Copyright © 2026 Boston Neighborhood News, Inc. This content may not be re-published or re-used without written permission.
The author, Carla B. Monteiro, enjoying a brisk walk. Courtesy photo
Autumn has arrived, bringing in the aromas of pumpkin spice and cinnamon, the freshness of crisp morning air, and the vibrant colors of changing foliage. Are you ready to embrace this beautiful season?
For many, fall is a favorite time of year, but for some, it can also bring challenges due to less sunlight and shorter days. As darkness sets in earlier, people often stay indoors more, drawn to the comfort of warmth. Personally, I love to curl up with a blanket and a bowl of my homemade chicken and vegetable soup on chilly evenings.
Despite the allure of staying indoors, I also prioritize getting outside every day. My morning routine includes an hour-long walk, which helps me soak up fresh air and sunlight while providing vitamin D and a good dose of exercise. I love how I feel when I finish. The release of endorphins, dopamine, and serotonin after my walk lifts my mood and sets the tone for the day. I have more energy, I feel happy, and I am ready to conquer the world (at least that’s what it feels like).
But autumn can be tough for some people. According to the American Psychiatric Association, approximately five percent of adults in the United States experience Seasonal Affective Disorder (SAD). While five percent might seem like a small fraction, it translates to about 10 million adults. SAD rates are elevated in northern regions like Massachusetts and four out of five affected are women.
Symptoms can include decreased energy, social withdrawal, depression, and anxiety, and these issues may continue into the winter months.
Understanding these challenges is essential as we navigate the beauty and complexities of the fall season. As the seasons change, it’s a great time to plan for your fall wellness. Here are some ideas to keep you active and socially connected:
- Walk outside: Aim to do so for at least 15 minutes a day. It’s as easy as walking around the block. These short walks can boost your mood and health. Take safety precautions and consider walking with a friend, as I do. If you’re unable to walk, try opening your windows or sitting on your porch or in your yard for fresh air.
- “Walking Phone Calls” (These should be pleasant and free of stress): Consider scheduling them. You and a friend can both take a stroll while catching up on the phone. For example, my friend moved away from Dorchester, and this is how we stay connected and active. Sometimes it’s unplanned, starting with a simple “You want to walk?” text.
- Friendly Challenges: During the pandemic, I used the Nike app to set up friendly challenges with family and friends. Together, we walked more than 60 miles virtually in one month. Consider initiating similar challenges with your loved ones.
- Gym Sessions: Consider hitting the gym, and inviting a friend? Working out together can make the experience more enjoyable. My friend and I love taking yoga and Pilates classes, followed by breakfast at Sweet Life Bakery in Dorchester.
- Social Gatherings: Schedule small in-person ones with family or friends. Whether it’s a one-on-one to catch up or a larger group, choose what feels best for you. My siblings, cousins, and I have FaceTime group chats and calls to catch up. Sometimes we even run errands while we chat. These interactions can lift your spirits and give you a sense of community.
- Dance It Out: Turn on your favorite songs and dance like nobody’s watching, and who cares if they are. It doesn’t matter if you don’t think you have the moves; just enjoy the rhythm. I embody my inner Beyoncé when I dance.
- Daily Stretching: Incorporate it into your routine, especially if you spend long hours sitting. This will help to improve flexibility and alleviate tension.
- Provider follow-up: If you continue experiencing depressive symptoms or if you are feeling fatigued, please contact your doctor. Check your iron, ferritin, and vitamin D levels, and discuss your symptoms with them so that they can complete the necessary evaluations. Work with your provider to discuss the best treatment plans for you.
By adding these activities to your fall routine, you can support mental health, physical health, and meaningful connections. These practices can help create a more balanced lifestyle. Although these are effective ways to manage mental and physical health, if your symptoms continue, please reach out to a licensed medical provider.
Carla B. Monteiro, a Dorchester resident, is a licensed independent clinical social worker, and a licensed alcohol and drug counselor. All views are her own.
Copyright © 2026 Boston Neighborhood News, Inc. This content may not be re-published or re-used without written permission.
