As fall rolls in, many people start to feel the effects of shorter days and colder weather. This dip in mood, often referred to as Seasonal Affective Disorder (SAD), is common—but manageable. Fortunately, we don’t need grand changes to stay upbeat. By practicing small heliotropic habits-seeking out energy and light, we can help maintain a positive outlook and keep SAD from creeping into our daily routine.
1. Get Outdoors—Even on Cloudy Days
While most advice focuses on sunshine, fall’s natural beauty has its own charm. Research shows that spending time outdoors, even on overcast days, can lead to improvements in quality of life, well-being, emotional health, social health, and stress reduction (Nejade, Grace, & Bowman, 2022). Take a brisk walk through a park, enjoy the vibrant fall foliage, or wrap yourself in a cozy blanket and sit outside. The fresh air does wonders for our mental health, helping us reset and recharge.
2. Develop a Morning Positivity Routine
Fall mornings can be slow and groggy, but establishing a quick “positivity routine” can energize our day. Wake-up tasks have been shown to promote positive morning behavior changes like waking up on time, overcoming sleep inertia, and starting the day with a more balanced mindset (Oh, Ko, Shin, & Ko, 2022). Start with five minutes of stretching by a window, followed by reading an affirmation or reflecting on something you’re excited about. Add a gratitude prompt or a positive thought to kickstart the morning. This daily ritual can fill anyone’s day with optimism before SAD has a chance to take hold.
3. Schedule Small Acts of Kindness
Spreading kindness is a surefire way to lift our mood. A recent study by Ohio State University found that small acts of kindness benefit both the giver and the receiver. Make a habit of small, thoughtful gestures, like writing a thank you note, paying for someone’s coffee, or giving someone a heartfelt compliment. Small but deliberate acts of kindness can generate long-lasting feelings of purpose and joy, helping combat isolation and sadness (Cregg & Cheavens, 2022).
4. Light Up the Evenings With Meaning
In the fall and winter, it can sometimes feel like the sun begins to set as soon as it rises. The longer periods of darkness can feel draining without a good plan. Instead, let’s reclaim our evenings by adding soft, cozy lighting to our space, and incorporating gentle yet elevating activities: cooking, reading, or spending time with a loved one are just a few examples. These simple changes will help counterbalance the lack of daylight during the fall and winter months.
5. Make a Positivity Playlist
Music affects the mood, and a compiled playlist of songs that uplift one is a sure mood-booster. To start, we can compile some tracks that raise our energy levels and make us happy and then listen to them while we tidy up, walk, or whenever we feel down. It raises dopamine levels in the brain, hence making it an easy way to lift our spirits whenever SAD symptoms strike. One of my team members and his wife have a playlist called “Feel-Good Songs to Lift Your Mood” that can serve as inspiration when building your own!
Conclusion
Fighting SAD doesn’t require drastic changes. By adopting small, purposeful habits—like embracing nature, crafting a morning routine, and surrounding ourselves with uplifting moments—we can keep our spirits high throughout fall. Try one of these tips today and watch your mood transform.