As the leaves begin to change from vibrant greens to warm golds and reds, many people notice a shift in how they feel. Some may feel an urge to reflect, reset, or reinvent themselves during this time of year. This trending idea, sometimes discussed on social media platforms like TikTok, is sometimes referred to as the “October Theory.”

Fall is often viewed as a great time for personal transformation and new beginnings. During the fall, nature itself is demonstrating the beauty of transformation around us. There can be something inspiring about witnessing the seasonal shifts, and that can make some people want to embrace newness as well.

What is October Theory?

October Theory is the idea that fall provides an opportunity for personal growth, reflection, and change. This concept has gained popularity on social media platforms like TikTok, where people have shared online that the season inspires them to set goals and make new beginnings. While this is not a scientific theory, it has become a popular way of describing the sense of renewal some people experience during the autumn months.

The theory suggests that several factors may contribute to this seasonal feeling. For example, the back-to-school rhythm that many of us remember from childhood can make September and October feel like a natural reset. For adults, this may translate into a desire to start fresh or take on new goals.

Another reason this theory resonates with some people is its timing. Beginning new habits or making changes in the fall months provides a few months before the new year. Some may find this helpful for building momentum without the all-or-nothing pressure of New Year’s resolutions.

Seasonal change and mental health

The changing seasons can affect our mental health and emotional well-being. Shorter daylight hours and cooler weather can influence our sleep cycles and daily routines. Some people may feel more reflective during autumn, while others may experience challenges such as lower energy or shifts in mood.

Research states that searches for mental health services increase by 20% in October, and during this time, there is a 10% rise in therapy appointments. If you notice your mood changes with the seasons, it may be helpful to talk with a mental health professional.

Coping with change

Even positive change can feel overwhelming. Life can throw curveballs, and learning to navigate them with resilience is a valuable skill. October Theory can serve as a gentle reminder that growth is a process. Here are some strategies that can help to cope with change:

  • Start small and build gradually: Rather than attempting a complete life overhaul, focus on one or two areas where you’d like to see growth. This might be something like establishing a morning routine, reconnecting with an old friend, or finally starting that creative hobby you’ve been putting off.
  • Embrace the process of letting go: Just as the trees let go of their leaves, you may consider which habits, relationships, or thought patterns feel draining or unhelpful.
  • Create rituals around change: Journaling, vision boards, or mindful walks can help process transitions.
  • Build a support system: Share your goals with your friends or family members who can offer encouragement and accountability. Consider joining a group or community aligned with your goals, whether that’s a book club, fitness class, or hobby group.

The role of self-reflection and goal-setting

Fall can encourage reflection on what matters most to you. This inclination towards seasonal self-reflection can create ground for meaningful goal-setting. When setting goals for yourself, consider these tips:

  • Take time to consider where you are right now, not where you think you should be. What areas of your life are thriving? What feels stagnant or challenging? This inventory can provide the foundation for setting goals that feel both inspiring and realistic.
  • Consider creating both outcome goals and process goals. Outcome goals focus on a specific achievement (like reading 10 books during the year), while process goals emphasize actions (like spending 30 minutes reading each day).
  • Set aside time weekly or monthly to check in with yourself. How are you feeling about your progress? What’s working? What might need adjustment? This dialogue with yourself can help keep you connected to your motivation, and it can allow for course correction along the way.
  • Remember that self-reflection isn’t about judgment; it’s about curiosity and compassion. Approach your goals with the same kindness you’d offer a good friend. Notice patterns, celebrate progress, and treat setbacks as information rather than failures.

Tips to prepare for fall

If you’re curious about October Theory, here are some simple, supportive ways to explore it and prepare for fall:

  • Create a cozy space for self-reflection: Designate a corner of your home as your thinking spot. This can be a space where you feel comfortable to journal, meditate, or simply sit with your thoughts and feelings. Having a physical space dedicated to introspection tells your brain that this work is important and deserving of your attention.
  • Establish seasonal rituals: This might involve brewing a seasonal tea each morning while setting your daily intentions, taking nature walks on the weekends, or spending Sunday evenings planning the upcoming week. These rituals create structure and meaning around your efforts to change.
  • Practice mindful transitions: Instead of rushing from one thing to the next, try to build in opportunities to pause to acknowledge what’s happening. This might be as simple as taking a few deep breaths or spending a few minutes with a gratitude journal at the end of the day.
  • Connect with nature: Spend time in nature observing the seasonal changes. Notice how trees let go gracefully, how animals prepare for winter, how the landscape transforms gradually.
  • Document your journey: Try journaling, photography, or another form of creative expression. Having a record of your thoughts, feelings, and progress creates accountability and allows you to see growth over time. Plus, looking back on progress can inspire confidence in your ability to create positive change.

Therapy for seasonal transitions

For some people, seasonal changes can bring shifts in mood, energy, or motivation. Talking with a licensed therapist can provide a safe space to process these transitions and develop coping strategies that feel supportive. Therapy can help with:

  • Exploring patterns: A therapist can help you notice how the changing seasons affect your thoughts, emotions, and routines.
  • Building coping skills: Therapy sessions can be a place to practice grounding techniques, problem-solving, or other tools that make transitions feel more manageable.
  • Setting realistic goals: Working with a mental health professional can support you in choosing goals that match your current capacity and values, rather than pushing for major change all at once.
  • Strengthening support systems: Therapy can be a safe place to discuss relationships and identify sources of encouragement during times of change.

Whether you’re navigating feelings of renewal in the fall or struggling with seasonal challenges, therapy can offer a supportive environment to reflect, adjust, and grow.

Takeaway

October Theory can be a lighthearted way to think about seasonal change and personal growth. While it is not a psychological theory, many people find it meaningful as a metaphor. Exploring seasonal rhythms may help you notice opportunities for reflection and renewal.

Whether you’re curious about therapy, actively seeking support, or simply looking to understand yourself better, remember that growth is a journey. If you want to explore your patterns, goals, or emotions more deeply, consider speaking to a mental health professional who can support your journey. Visit findmytherapist.com to explore therapists in your area and take the next step in your growth journey.