Fall Back

If you find yourself feeling different as the seasons change, you’re not alone. Across the animal kingdom, creatures change their behaviour as the days cool and shorten. Salmon begin their epic journey to return home to spawn; Canada geese fly thousands of miles south in search of warmer climes; and black bears prepare to curl up in their dens, where they’ll hibernate until spring.

Humans, too, experience cyclical shifts. Psychologists believe that our behaviour shifts in response to a combination of changing weather, the ecological changes it creates, and the different rituals and types of work we engage in each season.

These external conditions can greatly affect how we feel on the inside. Reduced exposure to sunlight can throw off our circadian rhythm, leading us to feel more sluggish as the sun dips below the horizon earlier and earlier each day. When sunlight is in short supply, our vitamin D levels may drop, which is associated with lower moods and a weakened immune system.

In some cases, as the weather turns, people develop seasonal affective disorder (SAD), a medical condition with symptoms that include fatigue, appetite changes, and depression. Women, as well as people living in northern cities with less daylight, are more likely to suffer from SAD. Scientists are currently studying how light therapy, which involves spending about 30 minutes each morning in front of a light box, may be an effective and accessible treatment.

Slower is faster

However, autumn’s arrival is not all doom and gloom—far from it. Darker evenings invite us to look inward and to protect our energy levels as the seasons change. While modern life often places a premium on one’s ability to hustle, slowing down should not be equated with laziness.

Rather, it means engaging in a powerful form of self-care. When we’re stressed and overwhelmed, our health suffers: elevated levels of cortisol, one of our body’s stress hormones, make us more susceptible to illness and infection. While jam-packed summer days can be fun, you’re also entitled to a slower period of rest that allows you to develop new rituals and rhythms.

Taking care

Fall offers a natural inflection point to change up your routine in a way that feels right for you.

Body care

If you’re feeling low on energy, consider taking up a restorative physical practice. Dry brushing, which involves massaging your body with a stiff-bristled brush, is thought to stimulate the nervous system and improve blood flow. Abhyanga, a type of Ayurvedic massage done with warm oil, has been associated with reducing cortisol levels. A simple nighttime bath with essential oils may also help to destress.

Colder or indoor air can be dry, and drinking enough water throughout the day helps to ensure that you won’t get dehydrated. Feeling chilly? Try steeping an immune-boosting ginger and turmeric tea.

New hobbies or habits

Embracing a slower pace can mean having time to engage in inspiring activities, like journalling, crafting, or drawing. Creative work can help us relax; researchers think it can also strengthen our sense of self and mental resilience.

Some creative professionals swear by using autumn and winter months to plow through big projects, like writing a novel. While many of us can’t fully align our work schedules with the seasons, intentionally learning a new skill—or refining an existing one—can help us step into spring feeling refreshed and empowered.

Coming together

Cooler days make for the perfect time to reconnect with those closest to you. In an interview on Indigenous winter practices, Webb Bennett of the Kitselas First Nation near Terrace, BC, explains how this period was traditionally a time of learning and connection. “Winter was mainly our time to hunker down and feast, sing, dance, and tell stories that taught our children about our culture and language,” he says.

Consider starting a routine of reading to or with your family every night before bed or creating a shared reading list with a friend. If you feel up for it, host a cozy dinner party and serve nourishing autumnal foods. Reflect collectively on seasonal rhythms of Indigenous communities in your area, and how these ways of life have continued to flourish even after centuries of oppression.

Embrace the change

Finally, allow yourself to embrace autumn and the changes it will bring. With change comes the opportunity for growth—let the symbolism of leaves turning brown and fluttering to the ground guide you as you move through the season. What can we let fall away as we enter this period of rest?

Reframing autumn as a special season, rather than merely mourning the loss of summer, can help you gather strength and resilience for the winter months. Research done in Tromsø, Norway—a city near the Arctic Circle that experiences near-constant darkness from mid-November to mid-January—has shown that residents’ “positive winter mindsets” allow them to enjoy the darker months. They embrace the season by looking forward to cherished rituals, like skiing across the city and meeting up outside to admire the unique blue light.

This article was originally published in the September 2025 issue of alive magazine.