Sonia M. Rompoti, MSc, bsc

As the warm embrace of summer gradually gives way to the crisp chill of autumn, many of us experience a noticeable shift—not just in our surroundings, but also in our inner worlds. The transition from summer to autumn is more than just a change in weather; it’s a profound shift that can influence our mood, energy levels, and overall mental health. Understanding this seasonal change and how it affects us can help us navigate the autumn months with greater ease and intention.

The Onset of Seasonal Affective Disorder (SAD)

One of the most well-known psychological effects of the seasonal shift is Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs at a specific time of year, usually in the fall or winter, when daylight hours shorten. As the days become shorter, our exposure to natural sunlight decreases, which can disrupt our circadian rhythms and lead to a drop in serotonin levels—a neurotransmitter that plays a key role in regulating mood.

Symptoms of SAD include:

• Persistent low mood
• Loss of interest in activities once enjoyed
• Fatigue and low energy
• Sleep disturbances (often oversleeping)
• Changes in appetite, especially craving carbohydrates
• Difficulty concentrating

If you or someone you know is experiencing these symptoms, it’s important to seek professional help. Treatment for SAD often includes light therapy, which involves exposure to bright light that mimics natural sunlight, as well as psychotherapy and medication in some cases.

Mindfulness and Seasonal Awareness

While the decrease in daylight can be challenging, autumn also offers unique opportunities for mindfulness and reflection. The changing leaves, the crisp air, and the slower pace of nature invite us to pause and be present in the moment.

Mindfulness practices you can incorporate this season:

• Nature Walks: Take regular walks in nature, paying close attention to the sights, sounds, and smells of autumn. Notice the colors of the leaves, the crunch of leaves underfoot, and the cool breeze on your skin. This can help ground you and bring a sense of peace and connection with the season.
• Journaling: Use a journal to reflect on how you’re feeling during this seasonal shift. What emotions are coming up for you? What changes are you noticing in your energy levels or mood? Writing down your thoughts can provide clarity and help you process the transition.
• Seasonal Rituals: Create personal rituals that align with the autumn season. This could be as simple as lighting a candle in the evening, enjoying a warm cup of tea, or spending time in quiet reflection as the sun sets.

Shifting Energy Levels and Productivity

Autumn can also bring changes in our energy levels and productivity. The shorter days and cooler temperatures may lead to a natural inclination to slow down, which can feel at odds with the often hectic pace of modern life. It’s important to recognize that this seasonal shift is natural and to give yourself permission to adjust your expectations accordingly.

Strategies to maintain productivity and energy:

• Set Realistic Goals: As your energy levels change, consider setting smaller, more manageable goals. Break tasks into smaller steps and focus on what you can realistically accomplish.
• Adjust Your Routine: As the days grow shorter, consider adjusting your daily routine to match your natural energy levels. For example, you might start your day earlier to take advantage of the morning light or schedule more demanding tasks for times when you feel most alert.
• Incorporate Rest: Allow yourself time to rest and recharge. Autumn is a time when nature slows down, and it’s important to honor this rhythm in your own life. Make time for rest and relaxation, and don’t feel guilty about it.

The Psychological Benefit of Routine

Establishing a routine during the autumn months can provide a sense of stability and predictability, which can be comforting as the world around us changes. Routines can help anchor us, providing a framework for our days that supports mental well-being.

Tips for creating a supportive routine:

• Morning Rituals: Start your day with a consistent morning routine that sets a positive tone. This could include activities like stretching, meditating, or enjoying a healthy breakfast.
• Evening Wind-Down: Create an evening routine that helps you wind down and prepare for restful sleep. This could involve activities like reading, taking a warm bath, or practicing relaxation exercises.
• Regular Sleep Schedule: Try to go to bed and wake up at the same time each day, even on weekends. This can help regulate your body’s internal clock and improve sleep quality, which is crucial for mental health.

Embracing Change and Personal Growth

While the transition from summer to autumn can be challenging, it’s also an opportunity for personal growth. Change, though often uncomfortable, is an inevitable part of life. Embracing this change rather than resisting it can lead to a deeper sense of resilience and adaptability.

Ways to embrace the seasonal change:

• Reflect on the Year So Far: Autumn is often seen as a time of harvest, not just in the agricultural sense but also in terms of personal growth. Take time to reflect on what you’ve accomplished this year and what you’ve learned. What are you grateful for? What have you harvested in your own life?
• Set New Intentions: As the year begins to wind down, consider setting new intentions or goals for the remainder of the year. What do you want to focus on in the coming months? What areas of your life need attention?
• Practice Gratitude: Autumn is a season that invites us to practice gratitude for the abundance in our lives. Make a habit of expressing gratitude daily, whether through journaling, meditation, or simply taking a moment to appreciate the small things.

Practical Self-Care Tips for Autumn

Finally, it’s important to prioritize self-care during this seasonal transition. Autumn offers many opportunities for self-care that align with the season’s unique characteristics.

Autumn-inspired self-care ideas:

• Spend Time Outdoors: Even as the weather cools, spending time outdoors can be incredibly beneficial. Bundle up and enjoy the crisp air, whether through hiking, apple picking, or simply sitting in a park.
• Engage in Creative Activities: Autumn is a wonderful time for creative pursuits. Try your hand at seasonal crafts, painting, or even cooking with autumn’s bounty of fruits and vegetables.
• Prioritize Sleep: As the days grow shorter, our bodies naturally crave more rest. Make sleep a priority by creating a cozy sleep environment and establishing a relaxing bedtime routine.
• Nourish Your Body: Enjoy the comforting foods of the season, such as soups, stews, and roasted vegetables. Eating seasonally can help you feel more connected to the natural rhythms of the earth.

Final Thoughts on the Matter

As you navigate the transition from summer to autumn, remember to be kind to yourself. This seasonal shift can bring both challenges and opportunities for growth. By understanding how the change affects your mental health and taking proactive steps to care for yourself, you can embrace this season with intention and grace.

I encourage you to take a moment today to reflect on how the change of seasons is affecting you. What steps can you take to support your mental health during this time?

Share your thoughts and experiences in the comments below—let’s start a conversation about how we can all navigate this seasonal shift together.

Remember: Autumn is not just a time of letting go, but also of preparing for what’s next. Embrace the change, and let it be a season of growth and renewal for you.