Every year it’s the same story. The long, sunny days start to get a little shorter and we feel an indescribable shift in the air that is more than just the result of the dropping temperature. And that shift tells us with certainty…winter is coming. Just kidding – not yet. But fall is coming. And along with it comes our not-so-fair-weather friend: seasonal depression.
Jump To:
- What is seasonal depression?
- What causes seasonal depression?
- 11 things to do every weekend this fall to avoid seasonal depression
- Bottom Line
What is seasonal depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a drastic shift in mood and energy levels that comes with the changing seasons.
This type of depression affects many of us every year. As soon as the summer starts to fade away and we say hello to the cooler fall months, we can feel a shift in our moods and energy levels that might be evidence that we’re experiencing seasonal depression.
The first time I discovered this mental health crash was in my first year of college. Not only was starting a new life in a new city with a new routine and new people challenging, but I was doing it in a place that, unlike my hometown, got rain and snow. Often. Pretty shocking to my little desert-rat nervous system.
I completely retreated into myself during the fall and winter months of this year and slept my way through the semester. I had no appetite, no energy, and no interest in any of the activities I normally enjoyed. Enter: the school counselor. She introduced me to this little thing called seasonal depression.
What causes seasonal depression?
Seasonal depression is caused by a change in our circadian rhythm and a drop in serotonin and melatonin levels thanks to the waning amount of sunlight we’re exposed to as the seasons change.
Thankfully, this type of depression often begins to naturally taper off again when winter comes to an end and the weather becomes less gloomy. Still, after I learned about this phenomenon, I decided I didn’t want to wait for spring each year to crawl out of the deep mental health hole I’d fallen into. So I’ve worked hard to study and learn how to use my weekends each fall to ward off seasonal depression before it gets too bad.
Read on to discover the specific science-backed weekend habits that I’ve found work for avoiding seasonal depression. These are the realistic and doable ways I’ve learned to apply well-known mental health boosters like connecting with other people, being physically active, learning a new skill, giving to others, practicing mindfulness, eating brain-healthy food, and setting realistic goals.
Keep this checklist in mind and do these 11 things every weekend this fall to get ahead of seasonal depression.
11 Things To Do Every Weekend This Fall To Avoid Seasonal Depression
1. Take a Vitamin D supplement
Sunshine is vitally important to our mental health. When we don’t get enough sunshine, our bodies don’t make enough vitamin D which can lead to symptoms of depression! In the winter, only about 10% of our body (or less depending on how cold it is where you live) are exposed to the sun and usually only for a few minutes at a time.
To produce enough Vitamin D from sun exposure alone, we would need to spend much more time outside preferably with much less clothing.
Vitamin D is easy to find anywhere vitamins are sold and can help alleviate your SAD symptoms this winter.
2. Use a light therapy lamp
If you take only one thing from this list, let is be this: a good light therapy lamp is scientifically backed in helping with SAD. That’s why they were invented! Light therapy lamps mimic outdoor light and tell your brain that you’re in the sunshine. Using a light therapy lamp has been shown to help ease the symptoms of seasonal depression and you don’t even have to go outside!
A good light therapy lamp might cost you about $70, but that’s a small price to pay for improved mental health if you ask me! This is one of the most passive activities on the list and one of the most powerful. Every weekend this fall, pencil in some you-time with your light therapy lamp to help improve your mood, regulate your sleep, and boost your energy levels.
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3. Go for a walk
Most of the symptoms associated with seasonal depression, including having low levels of serotonin, are directly correlated with the amount of sunshine we’re getting. During the summer months, you’re more likely to find yourself outside soaking up the sunshine and keeping your vitamin D levels high.
As the year wears on, we have to become a lot more intentional about spending enough time in the sunshine.
One excellent way to make sure you’re soaking up enough rays is to schedule in a walk every weekend this fall. By developing this one little habit, you’re killing two big seasonal depression birds with one stone: you’re exercising and you’re getting sun on your skin. Both of these will help balance your happy hormones (serotonin and dopamine) and boost your mental health.
4. Don’t drink too much alcohol
At the end of a long week, it can be tempting to crack open a bottle of wine or hit a bar with a friend to blow off some steam. Unfortunately, the temporary relief we may get from a few drinks quickly wears off the next morning and is replaced with even worse emotional regulation and lower levels of dopamine and serotonin (the happy hormones).
If you’re prone to SAD, you are much better off spending your weekends this fall and winter without the fickle friend of alcohol. The more you can regulate your hormones, brain chemistry, and inflammation during this time, the better.
For a detailed look at how giving up alcohol affected my mental health in ways I never even imagined, check out this article: 10 Unexpected Benefits of Cutting Out Alcohol That Surprised Me
5. Call a friend
Ask any expert on mental health – connecting with other people is a non-negotiable for your mental wellbeing. We are, by nature, social creatures. When seasonal depression starts to creep in, it can be hard to remember that leaving your home to hang with other humans might be fun—or at the very least, necessary.
