Trench coats, crunchy leaves, cozy evenings. Obviously, autumn is the best season—at least as far as I’m concerned. However, it does have one downside: It’s often when the symptoms of Seasonal Affective Disorder—also known as SAD—start to appear.

During fall, our exposure to natural light dwindles, thereby altering the production of neurotransmitters related to well-being, such as serotonin and melatonin. “The change of season produces an alteration of the circadian rhythm, which regulates rest, mood, and energy levels,” says Dr. Luis Herrera, medical director of Schwabe Farma Ibérica. “This can lead to sleep disorders, fatigue, and irritability, which are factors that increase vulnerability to anxiety.”

While it’s pretty common to experience a change in mood during the change in seasons—“1 in 20 people experience SAD. It’s more common in women, by double,” psychiatrist Dr. Byron Young says—practicing a handful of mini habits can provide balance and even boost our energy. Read on for the three small yet healthy habits I’ll be banking on this season.

1. Drink water first thing in the morning

This fall, I won’t be turning on my coffee pot as soon as I wake up. Instead, I will remember the words of psychologist Brenda de la Peña: “At the biochemical level coffee exacerbates the natural rise in cortisol that we all experience at the beginning of the day.” When coupled with the natural dehydration we experience after a night of rest, this cortisol spike can result in a real energy suck.

“It is interesting to incorporate water first thing in the morning when the drainage mechanisms are more active and thus enhance the elimination of liquids,” notes nutritionist Itziar Digón. To that end, I’ll be drinking a large glass of water with ice to keep my cortisol stable and my body hydrated. But don’t worry, I’ll still be drinking my coffee later.

2. Breathe some fresh air

In addition to the hygienic advantages of frequently airing out your home, keeping your interior spaces well ventilated reduces the accumulation of carbon dioxide produced during the night and the density of microorganisms accumulated inside the room. Personally, I have always found opening a window to be very revitalizing first thing when I get up—I even spend a couple of minutes leaning out of the window to breathe fresh air.

Sticking your head out the window has another benefit: It exposes you to sunlight. “One of the most effective current treatments for SAD is phototherapy which involves exposing yourself to bright light (2500 lux) for two hours upon waking and avoidance of bright lights after sunset,” notes clinical psychologist Anthony Townsend. “This treatment typically results in a lifted mood within three to four days and remission of symptoms within two weeks.”

3. Think good thoughts

Although any given day may seem boring and overwhelming, there is always something nice to look forward to in the next 24 hours: A snack with a friend, a class at the gym, having 15 minutes free for a quiet coffee or to read a magazine. Focusing on the positive is one of the most effective mini habits we can practice to stabilize our moods.