Why Fall Feels Heavy: Seasonal Shifts and Mental Health
As the air cools and the days get shorter, a lot of people expect to feel cozy and excited about pumpkin spice, football games, or pulling sweaters out of storage. But for many, fall doesn’t bring comfort; it brings a heaviness that’s hard to name. If you’ve ever noticed your mood dipping around this time of year, you’re not alone.
The Hidden Weight of Seasonal Change
Think about it: summer tends to be loud, bright, and full of activity. Kids are home, evenings feel longer, and there’s more sunlight in a single day than we get all year. Then fall hits, suddenly, mornings are darker, routines shift with back-to-school schedules, and the pace of life feels different. Even if you like fall, that sudden change can feel like whiplash for your body and mind.
I hear this often in sessions: “I don’t know what’s wrong with me. Everyone else seems excited about fall, but I just feel drained.” That’s because change, any change, puts stress on the nervous system. If you’re already carrying anxiety, trauma, or big life stressors, this season can intensify what’s already there.
The Science Behind the Slump
This isn’t just in your head. Research shows that shorter daylight hours affect the brain’s production of serotonin and melatonin—two chemicals tied to mood, sleep, and energy. That’s why some people experience Seasonal Affective Disorder (SAD), a type of depression linked to seasonal shifts. A 2023 study in the Journal of Affective Disorders found that symptoms of depression often begin to rise as early as September, not just in the deep winter months.
Real-Life Example
One mom I worked with told me every fall felt like “hitting a wall.” The mornings were rushed, her child’s anxiety spiked with the new school year, and she found herself staying up too late because she dreaded the darkness of the mornings. Once she realized her body and mind were reacting to the seasonal shift, not because she was “failing”, it lifted some of the shame she was carrying.
What You Can Do When Fall Feels Heavy
Here are a few small but powerful steps you can try:
Chase the Light
Get outside during daylight hours, even if it’s just a 10-minute walk. Natural light helps regulate your body’s internal clock and supports mood.Ground Your Routine
Fall is full of change, new schedules, shorter days, and upcoming holidays. Build in one daily routine that feels steady: morning coffee in the same spot, an evening journal check-in, or a set bedtime.Name What’s Happening
Instead of blaming yourself for feeling off, try saying, “My body and mind are adjusting to the season.” That shift in language can reduce guilt and give you space to show yourself compassion.Reach Out Before You Crash
Don’t wait until the weight feels unbearable. Talking to a friend, joining a support group, or starting therapy can give you the tools to ride out the seasonal dip before it gets deeper.
Want something you can keep on hand? I created a one-page guide you can download with these tips, journal prompts, and reminders to help you through this season. Grab it here: Coping With Fall Transitions
My Take
As someone who works with anxiety, trauma, and life transitions, I see every day how change can stir up old wounds or make stress feel heavier than usual. Fall isn’t just a season; it’s a reminder that we’re all moving through cycles of change. And while we can’t control the shorter days or longer nights, we can choose how we support ourselves through them.
If you notice the heaviness creeping in this fall, know that you don’t have to carry it alone. This season doesn’t define you, and with the right tools and support, it doesn’t have to take you under.