Real-Life Ways to Beat the Fall Funk: Integrative Mental Health Tips for Busy Moms (and Everyone Else)

Struggling with fall blues or Seasonal Affective Disorder (SAD)? Licensed clinical social worker Jessica Pinkham, LICSW, shares real-life, integrative mental health tips — from nutrition and movement to community connection — to help busy moms (and everyone else) boost their mood this fall.

When October rolls around, the air shifts. The mornings feel darker, the sun sets earlier, and sometimes our energy, mood, and motivation take a hit. If you’ve noticed feeling more tired, sad, or unmotivated in fall and winter, you’re not alone. That dip in mood has a name: Seasonal Affective Disorder (SAD). Even if it doesn’t meet the full diagnosis, seasonal mood changes are real. As a licensed clinical social worker trained in integrative mental health and nutrition — and as a mom juggling school drop-offs, a practice, and the occasional forgotten cup of coffee — I want to share doable, realistic tools to help you feel better this season. No perfection required.

What Is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that usually begins in the fall and worsens in winter. Reduced sunlight exposure can throw off your body’s natural rhythm, serotonin levels, and sleep — all of which affect mood.

Common symptoms include:

• Low energy or fatigue

• Increased carb or sugar cravings

• Trouble waking up (hello, snooze button!)

• Sadness, irritability, or mood shifts

• Withdrawing from friends or activities

The good news? There are simple, everyday things you can do to reduce the impact.

 Nutrition for Mood — Without Extra Stress

You don’t need a massive diet overhaul to support your mental health. Small tweaks can go a long way:

• Start your day with protein + fiber
  → Helps regulate blood sugar and energy.
  Example: Greek yogurt with berries, or scrambled eggs with frozen spinach.

• Get your Omega-3s
  → Linked to improved mood. Try salmon, tuna, or ask your provider about supplements.
  Busy-mom hack: Canned salmon + avocado mash on toast = brain food in 5 minutes.

• Add color to your plate
  → Vitamins like B6, folate, and magnesium support mood. Think sweet potatoes, bananas, beans, leafy greens.

• Hydration check
  → Even mild dehydration worsens fatigue. Start with a glass of water before your coffee.

Light & Movement: Two Natural Mood Boosters

• Morning light exposure (10–15 minutes)
  Reset your internal clock and boost serotonin. Step outside with your coffee, walk the dog, or wave the kids off to school.

• Move your body (make it fun, not formal)
  Short walks, kitchen dance parties, or a quick YouTube yoga video count.
  Mom trick: Sneak in squats while picking up toys — movement is movement.

Integrative Mental Health Tips That Fit Into Your Real Life

• Create a cozy wind-down routine
  Dim lights an hour before bed, sip herbal tea, and park your phone in another room.

• Try the 5-4-3-2-1 grounding exercise
  Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Great for calming stress.

• Stay connected
  Fight the “hibernate and isolate” urge. Schedule a coffee with a friend, join a local book club, or send a quick voice note.

 Progress, Not Perfection

I know from both professional and personal experience: you don’t need to do it all. Some days will be tough. That’s normal. Think of these ideas as tools — not another to-do list.

If your symptoms feel heavier than usual, please know help is available. Light therapy, therapy sessions, and sometimes medication can make a huge difference. You don’t need to push through alone.

Take Care of Yourself This Fall

This October, let’s make a small but meaningful commitment to ourselves. Check in with your body. Connect with your people. Try one or two new habits that help you feel grounded and supported.

You deserve to feel well, even when the days grow shorter.