How to Manage Seasonal Mood Shifts as Fall Begins: A Holistic Approach

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As the leaves start to change and the air gets crisp, it’s not just the weather that shifts—our moods often do too. Many of us notice feelings of low energy, mood swings, or even seasonal affective disorder (SAD) as the days get shorter and colder. But don’t worry, you’re not alone, and there are ways to manage these seasonal mood challenges. Today, I’m diving into how I help clients manage seasonal mood disorders through a holistic, integrative approach using behavioral health, movement-based interventions, and nutritional psychiatry.

Let’s start with the foundation of everything: behavioral health. The way you think makes a big difference in how you physically feel. As the fall months roll in, mood disorders like depression, anxiety, and even SAD can creep up on us. A huge part of managing these seasonal mood shifts is understanding what triggers them and using evidence-based techniques like cognitive-behavioral therapy (CBT), mindfulness practices, and somatic psychology to create balance and emotional stability.

1. Develop a Routine for Stability

One of the most effective ways to manage seasonal mood swings is by setting a consistent daily routine. This helps ground you when everything feels unpredictable. Try incorporating practices like mindfulness, journaling, or even grounding exercises. I often work to help you create routines tailored to your needs, ensuring you’re set up for success. Each of us is different and our lifestyles need us to match where we are and what we have capacity to do. It is not a one size fits all, or even a 1 thing fits everyday, and this is key to understanding if you want to be successful. 

2. Engage in Psychotherapy

My team and I work with clients in both one-on-one and group therapy sessions that focus on understanding and managing your emotional responses to seasonal mood changes. Therapy can help you develop personalized coping strategies to navigate the emotional roller coaster that fall sometimes brings.

3. Practice Mindfulness and Stress Reduction

Fall often adds stress to our lives—think busy schedules, upcoming holidays, and the pressure to get everything done before the year ends. Using mindfulness-based techniques like meditation and breathwork can help manage stress and keep anxiety in check. We integrate these into your treatment plan so you stay grounded and calm through the seasonal shift.

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Next up: movement. The colder months tend to slow us down, both physically and emotionally. But movement is a powerful tool to regulate your mood and boost emotional resilience. We’ve seen firsthand how incorporating physical activity into our clients’ routines significantly helps reduce symptoms of depression and anxiety.

Want to get moving this fall? Here are three ways to incorporate movement into your life:

1. Incorporate Daily Movement

No need to hit the gym for an intense workout (unless you want to). Simple activities like yoga, stretching, or even a walk in the crisp autumn air can do wonders for your mood. We work with clients to find the type of movement that fits their lifestyle and mental health goals. The key is consistency. Whether it’s a morning stretch or a brisk walk after lunch, just move!

2. Join Movement-Based Classes

At Studio B, the integrative psychology clinic I created to blend these 3 pillars of mental health, we offer group classes like yoga and somatic movement that not only improve your physical health but also foster a sense of community—a key factor when you’re battling feelings of isolation that can accompany mood disorders. Plus, moving with others can be fun!

3. Use Movement as Therapy

For those dealing with more intense seasonal mood fluctuations, incorporating movement into therapy can provide a way to release tension and stored emotions. Somatic exercises allow your body to process emotions that might be stuck and give you the emotional release you need—sometimes in ways that traditional talk therapy can’t fully address.

And now, let’s talk nutrition. What we eat has a direct effect on how we feel—especially in the colder months when it’s tempting to turn to comfort foods. But the problem with heavy, processed, or sugary foods is they often leave us feeling sluggish and can worsen depressive symptoms. When looking at our mental health is so important to take a nutritional psychiatry approach, using food to stabilize your mood and improve your energy levels.

Here are three key nutritional strategies to keep your mood in check this fall:

1. Prioritize Nutrient-Dense Foods

Foods rich in omega-3s, B-vitamins, and antioxidants are crucial for stabilizing your mood. At Studio B, we help you create personalized nutrition plans designed to support mental clarity, focus, and emotional balance—giving you the tools to feel grounded and energized as the season changes.

2. Limit Processed and Sugary Foods

It’s super tempting to reach for sugary treats or processed comfort foods when the weather cools down, but these can cause blood sugar spikes that lead to crashes, making you feel worse in the long run. Instead, we teach clients how to prepare balanced, nourishing meals in our Educational Cooking Classes with Chef Jake, our holistic chef specializing in individual meal plans and cooking techniques to heal, so you can still enjoy comforting food without the energy slumps.

3. Use Food as a Healing Tool

We believe in the mind-body connection, and that extends to what you eat. We work closely with you to understand how food affects your mood, ensuring that your mental health plan includes nutritional strategies alongside behavioral and movement interventions. Mindful eating can be a game-changer for managing mood swings.

As fall begins, it’s totally normal to feel a shift in your mood, energy, and well-being. But the good news? You don’t have to let these seasonal mood changes derail your mental health. By embracing Studio B’s holistic approach—focusing on Behavioral Health, Movement-Based Interventions, and Nutritional Psychiatry—you can navigate this seasonal transition with confidence. 

So, if you’re feeling the effects of the seasonal mood shifts or know someone who is, we’re here to help. Visit us at StudioB.Life to learn more about how we can support your mental health journey this fall. 

Thanks for reading and let’s make this fall your best season yet!

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