Supporting Your Mental Health as the Seasons Change (Fall Edition)

There’s a certain smell in the air when fall hits the Sea to Sky, woodsmoke, rain, and that sharp edge that says “summer’s over.” The mountains look beautiful, sure, but shorter days and greyer skies can take a real toll on how we feel.

If you notice your energy dip, your motivation fizzle, or your appetite change around this time of year, you’re not imagining it. Seasonal shifts affect us on a biological level. Less daylight means less serotonin and vitamin D, which can throw off mood, sleep, and even hormones. Add in busier schedules, darker evenings, and the cultural push to “get back to it,” and it’s no wonder many people feel off balance.

The good news is: there are practical, supportive ways to navigate the seasonal transition, and therapy can play a big part in that, too.

1. Light and Movement Matter

Shorter days can affect both mood and sleep. Using a sunlamp or light therapy box for 20–30 minutes in the morning can help regulate circadian rhythms and lift mood over time. Even cloudy daylight is beneficial; a short morning walk or sitting by a bright window signals to your body that it’s time to be alert.

Movement also plays a crucial role in supporting mental health. It doesn’t have to be intense: yoga, stretching, a lunchtime walk, or gentle indoor workouts all help regulate your nervous system and improve mood. The goal is movement that feels supportive, not exhausting.

2. Adjust Your Routines

Fall often brings changes in work schedules, social habits, and energy levels. Use this time to check in with what’s actually working for you.

Ask yourself:

• What habits help me feel grounded as the days get darker?

• Where do I tend to drop self-care when life feels busy?

• What small changes could make this season feel more manageable?

Therapy can help you reflect on patterns and develop routines that work with your energy, not against it. Even small adjustments, like moving a daily habit to a brighter part of the day or scheduling time for quiet reflection, can make a difference.

3. Support Your Nutrition

Changes in season often bring shifts in appetite and cravings. Comfort foods are fine, but keeping your brain fueled and balanced can help prevent mood dips. Figuring out what is on your fall and winter "menu" helps to establish a regular routine which supports you during seasonal transition.

• Include protein and healthy fats in snacks (nuts, Greek yogurt, cheese, eggs).

• Consider vitamin D supplementation, especially with shorter daylight hours.

• Opt for warm, nourishing meals with vegetables and whole grains.

Some of us have a complicated relationship with food, so if you're looking for a little extra support in this area, check out Sophie on our team - she is dual qualified as a Registered Clinical Counsellor and a Registered Dietitian!

4. Notice Emotional Shifts

Fall isn’t just physical; it often brings emotional shifts, too. You might feel more reflective, nostalgic, or even low at times. This is natural. Slower, darker months can invite introspection and make old emotions resurface.

If these feelings become persistent, overwhelming, or interfere with daily life, it’s a sign to reach out to a Squamish counsellor or therapist. Early support can prevent temporary seasonal lows from turning into more serious anxiety or depression.

5. Rest and Reach Out

Finally, honour the season’s natural rhythm. Trees don’t panic when they drop their leaves; the local bears are settling down for hibernation, and humans can do the same. Rest isn’t laziness; it’s preparation for growth and renewal.

At the same time, leaning into connection is key. Talk to friends, family, or a local therapist about how you’re feeling. Therapists are trained to notice patterns that may be tripping you up as the seasons change. Intentional reflection can help you build strategies for seasonal changes, cope with stress, and maintain emotional balance.

Final Thoughts

Fall can be both beautiful and challenging, a reminder that change, even natural change, takes energy. Supporting your mental health this season is about noticing your rhythms, caring for your body, and giving yourself permission to slow down.

If you’d like support navigating seasonal transitions, our Squamish counsellors are here to help. Reach out for a consultation to explore tools and strategies tailored to your needs, so you can move through fall with steadiness, clarity, and a bit of ease.