Why Fall Changes Your Mood: Seasonal Shifts, SAD & Natural Ways to Feel Better

🍂 When the Seasons Change, So Do We

The leaves start their quiet descent, the mornings grow sharper, and somewhere between your first pumpkin-spiced sip and your last sun-drenched afternoon, something shifts.

Autumn is beautiful—but it’s also the time many of us feel our energy dip, our sleep wobble, and our moods turn a little gray. Science agrees: seasonal changes really do tug at our minds and bodies. But here’s the good news—you can work with the rhythm of the seasons instead of fighting it.

🌞 The Science of Seasonal Mood Shifts

Researchers have long studied Seasonal Affective Disorder (SAD), a type of depression tied to seasonal changes, most common in fall and winter. Why?

• Less sunlight reduces serotonin (the happy hormone) and increases melatonin (the sleepy one).

• Our circadian rhythms—the body’s internal clock—fall out of sync with shorter days.

• Some studies show even immune responses and inflammation patterns shift with the seasons.

The result? More fatigue, more cravings, and sometimes that restless, “off” feeling you can’t quite name.

🍁 Why Autumn Feels Different

Autumn carries its own blend of biology and psychology:

• Less daylight = more fatigue → you may crave naps and comfort foods.

• Cooler air slows metabolism, nudging you toward heartier meals.

• Emotional triggers (back-to-school energy, holiday prep, shorter evenings) heighten stress.

But fall also offers us a reset: a chance to slow down, gather in, and create rituals that nourish body and spirit.

When Winter Turns Me Into a Bear

(And I Don’t Even Like Honey)

My nose can tell it is fall before I see the calendar. The air suddenly smells like crisp hope, roasted pumpkins, and maybe a hint of Target’s candle aisle.

Autumn is my jam: cozy colors, pumpkin-spiced everything, and that weird nostalgia that makes me feel like my parents are about to pull up any second with hugs and home cooking.

However, winter hits hard, particularly in North Dakota, altering the situation. I feel ready to hibernate, but I don’t have bear benefits like fur, or being left alone until spring. and let’s forget about the gym—I practically need a sled dog team just to get to the front door.

Supplements

“During this time of year, I lean on a few supplements to help my body adjust. My vitamin D always dips in the fall and winter—hardly surprising when the North Dakota sun hides away and stepping outside feels like an act of bravery.

Research shows most people experience lower vitamin D levels during colder months, which can affect mood and immunity. So instead of relying on sunshine, I get my Vitamin D3 from Dr. Berg. A brand I truly trust for quality. I also take Magnesium L-Threonate for brain support and Magnesium Glycinate to keep my muscles relaxed and happy.”

🧡 Your Autumn Wellness Toolkit

Here’s how to stay balanced when the days grow shorter:

• Catch the morning light → a simple 15-minute walk helps regulate serotonin and vitamin D.

• Fuel your gut-brain axis → a spoonful of L. reuteri yogurt with autumn spices boosts both digestion and mood (see my L. reuteri yogurt recipe 🥣).

• Choose cozy comfort foods—low-carb style → from keto pumpkin pie to cheesy cauliflower bakes, I’ve rounded up Indulgent Low-Carb Foods for Autumn/Winter 2025 you’ll love.

• Tend to stress before it tends to you → check my guide on How to Lower Cortisol Naturally.

• Journal your dreams and reflections → autumn invites stillness. Capture your thoughts in writing or explore dream meanings in Nocelith.

🌙 Closing Thoughts

Autumn doesn’t have to mark the start of the slump—it can be the beginning of something deeper. A time for slower rhythms, intentional warmth, and nourishing rituals.

And if you want a little seasonal magic for your kitchen, my homemade creamy dressing recipe is waiting in the [Freebie Vault]—a drizzle that turns any salad into comfort food.

FAQs

• 1. Why do people love autumn so much?

  Because fall feels like a hug from nature. Crisp air, golden leaves, pumpkin spice everything—it’s cozy season at its finest.

• 2. Does autumn really affect mood?

  Absolutely! Shorter days mean less sunlight, which can impact vitamin D and serotonin levels. Some people feel extra energized by the cooler air, while others notice “seasonal blues.” Adding mood-boosting autumn wellness habits—like outdoor walks under the golden leaves, warm low-carb meals, and light therapy—can make a huge difference.

• 3. What are the healthiest fall comfort foods?

  Some of the best autumn foods double as powerful health boosters. Think pumpkin (rich in fiber and beta-carotene), squash (low-carb and hearty), cauliflower (a perfect swap for potatoes or rice), apples (fiber-rich, but watch portions if managing blood sugar), and pecans (loaded with healthy fats). These foods bring comfort without the carb crash.

• 4. Where’s the best place to see fall foliage in the U.S.?

  If “leaf peeping” is on your bucket list, you can’t go wrong with New England’s fall foliage tours (Vermont, New Hampshire, Maine). The Great Smoky Mountains in Tennessee and North Carolina glow with color, Michigan’s Upper Peninsula offers stunning lakeside views, and Colorado’s Rockies are unmatched when aspens turn golden.

• 5. What’s your personal fall must-have?

  For me? It’s the little rituals—warming up with a creamy pumpkin spice latte, walking under crunchy leaves, and savoring low-carb comfort foods that feel indulgent but keep me energized. Autumn is basically my happy place. 🍁