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Tiny Habits, Big Shifts: Fall Mental Health Starts Small

  • Writer: Justin Huang
    Justin Huang
  • Sep 25
  • 2 min read

With fall comes changes like shorter days, colder weather, and new routines in daily life (surrounding school, work, etc.). As these changes happen, you may notice subtle changes in how you feel. Maybe nothing is wrong but you just feel a little “off”.


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The Seasonal Shift

Shifts in mood and energy associated with the seasons are common as our biological and behavioral rhythms vary with the time of year. Consider going to your primary care physician if you’re overdue for an annual checkup. Seasonal factors like sunlight exposure affect the level of nutrients like Vitamin D and bloodwork will reveal deficiencies. Reduced exposure to sunlight can also disrupt circadian rhythms, which are linked to sleep, energy, and mood regulation. Shorter days, colder weather, and busier schedules also lead people to spend less time outdoors, giving way to decreases in physical activity and social interaction. 


Small is Sustainable: Simple Habits to Try This Fall

Big lifestyle overhauls during these transition periods can be difficult to manage, but small, simple habits are easier to keep up and make a meaningful difference in the long run. Give some of these a try:

  • Step Outside: Some outdoor time is better than none! Aim for at least 10-30 minutes of sunlight daily, especially in the morning. If that’s not possible, try to be near a window. Natural light can help regulate your mood and energy levels.

  • Move Around: Physical activity doesn’t have to be an intense workout. Short bursts of activity like stretching, jumping jacks, or even taking the stairs can give your nervous system a quick reset between long tasks.

  • Stay Connected: When it’s cold out, it can be tempting to stay cozy at home alone. However, social interactions are important for our mental health. Find time to stay in touch, whether it’s scheduling time to hang out in person or just shooting a quick text to check in.

  • Pause Before Saying Yes: On the other hand, the new season may bring extra responsibilities associated with school, the holidays, or year-end deadlines. Instead of automatically saying yes, practicing pausing to consider whether you have the bandwidth for extra commitments. Saying yes with intention, and no when you mean it, creates a more sustainable, purposeful way of living.

  • Follow a Nighttime Ritual: Quality sleep is essential for us to function during the day. A consistent routine before bedtime can signal to your body it’s time to rest. Try incorporating simple habits into your bedtime routine like dimming the lights, stopping screentime 30 minutes before bed, reading a few pages, or journaling about your day.


Your Fall Check-In

Choose one tiny habit this week that feels kind to your nervous system. Start small, your brain will thank you for it.


Written by:

Justin Huang

MHC-Intern

 
 
 

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