful mood booster. Whether it’s a brisk walk along the C&O Canal or a yoga class indoors, keeping your body moving can help counteract low energy and lift your spirits.

3. Stay connected

It’s easy to isolate as the weather cools, but social connection is vital for mental well-being. Make plans with friends or family, join a local community group, or schedule a regular phone call with a loved one.

4. Know when to seek help

Sometimes self-care isn’t enough, and that’s OK. If you find that feelings of sadness, anxiety or fatigue are interfering with your ability to function, it’s time to reach out.

You don’t have to navigate seasonal mental health challenges alone. Whether you’re struggling with stress, sadness, anxiety or simply not feeling like yourself, expert care is available today close to home.

Brook Lane has several outpatient offices across the region that provide compassionate outpatient therapy and psychiatric care. For more information, visit www.brooklane.org or call 301-733-0330.

If you need immediate support, Meritus Mental Health Urgent Care will see patients ages 6 and older without an appointment. Visit the Orange Entrance to the Robinwood Professional Center, 11110 Medical Campus Drive, Hagerstown. To learn more, visit www.meritushealth.com/mentalhealth or call 301-393-HELP.