Fall can feel like a fresh start, with kids getting back to school and cooler temperatures in the air. But the return to routines and shorter days can also change your mood and bring on the fall blues.
It’s common to feel different as summer ends. Your moods might swing more than usual, or you might just feel “off” without knowing why.
“Weather and emotions both shift and change sometimes, or maybe even often, in ways that we don’t like or anticipate. We can’t control the weather, and we can’t always control our emotions,” said Brendon Comer, a licensed clinical social worker with Banner Health.
“But just like we can prepare for potential changes in weather, we can also learn to better attend to and support the emotions and moods that inevitably change within us.”
A simple tool called mood tracking can help you notice patterns and take control of your “emotional weather.”
How do shifts in season impact mood?
Shorter days, less sunlight and cooler temps in the fall can all affect your brain and body. “The change in season can interrupt your sleep, energy and even hunger signals,” Comer said. “Changes in your ‘emotional weather’ may make it harder to be present and connected with what’s happening in life.”
You might:
- Feel more tired or sluggish than in summer
- Feel body sensations or changes in your breathing
- Feel emotions more or less intensely than usual
- Notice your stress levels rise with new schedules
- Feel more anxious, irritable or sad
- Struggle to get motivated
What is mood tracking?
Mood tracking is the habit of checking in with your feelings regularly and rating them or jotting them down. “It’s a self-care approach in which we bring curiosity to what’s happening internally,” Comer said.
Tracking your mood from day to day can help you spot patterns — and show you when something needs attention so you can communicate with others or your health care provider. “By better understanding your inner emotional system and factors that impact it, you may be more prepared for changes,” Comer said.
This small step can help you:
- Notice ups and downs before they become big problems.
- Link your mood with things like lack of sleep, eating habits, cloudy or rainy days, too much screen time, emotional triggers or stress.
- Plan ways to manage tough days. For example, you might notice that you always feel more anxious on Mondays, so you can take steps to lower that anxiety.
Talk to trusted people or a professional if you notice a pattern of low moods. “Think of your mood like weather. Some days are clear, others are cloudy. If you notice a lot of storms, it could be time for extra support,” Comer said.
What signs should you watch for?
It’s easy to write off emotional changes as just “a rough week” or “fall stress,” but here are some signs worth paying attention to:
- Less energy, even after you rest
- Not as much interest in things you usually enjoy
- Sleeping or eating more or less than usual
- Irritability or anxiety
- Sudden mood swings, anger or sadness
- Feeling numb or like you can’t feel anything at all
These feelings may be short-term — or they might be signs of something deeper, like seasonal affective disorder, burnout or a mental health condition. Mood tracking can help you figure out what’s going on.
How can you start mood tracking?
Tracking your mood doesn’t have to be complicated. You can:
- Download a free mood tracking app on your phone, such as Daylio, MindDoc or Bearable
- Use a paper journal or planner and draw faces or use stars, colors or a 1 to 5 scale for a fast check-in
- Use a mood chart
- Write a one-sentence journal entry
It can help to:
- Try to check in with yourself at the same time each day
- Ask yourself: “How do I feel now, and what might be causing it?”
- Keep notes on any big events or changes in routine, like a bad night’s sleep or a tough workday
- Track sleep, meals, exercise, time outside, screen time, transitions and social connections
- Note all of your emotions, not just the ones that feel negative
- Celebrate the clear-sky days and be gentle with yourself on stormy ones
Your notes don’t need to be detailed or perfect. Even five minutes a day can make you aware of your moods and what might influence them.
What should you do with mood tracking info?
Once you’ve tracked for a week or two, look back at your notes. Ask yourself:
- What seems to help me feel better?
- What tends to make things worse?
- Are there certain days, habits or routines tied to low moods?
From there, you can start adjusting your daily choices to better support your mental health. That might mean aiming for more sleep, stepping outside more often, making healthier food choices, taking steps to reduce stress or setting better boundaries with work or social media.
If tracking shows lots of “cloudy” or “stormy” days, talk with a friend, family member or behavioral health provider for help. Contact a provider if you have a low mood that lasts more than two weeks or interferes with your daily life.
Why is fall the perfect time to start mood tracking?
As the days get shorter and the holidays get closer, you might start to let your emotional health slide. But tracking your mood this time of year can help you:
- Prepare for seasonal mood shifts
- Stay grounded during back-to-school or routine changes
- Notice small changes before they become bigger issues
- Practice self-awareness and self-compassion
Want to learn more about moods and mental health?
If you’ve been feeling off or overwhelmed, you don’t have to figure it out on your own. Mood tracking is a helpful tool, but sometimes it’s just the first step. At Banner, our behavioral health experts can help you understand your emotional patterns and build a plan that supports your well-being.
Other useful articles
- 7 Tips to Boost Your Health for Fall and Winter
- Are You Self-Aware? Here’s How to Understand Yourself Better
- 8 Ways to Lean Into Comfort and Cope With Anxiety
Product information in this article is provided as a convenience and for informational purposes only; it does not constitute an endorsement or an approval by Banner Health of any of the products, services or opinions of the corporation or organization or individual.
