Embracing Autumn: Mental Health Support Strategies for Seasonal Change

Planets around the sun.

Monday, September 22 marks the Fall Equinox. This is a significant moment when light and dark come into perfect balance. Nature is shifting around us as the days shorten, the air cools, and we feel the quiet reminder that seasons change both outside and within us. This turning point is an invitation to pause and notice where you are, what you are carrying, and set intentions for moving forward into the next season of life. 

S.A.D.

As the light fades, many of us feel the first hints of Seasonal Affective Disorder. It is common to notice changes in mood and energy as the darkness sets in. This makes it even more imperative to bring in some extra self-care at this time. Tending to our mind, spirits, and body through practices that ground and replenish us can make a significant difference in mind, body and energy shifts as the days get shorter and colder.

• Don't judge a low mood: Notice the dip and take action to get more rest, support from loved ones, or things that bring you joy.

• Morning Sunlight: The low angle of sunlight in the morning is especially good for the pituitary gland, which helps regulate mood and sleep. Have your morning coffee or tea outdoors and enjoy the dawn.

Immunity

Other supportive changes include adjusting routines, staying connected to support and tending to our immune system. This may mean paying extra attention to getting regular sleep, drinking immune-supportive teas and eating nourishing foods, gentle movement, and tracking energy and need for rest to help the body adapt to seasonal change. The more intentional we are now, the steadier we can feel through the months ahead.

• Elderberries: The immune super food! Add elderberries to your tea for a boost in vitamin C, anti-oxidants and anti-inflammatory goodness.

• Witch Tea: Try our favorite tea recipe to nock out illness - Crushed garlic (yep, believe it), ginger, honey, cayenne and lemon. Experiment with proportions and methods - we like to steep in a jar, make overnight in the fridge or make individual cups.

• Stress management: Stress impacts the immune system, weakening our ability to fight off infection. Make sure you are saying "no" this holiday season and taking time to enjoy the stillness that fall and winter can bring.

Gratitude and Balance

The equinox is also a natural time for gratitude and reflection. What has this year given you? What lessons, joys, or challenges are you carrying into the next season? Just as farmers once gathered the harvest, we can gather from our experiences: this is the time to take stock of what nourishes us and what it may be time to release. A simple gratitude practice or journaling ritual can anchor us in what is already abundant and sustaining in our lives.

This season also asks us to do a kind of personal accounting. How much energy do I have right now? Where am I spending it? Where do I want to conserve or reinvest it? An energy inventory can be as simple as listing out the people, activities, and commitments in your life and noticing which ones leave you depleted and which ones restore you.

Boundary setting becomes especially important as we look toward the high speed, capitalist centered holiday season. Family expectations, social pressures, and the rush of year-end obligations can all bring stress. Setting intentions early helps. Decide now where you want to give your energy, what traditions matter to you, and where you might need to say no. Boundaries are not walls but ways of protecting your energy so you can be more fully present where it matters most to you.

The fall equinox is more than a date on the calendar. It is a reminder of the importance of balance, moving with the changing cycles, and an invitation to live more mindfully. Take time this week to pause, reflect, and align yourself with what feels most deeply true for you. In doing so, you prepare not only for the coming darkness, but also for the light that will inevitably return.