When we talk about seasonal depression, we probably think of the short, cold winter months. After all, most people who experience seasonal mood changes feel the most stress and anxiety during the depths of winter.

But seasonal affective disorder can occur at any time and in any season. Now, as we transition from summer to the new life of fall, many people will notice that they feel more anxious or blue than they did a month ago.

This time of year, when the days get shorter, you may have started to experience some symptoms of seasonal depression—even if it doesn’t rise to the level of a medical diagnosis.

Here’s why fall can cause so much anxiety or sadness

There are several reasons why seasonal changes affect our moods. For one, our schedules tend to increase in the fall, bringing with them new stressors and responsibilities that can impact our well-being.

The days are also getting shorter, and we are spending less time in the sun. Because the brain is very sensitive to light and dark cycles.

Scientists are still studying how daylight affects neurotransmitters in our brains and therefore how we feel, but there is growing evidence that seasonal changes can trigger chemical changes in the brain. For example, we know that lower levels of daylight are associated with lower levels of serotonin, a neurotransmitter associated with depression and mood regulation.

Finally, some people’s brains may start to prepare for the coming winter. If they’ve experienced seasonal depression or anxiety in the past few years, they may worry that the toughest time of the year is around the corner, Dessan explains.

Seasonal mood changes are a spectrum. Data shows that most people feel better in the summer than in the winter, but the severity of symptoms does vary. Some people may only experience milder symptoms, such as low energy, while others experience severe depression.

Much of this is affected by a variety of risk factors, such as your underlying health, family history, where you live, and your age and gender. However, the main takeaway is that most people feel worse in the winter and better in the summer.

How to cope with the seasonal stress

You don’t have to wait until symptoms are severe to start dealing with seasonal mood changes. Even mild symptoms, if left unchecked, can impair your ability to get through your day.

The first step is to check in with yourself and note any mood changes, such as a drop in energy levels or mindset. Establishing and sticking to a routine can also be helpful. Be sure to go to bed and wake up at the same time every day.

Because light has such a profound effect on our brains, it’s crucial to be exposed to some light every day. You can do this using natural light (penciling during outdoor time) or bright light therapy.

To get the full benefits, you need to sit in front of the light for about 30 minutes a day, preferably first thing in the morning. Although some people notice improvement within a week, it may take about a month of light therapy to start feeling better.

In addition to this, you need to stick to all the activities that are proven to make us feel good. Everything you do to improve your health – regular exercise, social interaction and a balanced diet – affects how we feel. If these strategies don’t help or your condition worsens, contact your doctor to discuss your symptoms and other forms of treatment, such as psychotherapy and medication.

Seasonal mood changes are normal, but that doesn’t mean you have to fight them. It is important to take a preventative and proactive approach to controlling the situation.