But trust me, doing this one little thing every weekend this fall will make a huge difference in warding off seasonal depression.
If going out with friends sounds like too much, just start with a phone call. Be social to the best of your ability and don’t isolate yourself. Your mental health is sure to plummet faster if you’re lonely.
Bonus tip about being social: Be selective about who you hang out with on the weekends. While being social is a good thing for your mental health, spending time with energy vampires who make you feel even more drained is not a good idea.
6. Practice a new skill
Learning and practicing a new skill is proven to be good for our mental health. It keeps your hands and your mind busy and gives you a sense of fulfillment at the end of the day.
Think of a skill that you can learn or practice every weekend this fall to help stave off seasonal depression.
It doesn’t have to be something terribly hard or intense. You could pick up an instrument, a craft, a new language, or a technical skill like coding. Finding a sense of purpose and fulfillment is hugely important for maintaining good mental health. Find a skill that gets you into the flow state and gives you a sense of accomplishment.
Read More: What It Means To Be Fulfilled And How To Find Fulfillment In 2024
7. Meditate (practice mindfulness)
Being aware of the present moment is a simple practice we can adopt that is sure to improve our mental health. Admittedly, this habit takes a little bit of practice to master but it’s totally worth the price of entry.
Take a few minutes (or longer) every weekend this fall to disconnect from your chaotic, stressful life and focus on the here and now. Try a guided meditation or even just to notice your breath as it flows in and out of your body. Practicing mindfulness is a proven way to improve your mental health and wellbeing and this fall, it can help you avoid seasonal depression, too.
Read More: Meditation 101 For Beginners (+3 Easy Techniques To Try!)
8. Journal
Journaling can be a great way to get grounded and remind yourself how safe and powerful you are—things you might forget as seasonal depression tries to get its claws into you. This is another great way to practice mindfulness and present moment awareness to interrupt the chaos of everyday life.
If writing in a journal sounds hard or scary, try using a journal with prompts! There are lots of amazing journals that can help you reflect on yourself, your life, your future, and your well-being. Here’s one I’ve really enjoyed using: Daily Journal
I highly recommend including a gratitude practice in your journaling routine since practicing gratitude is proven to have a positive impact on mental health.
Read More: How to Use Gratitude to Make You Happier and Healthier (in 15 seconds or less)
9. Plan out your meals
Taking care of your brain health through nutrition is one of the best ways to take control of your mental health. Our brains are very sensitive to the foods we eat and choosing the right food can make a big difference in the severity of seasonal depression symptoms.
A great habit to start during your weekends this fall is to plan out your week’s meals ahead of time. Go to the grocery store for the ingredients you need and even prepare your meals ahead of time if you can.
Try eating mostly whole foods like vegetables, grains, fruits, and hormone-free meats. By planning ahead, you know throughout the week that you’re fueling your body and mind with good clean energy rather than reaching for sugary, greasy, inflammatory foods that are likely to make your SAD symptoms worse.
Read More: How To Manage Anxiety Using Food
10. Get Organized
Seasonal depression can make it hard to get up and be a go-getter during the week. You can help your weeks go a lot more smoothly by creating a schedule and sticking to it! Try planning out the coming week every weekend this fall.
When will you go to class/work, when will you get in a workout or a walk, when will you make time for friends, practice self-care, etc.? You could even go as far as to plan out your outfits and workouts if you find the structure to be helpful.
11. Set realistic goals for the week
Setting and achieving goals, big or small, is an important part of maintaining good mental health. If you’re prone to SAD, it’s important to plan ahead to make sure you have things you’re working towards this fall and winter that feel like a good reason to get out of bed in the morning.
Every weekend this fall, try setting a few small goals to accomplish throughout the coming week. These can be as simple as getting in a workout, looking at your budget, cleaning your kitchen etc.
In addition to these smaller short-term goals, you may consider setting larger-scale goals as well. Again, a sense of purpose and fulfillment is important for our mental health and it’s easier to stave off seasonal depression symptoms when we’re focused on accomplishing things that are important to us.
Read More: How To Set And Accomplish Big, Powerful Goals
Bottom Line
Avoiding seasonal depression is no easy feat. However, with a little practice and a lot of self-love, I believe you’re up to the task! Be patient with yourself as you implement these new weekend habits this fall and watch as your mental health improves. I hope these tips were helpful! If you found this helpful, feel free to share it with a friend.
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Mary Christina
Hey, I'm Mary! My background is in Psychology and I'm a certified Health Coach and Meditation Teacher. I'm also a mental health advocate and believer in personal development as medicine. I write because I'm hopeful that my experiences and learnings as a human are helpful to you--wherever you are.