As the vibrant hues of summer take their leave to make way for earthy autumn tones, something else also starts to fade: the sun. 

With shorter days and colder mornings, the once-welcoming season can leave us feeling sluggish and unprepared. I used to look forward to crisp autumn air—until I struggled to rise with the darkness and stay energized throughout the day. I realized that autumn required more than just embracing the changing leaves; it required tools to keep my body and mind in sync with the shift in light and weather.

Here are five essentials that have transformed how I navigate the autumn season—keeping the energy up and the seasonal blues at bay.

1. Light Therapy Lamp: Simulating Sunlight When It’s Scarce

I remember the first time I woke up to a pitch-black morning in early October. It felt like the world was still asleep, and my body certainly wasn’t ready to start the day. The struggle went on for weeks until I stumbled upon the idea of light therapy.

Light therapy lamps mimic the brightness of sunlight and have been scientifically proven to help combat Seasonal Affective Disorder (SAD). They offer a simple way to adjust to darker mornings and can make a noticeable difference in energy levels and mood. This is the one I have; it helps me wake up in the morning even when it’s still dark out. 

2. Vitamin D Supplements: Boosting Your Mood from Within

When the sun begins to set earlier, one of the first things we lose is the natural dose of vitamin D our bodies rely on. Vitamin D is essential for maintaining energy levels, a healthy immune system, and even mental well-being. Without sufficient sunlight, I often end up with low vitamin D and notice that I feel more fatigued and have mood swings. I started taking vitamin D supplements after seeing how tired and irritable I felt by mid-November. Within a few weeks, my energy began returning, and I felt more upbeat—despite the gray skies outside.

3. Layered Clothing: Warmth and Flexibility in Every Outfit

The unpredictability of autumn weather calls for smart layering. One moment, you’re shivering in the cold breeze; the next, you’re overheating in the afternoon sun. Learning to layer effectively keeps you comfortable and adds a sense of preparedness to your day.

4. Warm, Comforting Foods: Fueling Your Body and Soul

There’s nothing quite like warming up with a hot meal when the weather outside turns crisp. Seasonal, nutrient-rich foods like roasted root vegetables, soups, and stews can help fuel your body with the energy it needs to combat the cold. Eating nutrient-dense meals can help you maintain your energy throughout the day. Plus, many seasonal vegetables are packed with immune-boosting vitamins and minerals.

5. Daily Movement: Staying Active When It’s Hard to Get Outside

When the sun is hiding and the temperatures drop, the last thing you might want to do is leave your cozy home for a walk or workout. But staying physically active is one of the best ways to keep your energy up and your mood lifted. Daily movement can work wonders, whether an outdoor brisk walk to enjoy the fresh air or an indoor yoga session.

There were days last autumn when I’d come home from work and head straight for the couch, telling myself that it was too cold or dark to walk. But when I finally pushed myself to get outside, even if just for 15 minutes, I felt a renewed sense of energy. The crisp air cleared my mind, and the walk became a time to unwind and reflect.

Autumn can be a beautiful time of year if you’re prepared to embrace it. With a few simple changes—like investing in a light therapy lamp, adding vitamin D to your routine, layering your clothing, enjoying seasonal meals, and keeping active—you can not only survive the darker days but thrive in them. As the season shifts, so can your mindset. Instead of fighting the change, lean into it with these essentials that keep you energized and ready to enjoy the magic of autumn.