How to Beat the Fall Mental Health Slump

As the days grow shorter and the air turns colder, many people notice their energy and mood begin to dip. The vibrant spontaneity of summer fades into cooler months, sometimes bringing with it feelings of isolation, low motivation, or sadness. While fall has its own charms—cozy sweaters, colorful leaves, warm drinks—it can also be a tricky season for mental health. Dialectical Behavior Therapy (DBT) offers a helpful model for navigating this seasonal shift: ABC PLEASE. This acronym stands for Accumulate Positive Emotions, Build Mastery, and Cope Ahead. By intentionally applying these skills, you can set yourself up to thrive instead of just endure the months ahead.

Accumulating Positive Experiences

Summer often brings joy without much effort—weekends with friends happen spontaneously, sunlight floods your mornings, and outdoor activities are built into daily life. But as fall settles in, these naturally uplifting experiences become less frequent, and you may need to be more deliberate in creating them.

Accumulating positive experiences means adding moments of pleasure, connection, and joy into your days—on purpose. In fall, this might look like scheduling regular brunches or game nights with friends instead of waiting for spontaneous gatherings. If sunlight energizes you, plan a daily walk during your lunch break to soak in the midday rays. Replace the impromptu beach days of summer with seasonal alternatives, like apple picking, pumpkin carving, or exploring a new café.

The key is intention. Instead of assuming joy will just “happen,” identify what lifted your spirits in summer and make a plan to replicate that feeling in a fall-friendly way. By weaving these moments into your week, you can buffer yourself against the seasonal slowdown and give yourself something to look forward to.

Building Mastery

In summer, hobbies and activities often feel more effortless. The warm weather invites you outdoors, events are plentiful, and your social calendar may naturally stay full. But in the cooler months, long evenings and fewer activities can lead to boredom, which can quickly spiral into low mood. Building mastery is DBT’s reminder to engage in activities that help you feel competent, capable, and proud.

This is a perfect time to pick up or deepen a hobby—something engaging enough to capture your attention and rewarding enough to boost your sense of accomplishment. It could be creative, like painting, knitting, or photography; skill-based, like cooking new recipes or learning a language; or physical, like yoga or strength training. The activity itself matters less than the consistent sense of progress you feel as you improve.

Building mastery is about having something that grounds you and fills your time meaningfully. On days when motivation is low, having a hobby that you can turn to—one that brings both enjoyment and a sense of growth—can make a huge difference in keeping your mental health steady.

Coping Ahead

One of the most powerful DBT skills for seasonal challenges is coping ahead. Instead of waiting to be blindsided by the aspects of fall that weigh on you, anticipate them and prepare solutions in advance.

Start by identifying the specific parts of fall that tend to affect your mood. Do you feel restless from being indoors so much? Do you struggle when it’s dark by 5:00 p.m.? Does the colder weather make you skip workouts or stay in bed longer? Once you’ve named the challenges, brainstorm concrete ways to address them.

For example, if shorter days affect your energy, you might invest in a light therapy lamp to use in the mornings. If being indoors too much dampens your mood, you could schedule outdoor activities even when it’s chilly—bundling up for a short walk or trying a seasonal outdoor market. If you find your social life slows down, create a group chat to plan regular get-togethers.

By planning for these hurdles ahead of time, you take back a sense of control over your emotional well-being. Instead of reacting when the slump hits, you’re proactively supporting yourself through it.

Conclusion

Fall doesn’t have to be a season of fading energy and shrinking joy. By using DBT’s ABC PLEASE framework—Accumulating Positive Experiences, Building Mastery, and Coping Ahead—you can navigate the colder months with intention and resilience. The key is to replace the natural ease of summer with a deliberate approach to pleasure, skill-building, and preparation.

Seasonal changes will always bring shifts in mood and routine, but with these tools, you can create a fall that feels vibrant, connected, and fulfilling. Rather than simply waiting for spring, you can learn to find warmth and light within the season itself. If you feel that you need more support heading into the fall, reach out to a therapist.

Citations

1. Baker, C. (2023, September 18). The Importance of Hobbies. Works Counseling Center. Retrieved August 12, 2025, from https://workscounselingcenter.com/importance-of-hobbies/

2. dbt.tools. (n.d.). ABC PLEASE Skill. In Dialectical Behavior Therapy (DBT) Tools. Retrieved from https://dbt.tools/emotional_regulation/abc-please.php

3. Olson, S. (2022, November 18). The Well: Intentional Cultivation of Joy. Washington State Veterinary Medical Association. Retrieved [insert access date, e.g., August 12, 2025], from https://wsvma.org/the-well-intentional-cultivation-of-joy/