Every Fall I Deal With SAD — Here’s How I Stay Mentally Steady

Do you notice significant changes in your mood, energy, or focus from fall to spring? 

Every fall, I deal with Seasonal Affective Disorder (SAD). When the days shorten and energy dips, I don’t ignore it — I prepare for it.

In this episode of Unarmored Talk, I share three simple, repeatable habits that help me stay mentally steady from fall through winter and into spring:

• Control your environment first thing in the morning
 • Don’t feed isolation — connection is fuel
 • Stay disciplined and use intentional breathing

If you’ve been diagnosed with SAD — or you’re noticing that seasonal shift — these practical steps can help you build structure and momentum.

Mental fitness isn’t about pretending you’re unaffected. It’s about responding with intention.

⏱️ CHAPTERS

0:00 The Fall Mood Shift
0:19 Naming Seasonal Affective Disorder
0:32 Pro Tips Overview
0:47 Control The Environment
1:10 Don’t Feed It With Isolation
1:25 Discipline And Intentional Breathing
1:53 Prepare For Fall And Engage Community
2:02 Closing And Encouragement

Transcript

The Fall Mood Shift

Mario P. Fields 0:05

Every fall for the past three years, something happens to me. My mood changes, my energy drops, and my motivation plummets. If I'm not careful, sometimes it takes control without me knowing it. So, what is happening? It is called seasonal effective disorder. And here's exactly what I do from fall to spring to respond to it and not react to it before I give you guys three quick pro tips. Welcome to Unarmored Talk Pro Tips. I'm your host, Mario P. Fields. And again, this is a wonderful platform that we remove our armor, have real conversations, and strengthen how we think and respond to life. Pro tip number one, I take control of the environment. Lights on immediately as soon as I wake up. Blinds are open, no dark rooms in the house. Even if it's raining outside, open the blinds. What I've realized is that light signals my brain to move, and it's been extremely helpful. Number two, don't feed it with isolation. All right. Isolation equals fuel. So move your body, call someone. I even listen to my wife when she's playing the piano. But do not isolate because that's what it wants you to do. And I say if that is sad. Number three, discipline and intentional breathing. Same way. I keep the same wake time, structured work environment, slow inhale when I breathe, deep exhales when I feel that you know that deep loss of motivation and energy. And what I've um discovered is it keeps my central nervous system active and it prevents me from going into the trap of isolation. So every fall I know it's coming and I prepare for it. And these tools carry me into spring. So if you have been diagnosed with seasonal affective disorder, please feel free to share in the YouTube comments. Um, and if you have if you are experiencing some of these symptoms and you're kind of trying to figure out what the heck is going on, hopefully this episode helps you. But until next time, stay unarmored, stay disciplined, and God bless you all.