There’s something about autumn that can stir up emotions. The crisp air, the golden light, the sound of the leaves crunching beneath our feet. It feels nostalgic, almost bittersweet. For many, fall is a favorite time of year. For others, it silently awakens feelings they can’t understand, let alone name. As a therapist, I often remind people that this shift in emotions is anything but random. 

Because when the seasons change, so do we.

Every October, I notice a pattern. Clients describe feeling “off,” “emotional,” or “just not exactly themselves.” I feel it, too, in the midst of some of my favorite activities and traditions. Autumn marks a time of transition, and transition can naturally bring opportunities for reflection, emotion, and growth — whether we like it or not.

The long, energetic days of the summer fade into shorter, darker ones. The fall months can include routines shifting, kids going back to school, work picking up speed, and the pace of life changing. These transitions naturally bring up emotions and reflections that may have been tucked away during the busyness of summer.

The mirror: Shorter days, longer shadows

For those navigating grief, change can be especially difficult. Fall tends to bring reminders of time passing, for example:

  • Another season without someone.
  • Another year of firsts or anniversaries.

Even if we’ve been doing “okay,” the shift in weather and light can amplify emotional sensitivity. You might find yourself feeling more tired, reflective, or even lonely without fully understanding why. These feelings can stem from seasonal triggers during this time of year.

The shift to cooler weather often means more time spent inside, quieter evenings, and an unavoidable return to our own thoughts. The longer shadows outside seem to cast longer shadows within us, giving our unspoken grief a much bigger space to occupy.

The science of the sunset

There’s also a biological reason behind these shifts. As daylight decreases, our brains produce less serotonin, the neurotransmitter that stabilizes mood. The brain also produces more melatonin, which can make us feel more sleepy or sluggish. Combine that with the emotional symbolism of endings and new beginnings, and it can be easy to see why many people experience the “seasonal blues.”

In psychology, we actually have a diagnostic term for those impacted by this type of depression that happens around the same time every year. It’s called Seasonal Affective Disorder (SAD), and those impacted usually experience SAD in the fall and winter when there’s less sunlight.

Tips to help navigate the seasonal transitions

So, what do we do when our mood takes a nosedive with the temperatures? We acknowledge the change and offer ourselves the same compassion we’d give a friend. Here are a few ways to support yourself as the season shifts and seasonal triggers appear:

  • Honor what’s surfacing: If certain memories or emotions are rising up, allow them to. Light a candle, journal, or take a walk outside and simply acknowledge what you’re feeling. Suppressing emotions doesn’t make them disappear; it only delays healing and prolongs these emotions from truly resolving.
  • Reconnect with your rhythms rather than resisting them: Autumn invites us to align with nature’s pace, which can be slower, quieter, and more intentional. Build in moments of rest and reflection. Go to bed a little earlier. Simplify where you can.
  • Seek the light: Maximize your exposure to natural light during the morning and midday, even if it’s just stepping outside for ten minutes. A light therapy lamp can also be a valuable tool.
  • Nourish your senses: Refuel with warmth. Focus on creating new, calming comforts. This may include a good book, a quiet conversation, warm drinks, cozy textures, or grounding scents. These aren’t luxuries; they’re sensory anchors that can help calm the nervous system. When your environment feels nurturing, your emotions more readily follow.
  • Reach out instead of retreating: Connect with intention. If you notice yourself withdrawing, check in with a friend or counselor. Connection reminds us that we’re not alone in what we’re feeling or experiencing.

Letting go and embracing change with compassion

Nature mirrors the emotional process beautifully. The trees let go of their leaves, trusting that what’s bare today will bloom again in time. We are no different. When we resist change, we interrupt our natural rhythm of renewal. The falling leaves remind us that letting go isn’t negative; it can be an act of releasing followed by faith.

If you’ve felt off lately, less motivated, more anxious, or a little heavier in your heart, it doesn’t mean something is wrong with you. It doesn’t mean you’re having a setback. It means you’re human. Change, even the most beautiful change, disrupts our inner world. My invitation for you is not to push through but to slow down and notice what your emotions are telling you. Listen to your body!

Takeaway

The truth is, autumn mirrors the human experience. It’s a season of beauty and release, light, and loss. The trees teach us something profound: letting go is not the end. Instead, it’s preparation for renewal. Maybe this season isn’t asking you to do more. Maybe it’s inviting you to feel more and to honor the quiet, natural rhythm of change within you.

Autumn is a season of profound letting go. The trees shed their leaves to conserve energy for the hard season ahead. Let this be your permission to conserve your own energy. Acknowledge your emotions, trust that they are valid, and remember that just as the leaves return, your lighter spirit will, too. Be gentle with the soul that changes with the season.

Remember that reaching out is a strength! That’s exactly why I created Griefhab, a community with unlimited access to me and others who understand.