When Fall Feels Heavy: Understanding Seasonal Mood Changes and How to Cope

Every year, right around the time the leaves start to change, I notice something shift in the people around me—and honestly, in myself too. The light fades earlier, mornings feel slower, and there’s this quiet heaviness that settles in. It’s not always sadness exactly, but a kind of tiredness that makes everything just a little harder.

“The tricky part is that we often judge ourselves for it…

…But emotions aren’t a character flaw—they’re information.”

If that sounds familiar, you’re not alone. The change of season affects our bodies and our moods more than we think. As the days shorten, our brains produce less serotonin, the “feel-good” chemical, and more melatonin, which can make us sleepy and sluggish. For some people, that dip in sunlight can lead to what’s called Seasonal Affective Disorder. For many others, it just means low motivation, irritability, or feeling “off” for no clear reason.

The tricky part is that we often judge ourselves for it. We think, I have a good life, I shouldn’t feel like this. Or we try to push through, telling ourselves to just be grateful. But emotions aren’t a character flaw—they’re information. They’re our mind’s way of saying something needs attention.

So if you’ve been dragging lately, here are a few things that might help. Get outside when you can, especially in the morning. Even ten minutes of sunlight helps reset your internal clock. Try to keep your sleep schedule steady and eat foods that give you energy instead of just comfort. And most of all, don’t isolate. It’s tempting to stay home when you’re tired, but connection is one of the best ways to lift your mood.

Sometimes, though, it’s more than you can shift on your own. That’s when therapy can really help. Talking through what’s happening—without judgment, without needing to be “fine”—can bring a lot of relief. It gives you tools to understand yourself and ways to feel more in control again.

At Central Counseling Services and CCS Education & Wellness, we see a lot of people who feel the seasonal weight starting around this time of year. You don’t have to wait until the holidays or the new year to get support. We offer both in-person and telehealth sessions and have a sliding scale so finances don’t become another stressor.

If fall has felt heavier than you expected, take that as your cue that it’s time to care for yourself a little differently. Reach out to schedule a session or learn more about how therapy can help. You can call us at 951-778-0230 or book online anytime at https://www.centralcounselingservices.net/book-now.

You deserve care, not just coping. And you don’t have to wait for spring to feel lighter.