As the days grow shorter, many of us begin to notice the gradual—or sometimes more obvious—effects of Seasonal Affective Disorder (S.A.D.). Since October is also Depression Awareness Month, it serves as an important reminder to prioritize our mental well-being as we head into the colder, darker months ahead.

S.A.D. affects millions of people each year so don’t feel alone. There are managable and effective ways to energize your mood and stay balanced as days grow shorter. Below, I give five practical tips to help you combat the seasonal blues and stay energized. Embrace this season as an opportunity for deep self-care, reflection, and personal renewal. You got this.

Here are 5 tips to help combat Seasonal Affective Disorder (S.A.D.) and maintain mental your mental health as we transition into autumn:

1. Soak Up Natural Light

Even on cloudy days, spending time outdoors can make a difference. Aim for at least 30 minutes of natural sunlight each day, especially in the morning, to help regulate your circadian rhythm and boost serotonin levels. Make this a daily habit.

2. Stay Active

Exercise is one of the best tools for improving your mood. Engage in physical activities you enjoy, whether it’s walking (with purpose!), yoga, dancing or indoor cycling. Moving your body releases endorphins, which act as natural mood lifters. Try this 10-Minute Standing Yoga for Grounding and Balance with Chill Lo-fi Yoga if you need some motivation :)

3. Nourish Your Body

Focus on a diet rich in fruits, vegetables, lean proteins, and omega-3 fatty acids (like those found in salmon or flaxseed). These nutrients are essential for brain health and can help stabilize your mood. Also, don’t forget to STAY HYDRATED!

4. Use Light Therapy

Consider investing in a light therapy box, which mimics natural sunlight. Sitting in front of this light for 20–30 minutes a day can help counteract the effects of shorter days.

5. Prioritize Restorative Sleep

Maintaining a consistent sleep schedule is key to mental wellness. Create a calming bedtime routine, avoid screens before bed, and try to get 7–9 hours of quality sleep each night. Sleep directly impacts mood and energy levels.

These small lifestyle shifts can help you feel more balanced and energized as we head into the end of the year.

I’m rooting for you! You got this!