by Carol Gijima,
With the changing colors of autumn come changes that extend beyond the landscape.
As summer gives way to cooler days and longer nights, the seasonal transition can influence not only our routines but also our mental and emotional wellness. For healthcare professionals like nurses, recognizing these emotional shifts in both ourselves and our patients is vital to promoting holistic health.
Seasonal affective disorder (SAD) is a form of depression that typically occurs during the fall and winter months, and is associated with changes in serotonin, a neurotransmitter that helps regulate mood (National Institute of Mental Health [NIMH],2023 ; Spurny-Dworak et al., 2026).
Why Do Seasonal Changes Affect Mood?
The transition into fall disrupts internal biological clocks and daily environments through several distinct mechanisms:
Biochemical shifts: As daylight hours decrease, our bodies receive less exposure to sunlight, which can affect the regulation of serotonin and melatonin, two chemicals that play important roles in mood, sleep, and overall well-being. Changes in these neurotransmitter and hormone levels may contribute to fatigue, low mood, decreased motivation, and increased stress. In some individuals, reduced light exposure and seasonal changes are strongly associated with the development of seasonal affective disorder (SAD), a condition linked to disruptions in serotonin regulation and circadian rhythms (Mayo Clinic, 2021; Spurny-Dworak et al., 2026).
Routine Disruptions -Fall often brings significant changes in routine. Back-to-school demands, surging workplace workloads, and early holiday planning create compressed timelines and heavy emotional strain
Signs to Watch For
While occasional mood changes are normal, it is important to recognize when symptoms may be affecting daily life. Common signs include:
- Increased fatigue or low energy
- Changes or disruptions in sleep patterns
- Difficulty concentrating
- Feelings of sadness or irritability
- Loss of interest in usual activities
- Increased or unmanaged stress, or anxiety
- Social withdrawal (Mayo Clinic, 2021).
Nurses are uniquely positioned to identify these signs early in patients, colleagues, and themselves.
Prioritizing Mental Wellness This Season
The arrival of fall presents an ideal opportunity to reset and adopt intentional and healthy habits that support emotional well-being.
Get Outside– Cooler temperatures don’t have to mean staying indoors. Taking advantage of natural light, especially in the morning, can help support mood, energy levels, and healthy sleep-wake cycles. Even a short walk during a work break or after a shift can make a meaningful difference. Because seasonal mood changes are closely linked to reduced daylight exposure, increasing time outdoors and, when appropriate, using bright light therapy may help support emotional well-being during the fall and winter months (NIMH, 2023; Menegaz de Almeida et al., 2025)
Keep Moving- Incorporate regular physical movement, such as brisk autumn walks or quick home workouts. Exercise triggers endorphin releases that naturally combat seasonal sluggishness.
Maintain Healthy Sleep Habits- Consistent sleep schedules support both mental and physical health. Aim for adequate rest and establish a calming bedtime routine whenever possible. Keep your sleep environment dark and cool and turn off digital screens at least 30 minutes before resting.
Stay Connected- Social support remains one of the most powerful protective factors for mental health. Make time to connect with friends, family, coworkers, and supportive community groups. Resist the urge to isolate as temperatures drop. Schedule intentional check-ins with friends, family, or nursing peers to share experiences and reduce emotional load.
Practice Mindfulness- Simple practices such as deep breathing, gratitude journaling, or meditation can help reduce stress and improve emotional resilience.
Make Self-Care a Priority- Nurses spend much of their time caring for others. This season, remember that self-care is not a luxury, it is a necessity. Taking breaks, setting boundaries, and engaging in activities that bring joy can help prevent burnout and compassion fatigue.
Remember
Just as leaves change with the seasons, our emotional needs may change as well. Checking in with ourselves is every bit as important as assessing our patients. By recognizing the impact seasonal transitions can have on mental health, we can better support our own well-being and continue providing compassionate care to those who depend on us.
Fall Mental Health Challenge
This month, choose one wellness goal:
- Take a 15-minute walk outside three times per week
- Practice gratitude each day
- Schedule time for a favorite hobby
- Reach out to a friend or family member weekly
- Commit to a consistent sleep routine
Small changes can have a lasting impact. As the leaves begin to change, let this season be a reminder to nurture your mental health and embrace the opportunities for growth, balance, and renewal.
References:
Spurny-Dworak, B., Dörl, G., Stöhrmann, P. et al. (2026). Neurotransmitter alterations in seasonal affective disorder. Sci Rep 16, 6683 (2026). https://doi.org/10.1038/s41598-026-37634-4
Mayo Clinic. (2021). Seasonal affective disorder (SAD): Symptoms & causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Menegaz de Almeida, A., Aquino de Moraes, F.C., Cavalcanti Souza, M.E., et al. (2025). Bright Light Therapy for Nonseasonal Depressive Disorders: A Systematic Review and Meta-Analysis. JAMA Psychiatry. 2025;82(1):38–46. doi:10.1001/jamapsychiatry.2024.2871
National Institute of Mental Health. (2023). Seasonal affective disorder. U.S. Department of Health and Human Services, National Institutes of Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder