As the air turns crisp and the days grow shorter, many of us feel the effects of seasonal changes on our mental health more than we expect. Fall brings plenty to enjoy—the beauty of changing leaves, cozy sweaters, and warm drinks—but it also shifts our routines, energy levels, and mood. Learning healthy ways of coping with seasonal changes can make this time of year feel more manageable and even restorative.
Why Seasonal Changes Affect Us
Shifts in daylight, temperature, and daily rhythms impact both body and mind. For some, shorter days bring fatigue or lower motivation. For others, the chaos of new school schedules or the approach of the holidays adds extra stress. These responses aren’t a sign of weakness; they’re natural reactions to the environment around us.
Signs You Might Be Feeling the Shift
Struggling to wake up on darker mornings
Changes in appetite or cravings (hello, comfort foods)
Feeling more tired or less motivated
Heightened stress as routines pick up pace
A dip in mood or energy
If these sound familiar, you’re not alone. Recognizing the impact of seasonal shifts is the first step toward finding balance.
Coping with Seasonal Changes: Fall Self-Care Tips
🍁 Get outside daily – Even a short walk in the daylight can lift your mood and support healthy sleep.
🍁 Create cozy routines – Light a candle, make tea, or read before bed. Small rituals can help you feel grounded.
🍁 Move your body – Gentle stretching, yoga, or a fall hike can reduce stress and boost energy.
🍁 Nourish yourself – Choose seasonal produce and warming foods that bring comfort and stability.
🍁 Check in with your emotions – Journaling or talking with a trusted friend can help process feelings.
🍁 Reach out for support – If seasonal changes bring persistent sadness or disrupt daily life, therapy can help.
Beyond Self-Care: When Seasonal Changes Feel Overwhelming
While self-care is powerful, it’s important to know when to seek additional support. Some people experience more than just a temporary dip in mood during fall and winter—they may face seasonal affective disorder (SAD), a type of depression linked to reduced daylight. Symptoms can include ongoing fatigue, withdrawal from social activities, or difficulty finding joy in everyday life. If you notice these patterns, you’re not alone, and professional help can make a big difference.
Therapy offers tools for coping with seasonal changes, from learning grounding techniques to building healthier routines around sleep, nutrition, and stress. Talking with a therapist can also provide accountability and support when motivation feels low.
A Gentle Reminder
Fall is a season of transition. Just as nature slows down and prepares for winter, it’s okay for us to adjust our own pace, too. Listening to what your body and mind need is an act of care—and one of the best ways of coping with seasonal changes.
At Joining with Empathy, we support individuals in navigating these seasonal shifts and mental health challenges with compassion.
If you’d like to explore how therapy can help you feel more grounded this fall, we’re here to walk with you. Get started today.
