“This time of year affects people’s mental health in different ways,” said Dr. Shama Faheem, chief medical officer at the Detroit Wayne Integrated Health Network (DWIHN). “When the days get shorter and sunlight exposure decreases, people’s routines shift and all of that can impact their mood.”

Here are some of Dr. Faheem’s tips on how to be proactive about your mental health this fall:


Be aware of Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that is related to seasonal changes and begins and ends at about the same time each year. In Michigan, it’s most prevalent during fall and winter.

Dr. Faheem explained that as sunlight starts to decrease, serotonin levels in our brains decrease, which can affect mood and sleep.

To combat symptoms of SAD, Dr. Faheem said early recognition and being mindful of this transitional period is key.


Maximize sunlight exposure

According to Dr. Faheem, natural sunlight is one of the biggest mood boosters. Even on cloudy days it can increase serotonin levels, help regulate the circadian rhythm, help with vitamin D production and encourage outdoor activity.

She explained that getting at least 30 minutes of sunlight a day, ideally in the morning, is the most beneficial, even if it means getting up a little earlier to account for the shorter days.

If that’s not enough sunlight, Dr. Faheem recommends a light therapy box that provides 10,000 lux of light within first hour of waking, mimicking outdoor light.


Keep a regular routine

With fall comes school starting back up and a change in routine for families.

“Some kids are used to being up until 3 a.m. and sleeping until noon in the summer and then it’s a whole different world in the fall,” Dr. Faheem said.

She explained the importance of planning ahead and prioritizing a stable sleep routine as sleep is directly correlated to mood.

In addition to sleep, physical activity and balanced nutrition are just as important in mood stabilization and emotional resilience.


Stay connected

As the weather gets colder, people tend to stay inside and inadvertently isolate themselves. Dr. Faheem explained that it’s important to be intentional about social interaction in the colder months because loneliness is a risk factor for depression and anxiety.

“Even if it’s virtual or a phone call, it’s important to put extra effort into social connectedness,” she said.


Practice mindfulness

Mindfulness activities like journaling or even a brief daily check-in with yourself or someone you trust are great tools to combat the fall and winter blues.

“Even just 10 minutes of mindfulness activities have been shown to reduce anxiety and improves focus and mood,” Dr. Faheem said.


Don’t hesitate to seek professional help

If the tools in your toolbox aren’t doing enough to combat symptoms of depression or anxiety, feeling sad or fatigued, experiencing changes in appetite or sleep or a loss of interest in activities, it’s time to seek professional help.

“Early intervention makes a big difference,” Dr. Faheem said. “The sooner you get help, the better your chances of recovery are.”

For more information, visit www.dwihn.org, call the 24/7 helpline at 1 (800) 241-4949 or the 24/7 crisis helpline at 1 (844) 462-7474 (1-844-IN CRISIS). Download the myDWIHN mobile app for free mental health screenings or to find a provider near you.