Is It Just a Mood Swing… or Something More? When to Seek Mental Health Help This Fall

Fall in Toronto can bring cozy sweaters, pumpkin spice, and changing leaves — but for many students and young adults, it can also bring a change in mood. You might start to feel tired, sad, or less motivated.

As a therapist, I get these questions a lot:
“When should I get mental health help?”
“Is it just a mood swing, or is it depression?”
“Is this just the season, or something more serious?”

These are really common questions — especially in the fall, when the days get shorter and it starts to feel a little harder to enjoy the outdoors.

The truth is, there’s a difference between meeting the clinical criteria for depression and just feeling depressed — but both matter. Feeling low or sad doesn’t have to meet a diagnosis to deserve care. If you’re struggling, your pain is still real, and you still deserve support.

Clinical Depression vs. Feeling Depressed: What’s the Difference?

Let’s break it down simply.

• Clinical depression is usually more intense and lasts longer. It can affect your sleep, appetite, energy, and ability to focus. It can make daily life feel really hard.

• Feeling depressed is something most people experience from time to time. You might feel sad, low, or unmotivated for a while — and then start to feel better again.

Even if your sadness passes after a few days or weeks, that doesn’t mean it wasn’t painful or hard to manage. Feeling depressed — even without a diagnosis — still matters.

Getting a diagnosis can be helpful for treatment or medication options, but it’s not what makes your experience “valid.” You don’t need a label to ask for help. If you feel like you’re struggling, that’s reason enough.

Is It SAD or Just a Low Mood?

In Canada, fall and winter can bring on Seasonal Affective Disorder (SAD) — a type of depression linked to shorter days and less sunlight. You might notice you’re more tired, crave carbs, or feel like hibernating.

If this sounds familiar, you’re not alone — and support is available. Light therapy, exercise, and talking to a counsellor can all help improve seasonal mood changes.

When to Reach Out for Support

You don’t have to wait for things to feel “bad enough” to ask for help. If you’re wondering whether to talk to someone, that might be a sign that it could really help. Here are some times when reaching out can make a big difference:

1. You feel distressed by your emotions

What feels “normal” for one person might feel really uncomfortable or scary for someone else. If your moods or emotions feel stronger than usual, or you don’t feel like yourself, it’s okay to talk about it.

Therapy can help you understand what’s happening — and help you feel more in control of your emotions.

2. One emotion seems to take over

We all feel different emotions — sad, anxious, angry, happy. But if one emotion seems to be taking up most of your space, that might mean things are out of balance.

For example, if you feel anxious or angry most of the time, or can’t shake a heavy sadness, it might help to explore why. Therapy can help you find flexibility again — the ability to shift your mood and cope with what’s happening around you.

3. You don’t understand what’s going on

Maybe you don’t know why you react the way you do, or why certain situations feel so hard. Or maybe there’s conflict in your relationships that keeps coming up.

Therapy can help you understand yourself and the people around you better — why you feel what you feel, and how to make sense of it.

4. You want to make changes, but keep getting stuck

You might know what you want — more peace, better relationships, a calmer mind — but something keeps getting in the way. Therapy helps you explore what’s blocking your progress and find practical ways to move forward.

5. There’s a lot of conflict in your life

Conflict is part of life, but when it feels constant or draining, it can affect your mental health. Therapy can help you learn new ways to handle conflict, set boundaries, and protect your emotional wellbeing.

6. Something major has happened

Life changes — like becoming a parent, moving, losing someone you love, or going through a breakup — can be overwhelming. Even if you think you’re coping well, these big transitions often stir up deep emotions.

Talking to someone can help you process what’s happening and find healthy ways to adjust. Sometimes I tell people: even if you feel like you’re okay, it doesn’t hurt to check in. And if after a few sessions you realize you’re doing fine — that’s great!

What Are the Risks and Benefits of Therapy?

Like most things, there are pros and cons. Therapy can take time, and it can cost money. It can also feel strange to open up to someone you don’t know.

But the benefits — feeling lighter, calmer, and more in control — often far outweigh those risks. Therapy gives you tools to understand yourself better and to handle life’s ups and downs in a healthy way.

The Bottom Line

If you’re asking yourself whether to get help, that’s usually a sign that it might be a good idea. You don’t need a diagnosis, or to hit a breaking point, to deserve support.

Whether it’s stress, sadness, or something bigger — if you’re struggling, you deserve care. Simple as that.