The Autumn Shift & How Our Mood Changes
How using Mindfulness and Gratitude can help us cope better during these times.
As the vibrant colours of autumn replace the warmth of summer, many people experience an emotional shift. The crisp air, shorter days, and slower pace of life create a season of reflection, transition, and sometimes, melancholy. But why does autumn affect mood so deeply, and how can mindfulness and gratitude help us navigate this change?
Understanding the Autumn Mood Shift
Autumn, often celebrated for its beauty, can also bring about feelings of sadness, lethargy, and even depression. This shift is natural and can be attributed to several factors:
Decreasing Daylight: As daylight hours shorten, our bodies produce more melatonin, the hormone that regulates sleep. This increase can lead to feelings of fatigue and lethargy. In parallel, serotonin levels can drop, potentially causing mood dips.
Cooling Temperatures: Cooler weather can bring physical discomfort, and for some, it may increase a sense of isolation as outdoor activities become less accessible. This can trigger feelings of loneliness or cabin fever.
The Shift in Routine: Autumn often represents a return to routine, whether it’s work or school. After the free-spirited nature of summer, the shift back to structure can feel restrictive, intensifying stress or anxiety.
Seasonal Affective Disorder (SAD): For some, autumn is more than a mild mood shift. The change in light exposure can lead to SAD, a type of depression that recurs seasonally, often during fall and winter.
Given these changes, it’s important to recognise that our mood is susceptible to the rhythms of the seasons, but we are not powerless. Mindfulness and gratitude offer powerful tools to cope with these shifts and maintain emotional balance.
How we can use mindfulness to cope better during this time.
Mindfulness is the practice of being fully present in the moment, observing thoughts and emotions without judgment. During autumn, it can be especially beneficial in grounding ourselves amid the natural changes happening around us.
Here’s how mindfulness can help:
Acceptance of Change: Autumn is a season of transformation. Trees shed their leaves, temperatures drop, and the earth prepares for winter in your part of the world. Mindfulness teaches us to observe these changes without resistance, reflecting on how they mirror the shifts in our own lives. Accepting change can ease the discomfort of the unknown and help us embrace the beauty of the season.
Practice Tip: Try a daily "mindful walk" through nature. Focus on the crunch of leaves under your feet, the coolness of the air, and the colours around you. Engage your senses fully in the experience.
Managing Seasonal Stress: As schedules become busier, mindfulness can help us avoid feeling overwhelmed. By paying attention to the present moment, we can manage our energy more effectively, avoiding the pitfalls of multitasking and stress.
Practice Tip: Set aside time each day for mindful breathing, even five minutes of deep breathing can calm the nervous system and reduce stress levels.
Tuning into Emotions: Autumn can evoke a range of emotions, from nostalgia to sadness. Instead of suppressing these feelings, mindfulness encourages us to sit with them, acknowledging their presence without letting them control us.
Practice Tip: When feeling low, practice a "body scan meditation." This helps you become aware of where emotions are stored in the body and allows you to release tension.
The Power of Gratitude in Autumn
Gratitude is a powerful antidote to mood fluctuations, especially in autumn when the tendency toward introspection can sometimes lead to a negative spiral. By focusing on what we are grateful for, we can shift our perspective, fostering resilience and contentment.
Gratitude for the Season’s Beauty: Autumn offers a rich tapestry of sensory experiences – the golden hues of falling leaves, the crispness of the air, the coziness of sweaters and warm drinks. Practicing gratitude for these small moments can help elevate our mood and anchor us in the present.
Practice Tip: Start a "seasonal gratitude journal." Each day, write down three things you’re grateful for that are specific to autumn. It could be something as simple as the taste of seasonal food or the warmth of your favourite blanket.
Gratitude for the Harvest: Autumn is traditionally a time of harvest, a celebration of abundance and sustenance. By reflecting on what we’ve "harvested" in our own lives, we can cultivate appreciation for the growth and achievements of the past year.
Practice Tip: Reflect on what you’ve accomplished since the beginning of the year. Celebrate these wins, no matter how small. Write them down, and take a moment to honor the work you’ve done.
Gratitude in Relationships: Autumn’s slower pace invites us to reconnect with others. Whether through shared meals, seasonal traditions, or simply spending time together, this season offers opportunities to deepen relationships. Expressing gratitude for these connections can improve our mood and foster a sense of belonging.
Practice Tip: Make a list of people who have supported or inspired you this year. Write them a note of appreciation, or simply express your gratitude for their presence in your life.
Combining Mindfulness and Gratitude
When mindfulness and gratitude are practiced together, they can transform the way we experience autumn. Mindfulness grounds us in the present, while gratitude allows us to appreciate the positive aspects of that moment. Here’s how you can integrate both into your autumn routine:
Mindful Gratitude Meditation: Set aside time each day to meditate on what you’re grateful for. Start with deep breaths, bringing yourself into the present moment. Then, reflect on something or someone you appreciate, holding that feeling of gratitude in your awareness. Allow it to grow, and notice how it shifts your mood.
Seasonal Gratitude Jar: Keep a jar where you write down things you’re grateful for each day. Over the course of autumn, you’ll build a physical reminder of the abundance in your life, which can be particularly uplifting on darker days.
Mindful Reflection on Change: At the end of each week, spend time reflecting on the changes you’ve observed in nature and within yourself. Practice gratitude for the lessons these changes offer, whether they’re challenges or moments of beauty.
Autumn, with all its beauty and transition, offers us a chance to slow down, reflect, and reconnect with ourselves. While the season can bring mood shifts, practicing mindfulness and gratitude can help us navigate the changes with grace and emotional resilience. By grounding ourselves in the present and appreciating the gifts of the season, we can find balance and joy, even as the days grow shorter.
In embracing the flow of autumn, we can create a space of calm and appreciation that nourishes us not just through the season, but throughout the year.
