Why Autumn Affects Your Mood, Energy, and Wellbeing

October is here – a month of crisp mornings, falling leaves, and noticeable shifts in daylight. For many of us, this seasonal transition brings more than just cooler weather. You may notice your energy dipping, motivation wavering, or mood feeling “off.” These changes aren’t just in your head – they’re deeply rooted in psychology and physiology processes.

How Seasonal Changes Affect Your Mind and Body

1. Circadian Rhythms Shift

Our bodies operate on an internal clock called the circadian rhythm, which is strongly influenced by light exposure. Shorter days and earlier nights in autumn can reduce sunlight, which lowers serotonin (the “feel-good” neurotransmitter) and increases melatonin (the sleep hormone). The result? You may feel more tired, less focused, or prone to low mood.

2. Stress and the Nervous System Respond

Change – even natural change – can trigger the stress response. When daylight decreases, our nervous system may interpret it as a signal to slow down, which can feel like fatigue or mental fog. Chronic stress or overcommitment can amplify this effect, leaving us feeling tense or “wound up” despite the season’s slower energy.

3. Psychological Adaptation

Psychologically, humans tend to respond to environmental cues with changes in behavior and mindset. Autumn is historically associated with endings, reflection, and preparation for winter. These cultural and subconscious cues can amplify feelings of introspection, restlessness, or even melancholy.

How to Support Mind-Body Balance This Season

Fortunately, there are evidence-backed ways to support your mood, energy, and wellbeing as the seasons change.

Prioritize Light Exposure

• Aim for 10-20 minutes of natural light first thing in the morning. Morning sunlight helps regulate circadian rhythms, improve alertness, and support serotonin production.
• If sunlight is limited, consider light therapy lamps as a scientifically supported alternative.

Move Your Body

• Physical activity increases endorphins, improves circulation, and helps regulate mood. Even gentle movement – like yoga, stretching, or mindful walks – can counteract the seasonal slowdown.

Tune Into Your Nervous System

• Practices like deep breathing, progressive muscle relaxation, or short somatic exercises signal safety to the nervous system. This helps reduce tension and supports both mental and physical wellbeing.

Align Your Routine With the Season

• Adjust sleep schedules to match earlier nights.
• Incorporate grounding rituals like evening journaling, herbal teas, or mindful pauses.
• Embrace restorative activities: autumn is a natural season for reflection, slowing down, and nurturing yourself.

Your October Wellbeing Challenge

This month, notice the ways your body and mind respond to seasonal shifts. Pick one simple strategy to support your rhythms – like taking a morning walk in the sunlight, practicing a 2-minute grounding exercise, or setting a consistent bedtime – and track how it impacts your energy and mood.

Seasonal change is natural, and your body and mind are designed to adapt. By aligning with these shifts rather than resisting them, you can maintain balance, support mental health, and feel more grounded as we move toward winter.

✨ Takeaway: Seasonal shifts affect both our physiology and psychology. Simple, intentional practices – light exposure, movement, somatic regulation, and restorative routines – help you stay in sync with the season and support your mind-body wellbeing.