Fall can be beautiful, but it can also feel a little heavy.
The leaves change, the air turns crisp, and suddenly… It’s dark at 5 p.m. If you’ve noticed your mood dipping along with the temperature, you’re not imagining it. For many people, the shift into shorter, darker days brings more than just a case of the “blahs.” It can trigger something deeper: Seasonal Affective Disorder, or SAD.
It’s more common than you might think, and it can sneak up on you—one gloomy day at a time. You might feel more tired, unmotivated, irritable, or just “off.” And if you feel like hibernating until spring, yep, that’s part of it too.
The good news is there are real, practical ways to manage SAD and feel more like yourself—even when the sun disappears before dinner.
So, What Exactly Is SAD?
SAD is a type of depression that shows up when the seasons change—usually in the fall or winter when there’s less sunlight. Less light messes with your internal clock and affects your brain’s production of mood-related chemicals like serotonin and melatonin.
Common signs:
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- Feeling low or gloomy most days
- Low energy, even if you slept enough
- Losing interest in things you usually enjoy
- Craving carbs or overeating
- Struggling to concentrate
- Wanting to sleep all the time—or not being able to sleep well at all
If that sounds like you, don’t brush it off. You’re not being lazy, and you’re definitely not alone.
How to Feel Better When SAD Creeps In
Here are a few small (but powerful) ways to take care of yourself this season.
1. Soak Up the Sun When You Can
Yes, it’s cold. But if there’s even a little sunlight outside, grab it. Step out for a walk in the morning or sit near a sunny window while you drink your coffee. It might not feel like much, but your brain will thank you for the light exposure.
2. Try a Light Therapy Box
If natural sunlight is hard to come by (hello, cloudy skies and 8-to-5 jobs), a light therapy box can help. It’s a bright light that mimics daylight and helps balance your body’s rhythm. Just 20–30 minutes a day in the morning can make a big difference. But before you buy one, talk to a doctor—it’s not a one-size-fits-all solution.
3. Keep a Simple Daily Routine
When your energy dips, structure helps. It doesn’t have to be rigid—just aim to wake up, eat, and go to bed around the same time every day. Having a loose schedule gives your brain a sense of stability, which is extra important during seasonal changes.
4. Move Your Body (Even a Little Bit)
Exercise might feel like the last thing you want to do when you’re tired and grumpy, but it seriously helps. It doesn’t have to be intense—just put on a playlist and go for a short walk, stretch in your living room, or do some light yoga. A little movement can lift your mood and clear your head.
5. Eat Food That Supports Your Mood
When SAD hits, it’s easy to reach for pasta, bread, and every pumpkin-flavored treat in sight. No shame in that—comfort food is called comfort food for a reason. But try to also mix in foods that support your brain: leafy greens, healthy fats, whole grains, nuts, and fish (or plant-based omega-3s). Your mood is connected to what you eat more than you might realize.
6. Don’t Isolate Yourself
SAD makes you want to pull back and stay in, but too much alone time can make you feel worse. Even a short chat with a friend, family member, or coworker can help break that mental fog. Send a voice memo. Schedule a walk with someone. You don’t have to pretend you’re okay—just showing up is enough.
7. Talk to Someone If You’re Struggling
If your symptoms feel intense, don’t try to tough it out on your own. Therapy is a safe space to unpack what you’re feeling, and you can even find therapists who specialize in seasonal depression. Some people also benefit from antidepressants—especially if SAD shows up every year. There’s no shame in needing support.
Final Thoughts
SAD isn’t just a seasonal funk—it’s a real condition that affects your brain, your mood, and your day-to-day life. But you’re not powerless. With a little awareness and a few small changes, you can make the darker months feel a little lighter.
So if you’re feeling off as fall rolls in, listen to your body, give yourself grace, and take steps—one at a time—to care for your mental health. Spring will come, but you don’t have to wait until then to feel better.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.