When Pumpkin Spice Lattes Aren't Enough: Surviving the Fall Season

What comes to mind when you think of fall? Maybe you're thinking about Pumpkin Spice Lattes and cozy sweaters. Maybe Halloween is a months-long affair for you and you're already decorating your living space. Or maybe you're sitting at your work-from-home set up wondering how you're going to get through the next several months. 

If you identify with the latter category, let's cover some basics and see what we can do to get you set up for a different fall experience.

Seasonal Affective Disorder (SAD) is a type of depression that corresponds with changes in seasons. It typically operates in a cyclical fashion and can begin in the fall and end in the spring, or vice versa (shoutout to the Summertime Blues Crew, you're not alone!). While approximately 3 million people are diagnosed with SAD in the United States each year, they're not the only people who can have a hard time during the fall.

COVID-19 has drastically changed how most folks would plan for the this time of year. From interruptions in travel, to loss of jobs, and loss of loved ones, this fall season is saturated with grief. 

With so much out of your control, what can you do this fall? Below are two mini-survival guides based on what you personally feel you have the energy for.

Fall Survival: Essentials Edition

• Make a list of 3-5 of fall activities to reference when you feel up for it.
• Get a library card to enjoy free access to e-books and audiobooks.
• Write out how you're feeling 2-3 times per week.
• Identify 1-3 support people in your life you can check in with.
• Subscribe to a podcast on a topic you'd like to learn more about (I'm partial to -Ologies by Alie Ward).
• Consider limiting your screen time an hour before you'd like to go to sleep.
• Check out the book: It's Ok That You're Not Ok by Megan Devine. 

Fall Survival: Explorer Edition

• Write a letter to your future self about how you got through the fall. Tuck the letter away and read it in July/August of 2021.
• Check out Insight Timer for free access to guided meditations. 
• Track your mood throughout the week. If there's a day where your energy tends to be particularly low, identify 1 activity that would make that day smoother for you. 
• If you live in Oregon, reach out to me for a free 15 minute telephone consultation
• Look for a therapist on Psychology Today, Therapy for Black Girls, Melanin and Mental Health, or Inclusive Therapists