As leaves turn and the air crispens, it’s clear that autumn reigns supreme—at least in my view. However, this beloved season does come with a caveat: it’s the time when Seasonal Affective Disorder, commonly referred to as SAD, often begins to manifest.
With the decrease in natural light during fall, there’s a shift in the neurotransmitter production that affects our moods, specifically serotonin and melatonin. “The seasonal transition can disrupt our circadian rhythms, which influence sleep, mood, and energy,” explains Dr. Luis Herrera, medical director of Schwabe Farma Ibérica. “This disruption can lead to sleep difficulties, fatigue, and irritability, which may heighten anxiety levels.”
Changing moods with the seasons is quite common—“1 in 20 people deal with SAD, and it’s twice as prevalent in women,” shares psychiatrist Dr. Byron Young. Implementing a few small habits can help restore balance and even increase our energy. Here are three simple yet healthy habits that I plan to embrace this season.
1. Start your day with water
This fall, I’ll be skipping the coffee machine as soon as I roll out of bed. Instead, I will heed the advice of psychologist Brenda de la Peña: “Biochemically, coffee amplifies the natural cortisol surge we experience each morning.” When combined with the dehydration from overnight rest, this spike can lead to a significant loss of energy.
“Drinking water first thing in the morning helps enhance the elimination of liquids since drainage mechanisms are more active then,” advises nutritionist Itziar Digón. Therefore, I’ll be kicking off my day with a refreshing glass of iced water to keep my cortisol in check and stay hydrated. Don’t worry; coffee will still be part of my morning rituals, just later on.
2. Enjoy some fresh air
Not only does regularly ventilating your home promote hygiene, but it also helps reduce the buildup of carbon dioxide that can occur overnight and decreases indoor microorganisms. Personally, I’ve always found that letting in some fresh air first thing in the morning is incredibly invigorating—sometimes I even take a moment to lean out of the window and inhale deeply.
Popping your head out into the open air offers another advantage: it allows sunlight exposure. “Phototherapy, which involves soaking up bright light (2500 lux) for two hours after waking and avoiding bright lights post-sunset, is one of the most effective treatments for SAD,” notes clinical psychologist Anthony Townsend. “This treatment commonly lifts mood within three to four days and alleviates symptoms within a fortnight.”
3. Cultivate positive thinking
Even when a day feels monotonous and taxing, there’s always something enjoyable to anticipate: like a snack with a friend, a workout class, or those peaceful moments to enjoy a coffee or read a magazine. Nurturing a positive mindset is among the most effective small habits we can adopt to maintain our emotional balance.
