Caring for Yourself as the Seasons Change. Updated 9-2-2026​

Walking path with fall foliage - Image by Christina & Peter, Pexels

Late summer and early fall are a favorite time of year for many in Ohio, especially if you enjoy less humidity, the beauty of fall leaves, hoodies, and enjoying a warm beverage in crisper air. 

But for some, the shorter days and increasingly gray skies have a negative impact on mood and energy.

If you know late autumn and winter tend to be difficult for you, September is a good time to start caring for yourself a little more intentionally.

Seasonal affective disorder (SAD), AKA depression with a seasonal pattern, can bring changes in mood, energy, sleep, appetite, motivation, and our desire to connect with others.

Here are a few gentle ways to prepare.

Take care of your body
The basics really do matter. Aim for a consistent sleep schedule and 7-9 hours of sleep. Move your body in ways that feel good...walking, stretching, yoga, yard work, shooting hoops, or whatever works for you.

And when you can, get outside during the daylight. Natural light helps regulate our internal clock, and even a cloudy day is an opportunity to get outside.

Nourish yourself with regular, balanced meals, and if caffeine affects your sleep, consider cutting it off earlier in the day.

Stay connected
When we're tired or feeling low, it's easy to withdraw.

Try not to wait until you feel better to connect with others. Call a friend. Have coffee with someone. Take a walk together. Join a class or book club. Invite someone over.

Connection doesn't have to be complicated in order to be beneficial. 

Create some cozy
I love the Danish concept of Hygge - creating warmth, comfort, and coziness in everyday life.

Pull out a favorite book. Make a warm drink. Light a candle. Put on your favorite music, sweatshirt, or socks. Sit by the fireplace. Cook something comforting.

Whatever helps your space feel like a place you want to be, make a little more room for that this season.

Be gentle with yourself
If fall and winter are difficult for you, don't beat yourself up over it. 

Instead of "Why am I like this?" or "I should be doing better," try:
"This is a challenging time for me. What do I need right now?"

Sometimes it's enough to notice what helps you feel more like yourself and make a little more room for those things.

And sometimes more support may be needed. If seasonal changes significantly affect your mood, ability to function, or relationships, consider talking with a mental health or healthcare professional. Effective treatments are available.

Don't wait until you're struggling
Get some daylight.
Move your body.
Get enough sleep.
Connect with supportive others.
Create some coziness in your space.
Be gentle with yourself.

And if you need more support, reach out.

The gray days will come and go. Be gentle with yourself while you move through them.

Tracy Hunt, MSEd, LPCC
Turning Inward Counseling
Ohio Counseling for Adults
www.turninginwardllc.com