As the days shorten and the first chill settles in, many people notice their energy begin to shift. The cozy, golden light of fall can also bring something less welcome — a gradual dip in motivation, mood, and focus.
For some, that change deepens into Seasonal Affective Disorder (SAD) — a form of depression linked to decreased sunlight and disrupted circadian rhythms.
“I often schedule check-ins in October to make a game plan before the dark and the stress hit,” says Dr. Alicia Hart. “We can’t control the weather or daylight hours, but we can absolutely support our minds and bodies to stay steady through the season.”
October is the ideal time to prepare — before fatigue, cravings, and low mood fully set in. Here are Dr. Hart’s favorite ways to strengthen your winter resilience.
1. Check Your Vitamin D Levels
Low vitamin D is common in the Pacific Northwest and strongly tied to mood and energy. Having your levels checked now ensures you can supplement safely and effectively before the darkest months arrive.
A simple lab test and daily routine adjustment can make a significant difference.
2. Let There Be Light
Sunlight triggers serotonin production — your natural mood-stabilizer. A few minutes of early-morning light helps reset your internal clock, while a high-quality light therapy lamp can fill in the gaps on overcast days.
As Dr. Hart puts it: “A little light at the right time of day can reset your whole rhythm.”
3. Move, Even When It’s Raining
Cold weather often sidelines outdoor routines, but movement is medicine for mood. Whether it’s a short indoor yoga flow, brisk walk between rain showers, or a new strength-training class, consistency matters more than intensity.
Think of exercise as a daily mood vitamin, not a chore.
4. Practice Healthy Boundaries
The holiday season can easily stretch emotional and physical reserves. “One of the most important forms of self-care is not over-committing,” says Dr. Hart. Protect your downtime, schedule recovery days, and remember that “no” is a full sentence.
5. Rethink Seasonal Habits
When the days darken, it’s tempting to lean on comfort foods, sugar, alcohol, or late nights. But those quick fixes often deepen the fatigue they’re meant to soothe. Choose warm, nutrient-dense meals, steady sleep patterns, and mindful ways to connect instead.
6. Build a Support Plan Before You Need It
SAD can affect mood, focus, and even immunity. The earlier you prepare, the easier it is to stay balanced through winter. A proactive visit allows Dr. Hart to assess your individual risk factors and design a care plan that fits your lifestyle.
“When you make a plan before the darkness hits,” Dr. Hart reminds her patients, “you give yourself the best chance to feel steady, clear, and strong all season long.”
Ready to start your season strong?
October appointments are a great time to check your vitamin D, explore light therapy options, and build a personalized fall-to-winter wellness plan.
Schedule your autumn check-in with Dr. Hart today — and step into the darker season feeling supported, not depleted.
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