Tips for Managing Stress, Anxiety, and SAD

As the days grow shorter and we settle deeper into fall, it’s common for many of us to feel the impacts of colder weather and the holiday season’s demands. This time of year can be especially challenging for those managing stress or anxiety, as Seasonal Affective Disorder (SAD) becomes more prevalent and energy levels dip.

Nearly 60 million American adults report living with mental illness, and I was one of them. Nine years ago, I was diagnosed with clinical depression in the fall. Since then, I’ve come to understand how vital proactive mental health care can be during this season.

Fortunately, there are practical, effective ways to build mental resilience for fall and beyond. Here are some strategies to help you prioritize your mental wellness.

1. Reduce Anxiety and Boost Mood by Eating Less Ultra-Processed Foods

One of the first steps to better mental health is examining what’s on your plate. Studies show that our diets impact not just our bodies but also our brains due to the gut-brain axis. Ultra-processed foods—those high in refined flours, sugars, seed oils, and additives—can disrupt beneficial gut bacteria, leading to increased inflammation and mood imbalances.

By reducing ultra-processed foods and focusing on whole, nutrient-dense options, you’re not only nourishing your body but also positively impacting your mental health. Foods like fresh fruits, vegetables, whole grains, and lean proteins feed the gut, which in turn supports brain health and mood regulation.

For inspiration, check out the recipes section of my blog, where you’ll find meals designed to support both your mood and gut health.

2. Manage Seasonal Affective Disorder (SAD) as Days Get Shorter

As the days shorten and natural sunlight becomes scarce, it’s common to feel a dip in energy and mood. If you’re struggling with SAD, here are some proactive steps to lighten the impact:

• Seek Natural Light: Aim to spend at least 15–30 minutes outdoors in the mornings. Natural light helps regulate your circadian rhythm, boosting serotonin, which supports mood balance.
• Try Light Therapy: Adding a SAD lamp to your morning routine can mimic sunlight exposure, which has been shown to improve mood and energy levels.
• Stay Active: Physical activity is another powerful tool to fight SAD. A brisk walk outdoors or any other form of exercise, even for just 20 minutes, can release endorphins and elevate your mood.

With these practices, you can manage SAD symptoms and feel more energized as you move through the fall season.

3. Practice Stress Management Through Mindfulness and Movement

As the holiday season approaches, stress often increases. This makes it all the more important to incorporate practices that help you manage stress effectively. Mindfulness techniques like meditation, deep breathing, and yoga can help you ground yourself, bringing your focus back to the present moment and lowering cortisol levels (the body’s stress hormone).

Pairing mindfulness with gentle movement, such as Tai Chi or a walk in nature, enhances these benefits. Physical activity helps release tension, improves sleep quality, and boosts your mental clarity—all crucial for reducing stress and maintaining emotional balance.

4. Support Mental Wellness by Prioritizing Sleep

Sleep is essential for good mental health, and its importance grows as we transition into colder months. Poor sleep can worsen symptoms of anxiety, stress, and SAD, creating a cycle that’s hard to break. To improve your sleep:

• Set a Sleep Routine: Try to go to bed and wake up at the same time daily to support your body’s natural sleep-wake cycle.
• Reduce Screen Time: Limit exposure to screens an hour before bed to help your brain wind down.
• Optimize Your Sleep Environment: Keep your bedroom cool, dark, and free of distractions for better rest.

A good night’s sleep can be the foundation for improved mental wellness.

Taking Charge of Your Mental Health This Season

This fall, take small but intentional steps to support your mental health. Focus on whole foods, practice mindfulness, get outside, and prioritize rest—even if the days are short and the weather cools. By doing so, you’ll not only reduce anxiety but also lift your mood and boost your resilience. Remember, a few consistent actions can make a significant difference in how you feel, mentally and physically.