Introduction
October makes many of us smile at the thought of pumpkin spice season, the foliage colors, Halloween, and then Turkey. It’s like the kickoff to the festivities and many people are happy in preparation. However, for others, this is a time when depression sets in and some people start feeling anxious in anticipation. For that reason, I believe it is the perfect time to check in on your mental health. As the days get shorter and the calendar fills up with holiday plans, many people notice subtle shifts in their mood, energy, or motivation. Maybe you’ve felt more tired, disconnected, or overwhelmed lately. These changes aren’t “just in your head.” They can be early signs that your mind and body are responding to seasonal changes and upcoming emotional stressors. Being Grounded and Grateful is a way to prepare your Mind for the upcoming sealets review wats to help you pause, reflect, and reconnect with yourself before the busy holiday season begins, a mindful check-in to ease seasonal stress, prevent burnout, and nurture emotional balance through fall and winter.
Taking a few minutes now for a mental health check-in can help you prepare, protect your peace, and enter the holidays with a stronger sense of balance.
1. Notice the Seasonal Shifts in Your Mood
When the sunlight fades earlier, your body naturally produces more melatonin, which can make you feel sleepy or low in energy. Combine that with colder weather and less outdoor time, and it’s easy to see why mood dips are common this time of year.
We must also remember chemical changes do impact our mood during this time of year. As sunlight fades earlier, your vitamin D levels can quietly dip, sometimes by nearly half between October and March. Since this nutrient plays a key role in serotonin production and overall mood balance, that drop can make you feel sluggish, sad, or unmotivated. Simple steps like opening your blinds early, spending time outdoors, or taking a doctor-approved vitamin D supplement can help protect both your energy and emotional health through the darker months.
It is important to identify symptoms of depression early. This will help not only to identify it but also know when to ask for help. Here is a link for a depression screening. NIMH Depression Assessment Tools
Ask yourself:
- Am I sleeping more than usual but still feeling tired?
- Have I lost interest in things I normally enjoy?
- Do I feel more irritable, emotional, or disconnected?
If you’ve noticed a consistent dip in mood, energy, or motivation, it may help to take a quick, research-based self-screening. The PHQ-9 Depression Questionnaire is one of the most widely used tools by mental health professionals to assess symptoms of depression.
- This self-assessment isn’t a diagnosis but a helpful first step in understanding how your mood has shifted this season. If your score suggests concern, consider talking to a provider or counselor for personalized support.
2. Understand How Holidays Can Stir Old Emotions
The holidays can be joyful, but they can also awaken grief, loneliness, or complicated memories. For those who have lost loved ones, gone through major life changes, or are rebuilding after a difficult year, the season can bring emotional weight that’s easy to overlook.
Give yourself permission to acknowledge what you’re feeling before you’re surrounded by holiday expectations. Emotional awareness is not weakness — it’s preparation.
Before the holidays sweep you away, take a quiet moment to listen to what your mind and body have been trying to tell you. Here is a journal I live and recommend.
3. Create a Personal Mental Health “Pre-Check” Routine
Just as you’d check your car before a long trip, your mind needs a tune-up too. Try this quick check-in list before November begins:
- Sleep: Am I resting well, or do I feel drained?
- Stress: What’s been weighing on me lately?
- Support: Who are my safe people or coping outlets?
- Self-Care: Am I making time for what truly replenishes me?
Write your answers down. Seeing them on paper can clarify what needs attention.
4. Light Therapy, Movement, and Nutrition Matter
Science backs light therapy as a form of treatment. Regular movement, balanced nutrition, and light exposure can ease the symptoms of seasonal affective disorder (SAD). A few small shifts make a big difference:
- Move daily: Even a brisk 15-minute walk helps regulate mood chemicals like serotonin and dopamine. If you missed it, check out my post on how movement and exercise support mental health during the fall.
- Eat for energy. Include omega-3s, B-vitamins, and magnesium-rich foods. My recent blog, Fall Foods That Support Your Mood and Energy, breaks down the best seasonal ingredients to nourish your brain and balance your mood naturally.
- Soak up the light: Try opening blinds early, sitting near windows, or using a light therapy lamp for 20–30 minutes a day.
Here is a great link for a light therapy box.
5. Reach Out Before You Burn Out
If you sense your mental health dipping, don’t wait until Thanksgiving to reach out. Schedule that therapy session, talk with a friend, or plan activities that keep you grounded. Preventive care isn’t just physical, it’s emotional too.
And if you’re already in a difficult season, remember: asking for help is strength. You don’t have to face the holidays pretending to be okay.
Closing Reflection
As you prepare for the holiday season and everything it entails, such as the shopping, family gatherings, travel, and endless to-do lists, take this moment to pause. This year, your peace is worth protecting. Check in now, so the coming months feel lighter, calmer, and more intentional.
Your mental health deserves a place on the holiday checklist.
Take a moment to pause and reflect before the season gets busy.
I created this free worksheet to help you slow down and check in with yourself, emotionally, mentally, and spiritually, before the holidays begin. Download it, print it, or fill it out digitally to reconnect with what your mind and body need right now.
