Autumn is often described as a season of beauty — crisp mornings, cosy jumpers, and colourful leaves set against the backdrop of a blue sky. But for many, this time of year also brings a sense of heaviness or overwhelm. If you’ve noticed your mood shifting as the days get shorter, you’re not alone. The transition into autumn affects both our bodies and minds, sometimes in ways we don’t expect.
By understanding why autumn can feel overwhelming and learning small steps to support yourself, you can ease the transition and find more balance during the season.
Why Autumn Can Feel Overwhelming
Shorter Days & Less Light
As autumn progresses, daylight hours decrease, and our bodies may produce more melatonin (the hormone that makes us feel sleepy) and less serotonin (linked to mood regulation). This shift can leave us feeling lethargic, unmotivated, or low in mood.
End-of-Summer Transition
Summer often carries a sense of freedom — lighter evenings, outdoor activities, holidays, and a more relaxed pace. When autumn arrives, there’s a natural tightening of schedules: schools return, workplaces push for year-end goals, and the countdown to Christmas begins. This abrupt change of pace can feel like pressure to “get back on track,” which may add stress and contribute to feelings of overwhelm.
Triggers for Anxiety or Trauma
Autumn brings sensory changes — darker evenings, colder mornings, the smell of smoke in the air. While these are normal seasonal shifts, they can sometimes act as subtle reminders of past experiences. For those living with trauma, these cues may resurface old emotions unexpectedly. Similarly, the unpredictability of autumn weather and routines (like darker commutes or busier public spaces) can heighten anxiety, making daily life feel more demanding.
Social & Relationship Pressures
Autumn is often the unofficial start of the festive season. While some people look forward to gatherings and celebrations, others may feel anxious or burdened by them. This time of year can highlight strained relationships, stir feelings of loneliness, or bring financial worries. Even positive family events can feel overwhelming if unresolved tensions are present.
Practical Tips to Reduce Autumn Overwhelm
Seek Natural Light
Exposure to daylight can have a powerful impact on mood and energy. Even just 20 minutes outside — whether it’s a morning walk, eating lunch outdoors, or sitting by a window — helps regulate your body’s rhythm. If you’re sensitive to darker days, light therapy lamps can also be useful, mimicking natural sunlight to support your wellbeing.
Maintain a Routine
When life feels unsettled, a consistent routine provides stability. Aim for steady wake-up and bedtimes, balanced meals, and regular breaks throughout the day. Small rituals — like enjoying a quiet morning cup of tea or creating a calming evening wind-down routine — can bring comfort and structure in a season of change.
Stay Physically Active
Exercise is a natural mood-booster, but it can be harder to stay active when the weather cools. Movement doesn’t need to be intense: at-home yoga, stretching, dancing, or brisk walks in nature all make a difference. Regular movement supports better sleep, eases stress, and helps release built-up tension.
Use Grounding Techniques
When overwhelm strikes, grounding techniques can bring you back into the present moment. One simple method is the 5-4-3-2-1 technique: notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. This exercise is quick, calming, and can be practiced anywhere.
Nurture Connection
As the days get shorter, it’s tempting to withdraw, but connection is vital for emotional wellbeing. Reach out to friends, plan coffee dates, or schedule regular catch-ups. If you feel isolated, joining a group or community activity can help. Healthy connection provides warmth and reassurance during the darker months.
Consider Therapy as a Safe Space
Sometimes seasonal shifts stir up deeper struggles that are difficult to manage alone. If autumn feels particularly challenging, therapy offers a supportive space to explore your experiences. It can help you make sense of triggers, build coping strategies, and create lasting tools to manage both seasonal and underlying difficulties such as trauma, anxiety, or relationship stress.
Final Thoughts
Autumn doesn’t have to feel overwhelming. By taking small, intentional steps, you can ease the transition into shorter days and colder weather while protecting your emotional wellbeing. And if you find yourself struggling more than expected, reaching out for support can make a real difference.
If you’re based in Bicester or elsewhere in the UK and would like support, I offer both in-person and online therapy. Please feel free to get in touch to find out how we might work together.