I always look forward to autumn, but I have to admit that the first few weeks can feel a little tricky. As the leaves turn golden and the air grows crisp, I notice my energy dipping and my motivation wavering in ways that never happened during the long summer days. Some mornings I feel a little sluggish, others I’m suddenly more emotional than usual.

Experiencing seasonal change and mood swings is something I’ve come to recognise as completely normal, and over the years I’ve discovered simple ways to navigate these shifts so that I can still enjoy everything this beautiful season has to offer.

The transition from long summer days to shorter autumn afternoons can affect energy levels, motivation, and overall mood. While it is completely normal to feel a dip in emotional wellbeing during this season, there are simple ways to manage these changes and make the most of autumn.

Understanding Seasonal Change and Mood Swings

Seasonal change and mood swings often stem from fluctuations in light exposure, changes in daily routines, and the natural rhythms of our bodies. Shorter days can reduce the amount of sunlight we receive, which in turn may affect serotonin and melatonin levels, chemicals in the brain that regulate mood and sleep.

This shift can lead to feelings of fatigue, low motivation, or even mild sadness. Being aware of these patterns is the first step in managing your emotional wellbeing through the season.

Prioritise Natural Light

One of the most effective ways to counteract seasonal change and mood swings is to embrace natural light. Try to spend at least 20–30 minutes outside each day, whether that is enjoying a morning walk, tending to your garden, or simply sitting near a sunny window. Even overcast days provide some light exposure, which can boost mood and help regulate your sleep patterns.

Keep a Consistent Routine

Autumn often brings a shift in daily routines as evenings become darker and colder. Maintaining a consistent routine can stabilise mood swings and provide a sense of control. Going to bed and waking up at the same time every day helps regulate your body clock, while scheduling regular meals, exercise, and social interactions supports emotional balance. Using a planner or journal can be especially helpful for organising your days and ensuring you stay on track. 

What we eat has a direct impact on how we feel, making nutrition a key factor in managing seasonal change and mood swings. Incorporate seasonal fruits and vegetables such as pumpkins, squash, apples, and pears, which are rich in vitamins and antioxidants. Foods high in omega-3 fatty acids, such as salmon, walnuts, and chia seeds, may also support mental wellbeing. Staying hydrated and limiting processed foods and caffeine can further stabilise energy levels and mood throughout the day.

Stay Physically Active

Exercise is a proven mood booster, releasing endorphins and helping regulate sleep patterns. I’ve found that exercise is one of the best ways to lift my mood. Moving my body releases endorphins and even helps me sleep better at night. In autumn, I love going for brisk walks, cycling, or a light jog to get some fresh air and natural light at the same time. On days when the weather isn’t great, I stick to indoor activities like yoga, stretching, or a quick home workout. What really makes the difference for me is consistency, even a little movement each day helps me feel more energised and less sluggish.

Practice Mindfulness and Self-Care

Autumn is a season of transition, which can be a perfect time to focus on mindfulness and self-care. Techniques such as meditation, deep breathing, or journaling can help process emotions and maintain emotional balance. Creating a cosy environment at home with warm lighting, soft blankets, and calming scents like cinnamon or clove can also have a comforting effect, helping you feel more grounded during the season.

Stay Connected

I’ve noticed that during the colder months, the shorter days make me want to stay in and keep to myself, but I also know that isolating too much can make my mood swings worse. I try to schedule small, manageable catch-ups with close friends or family. Even tiny interactions, like a quick chat with a neighbour or smiling at a stranger in the park, can lift my spirits more than I expect. 

Listen to Your Body and Adjust Accordingly

Seasonal change and mood swings can sometimes signal that your body needs extra care. Paying attention to signs like fatigue, irritability, or low motivation allows you to make simple adjustments that support your wellbeing. This might mean taking short outdoor breaks to get fresh air, allowing yourself extra rest, or scaling back on commitments when you feel overwhelmed.

I’ve found that practising self-compassion during transitional seasons is just as important as sticking to routines or staying active. There are days when I need to slow down, skip a planned workout, or simply rest without feeling guilty, and those small, intentional choices make a huge difference in keeping my mood steady. Giving myself that grace allows me to actually enjoy the calm, reflective energy that autumn brings, rather than feeling drained by its changes.

Embrace Autumn’s Positive Side

While seasonal change and mood swings are common, autumn also brings unique opportunities for enjoyment and reflection. Embracing the season through mindful practices can enhance wellbeing. Activities like taking nature walks, exploring seasonal recipes, or starting a creative project can provide a sense of fulfilment and joy. Focusing on the positives of the season helps balance any emotional dips and encourages a mindful approach to change.

Create Small, Meaningful Rituals

Simple rituals can provide structure and comfort during the transitional months.
Lighting a candle while enjoying a cup of herbal tea, dedicating time to read or write each evening, or planning weekend outdoor adventures can create small but powerful moments of joy. Rituals help anchor your day, providing stability that reduces the impact of seasonal mood swings.

Autumn often feels like nature’s gentle reminder to slow down, and it’s completely normal for your mood to shift as the days get shorter and the evenings longer.

Autumn leaves remind us that change can be beautiful: as one poet wrote, “Autumn shows us how beautiful it is to let things go.”