I'm a therapist with seasonal depression. Here's how I get through fall and winter.

• As a therapist, I talk each year to many clients with seasonal depression.
• I also deal with SAD; though it's not fun, I have plenty of tips for coping with it.

For many people, fall is a joyous time spent carving pumpkins, watching spooky movies, and curling up in cozy sweaters. But for some of us, the falling temperatures and shortening days mark the beginning of the most difficult time of the year. For many, fall is the start of depression season.

As a clinical social worker, I talk to a lot of people this time of year who tell me that their moods have started to fall along with the leaves. I know all too well what they're talking about; I struggle with seasonal depression, too, also known as seasonal affective disorder.

Fortunately, I've figured out the steps I need to take to keep my mood from crashing. Here are some tools to help manage seasonal depression:

Make a plan

The one good thing about seasonal depression is that it's predictable. You know it's coming, so you can prepare yourself for this unwelcome visitor before it arrives. This is the time of year that I make space to reevaluate my self-care plan and get more intentional about practices that bring me joy, such as movement, nutrition, socializing, and housekeeping.

However, this is not the time for a life overhaul. If you're depressed, you're likely already battling a lack of energy and motivation. The last thing you want to do is overwhelm yourself with unrealistic goals.

Instead, I'm talking to my clients about goals such as keeping a consistent bedtime and seeing friends at least once a week. Set yourself up for success by aiming for consistency with small actions that support your mental health.

Embrace the season and slow down

Modern society — and capitalism — has disconnected us from the cycles of nature. On average, a day in the continental US in June has almost six hours more daylight than in December. But most of us have to follow the same work and sleep schedules no matter the season, managing all the same demands, often with added holiday stress. It's important to acknowledge to yourself that it's natural to want to slow down and rest in the fall and winter. Even if our jobs and other responsibilities prevent us from giving in to the urge to hibernate until spring, it's OK to allow yourself some downtime.

Be intentional about using this as a restorative and reflective time. Curl up with a hot drink and do some reading or journaling. Do some gentle yoga, bake some bread, and spend time staring at a fire and letting your mind wander. Let these colder months be a reprieve from the often hectic warmer seasons.

Get outside

Full disclosure: I hate being cold, so this one can be a struggle for me. But even when temperatures drop, going outside exposes you to sunlight, which increases serotonin — a neurotransmitter that plays an important role in regulating mood. Being outdoors is also an opportunity to move your body, which can release mood-boosting endorphins. If you don't typically enjoy intense exercise, don't worry — even a short walk can help.

Being outdoors is also a great way to engage in mindfulness, another powerful tool for coping with both depression and anxiety. To experiment with mindfulness, practice being fully present in the moment and see what you can notice with all your senses.

Fall, in particular, can be a sensory delight: the blazing trees, the contrast of a cool breeze and warm sunshine on your face, the smell of leaves and woodsmoke, the sound of birds calling to each other as they gather and prepare to fly south.

Experiment with going outside and just noticing. If your mind starts to wander — and it likely will — gently try to bring it back to the present moment. Notice how you feel afterward.

Honor seasonal grief

For many people, seasonal depression is compounded by feelings of grief that surround the holidays. If you've lost loved ones through death, divorce, or other life changes, this time of year can be a painful reminder of those losses.

Try incorporating the people you miss into your holidays. For instance, you could set up a small memorial area on a table at your celebration or bake your loved one's signature dessert. (For me, I do this by making my grandpa's Christmas stollen, a traditional German fruit bread.) Talk to other people who miss your loved one and share stories. If existing traditions feel too painful, experiment with creating some.

Just remember that grief is a normal, healthy, and necessary human experience, and you're better off making room for it at the holiday table than trying to ignore or suppress it.

Find things to look forward to

Winter can feel like a long, bleak string of days with no end in sight, especially after the holidays are over. Scheduling some fun activities can go a long way toward making this part of the year more tolerable.

Plan a day trip, check for local concerts or arts events, or invite your friends to a potluck. I love to keep an eye out for signs of spring, too. The days start getting longer again on the first day of winter, and you may see certain flowers starting to emerge as early as January. It can be encouraging to remember that winter isn't going to last forever.

Fall and winter may never be your favorite times of year, but with a little preparation, you can help keep them from wrecking your mental health.