Embracing the Transition into Autumn: Self-Care in the Final Months of the Year

As a person-centred counsellor, I often notice that the change in seasons can stir up a wide range of emotions for many of us. One moment we’re basking in the late summer sun, and seemingly overnight, the crisp autumn air arrives. The evenings grow darker, the leaves turn gold, and suddenly, every shop window seems to be reminding us that Christmas is just around the corner. It’s as if, in the blink of an eye, the end of the year is closer than we thought.

For some, this transition feels magical—autumnal colours, cosy nights, and festive anticipation. But for others, it can be overwhelming or unsettling. The shorter days, the chill in the air, and the looming pressure of the festive season can amplify stress, anxiety, or a sense of heavy heartedness.

How Seasonal Changes Can Affect Us

The rapid shift from summer to autumn can impact our mood and mental well-being in various ways:

1. Shorter Days and Less Sunlight
   As daylight hours decrease, many people experience a dip in mood or energy levels. Seasonal Affective Disorder (SAD) is a recognised condition linked to reduced sunlight and can lead to feelings of fatigue, sadness, and irritability. Even those who don’t experience SAD may notice subtle changes in their motivation or mood.
2. End-of-Year Reflections
   With autumn marking the final stretch of the year, there’s often a sense of urgency or reflection. We might think about goals we haven’t achieved or personal milestones we expected to reach. This can lead to feelings of disappointment, self-criticism, or stress about what’s left to do before the year ends.
3. Christmas Preparations and Pressure
   The festive season, while joyful for some, can be a source of pressure for others. The commercialisation of Christmas—seen in shop displays earlier each year—can trigger anxiety around financial worries, social obligations, or strained family relationships. For some, it’s a reminder of loneliness or loss.

Taking Care of Yourself Through the Autumn Months

While these seasonal changes are natural, it’s important to acknowledge how they affect us emotionally and mentally. Here are some ways you can support yourself during this transitional time:

1. Acknowledge Your Feelings
   Give yourself permission to feel whatever arises as the seasons change. Whether it’s excitement, stress, sadness, or anything in between, these feelings are valid. By tuning in to how you’re feeling rather than brushing it aside, you create space for compassion towards yourself.
2. Create a Self-Care Routine
   As the days get shorter, it can be helpful to establish a comforting routine. This might involve spending more time outdoors during daylight hours, introducing warm and nourishing foods into your diet, or carving out time to relax with a good book or calming music. Even small rituals like lighting candles or brewing a favourite tea can help ground you in the present moment.
3. Stay Connected
   The colder months can sometimes make us retreat inward or isolate ourselves. It’s important to maintain connections with loved ones, whether through a simple phone call, a walk with a friend, or planning time together. If you’re feeling lonely, reaching out to others can help combat those feelings of isolation.
4. Set Realistic Expectations for Christmas
   If you find the Christmas season stressful, it’s okay to set boundaries and manage expectations. You don’t need to have everything “perfect.” Focus on what genuinely brings you joy and try not to get swept up in the pressures of commercialism or others’ expectations.
5. Reflect with Kindness
   As the year comes to a close, it’s natural to reflect on what’s passed. Instead of being harsh on yourself for things you haven’t achieved, try shifting your perspective to what you have accomplished, no matter how small. Celebrate your resilience and any personal growth you’ve experienced this year.

Reaching Out for Support

If the seasonal changes are feeling overwhelming, know that you don’t have to navigate this time alone. Counselling can offer a safe, non-judgmental space to explore your feelings, gain insight into your challenges, and develop strategies for coping. As a person-centred counsellor, my approach is to work collaboratively with you, honouring your unique experience and supporting you on your journey toward greater well-being.

Sometimes, just talking to someone can make all the difference in helping you feel more grounded and empowered to face the season ahead. If you’re finding this time of year particularly challenging, or if you simply feel the need for some extra support, I’m here to listen. Please feel free to reach out to me, and together we can work towards organising counselling sessions that suit your needs.

This autumn, take the time to nurture yourself. As the world slows down and prepares for winter, let this be a reminder to check in with your inner world too. You deserve that time for self-care and reflection, and you don’t have to do it alone.