Changing leaves, pumpkin spice lattes, and sweater weather are just a few signs that fall is approaching. And as much as I love sweaters, fashionable boots, and hot apple cider, there’s something about fall that feels heavier than just the cooler air and early sunsets. As the leaves drop and the pace of life picks up, many people begin to notice a subtle — or—not—so—subtle—shift in their mood. It’s not just in your head. Fall can be an emotionally complex season, and understanding why can help you navigate it with more compassion.

One of the biggest factors is the decrease in sunlight. Shorter days mean less exposure to natural light, which can disrupt your circadian rhythm and affect levels of serotonin and melatonin — chemicals that influence mood and sleep. This biological shift can leave you feeling tired, unmotivated, or more emotionally sensitive than usual. For some, it may even trigger Seasonal Affective Disorder (SAD), a form of depression tied to seasonal changes.

Beyond the biological, fall also comes with emotional and cultural weight. It marks transitions — back to school, the ramp-up to the holidays, and the closing of the year. These transitions can bring up grief, anxiety, and the pressure to “make the most” of the final months. Even the imagery of fall — falling leaves, colder winds, darker skies — evokes endings and change.

You may also find yourself slowing down internally just as the world around you starts speeding up. That mismatch can feel disorienting. If your body is asking for rest while your calendar fills up, it can create inner conflict, guilt, or a sense of being behind.

So what can you do?

Start by noticing. If you feel off, name it without judgment. Normalize checking in with yourself more often as the season shifts. Make small changes: spend time outside during daylight hours, create a consistent sleep routine, and make space for slower moments. If your mood continues to dip, seek support from a therapist or trusted loved ones and friends.

Fall doesn’t have to be a season of overwhelm. With awareness and intention, it can be a time of reflection, realignment, and quiet growth. Each week this month, I’ll share an affirmation designed to support you through this season of change. Alongside each affirmation, you’ll find insight into how it can help and guidance on when to put it into practice.

What to carry with you:

–The season brings emotional and cultural transitions — Back-to-school, holiday prep, and the year’s end can stir feelings of grief, anxiety, or pressure.

–Fall can affect mood due to biological shifts — Shorter days and less sunlight can disrupt sleep patterns, lower serotonin.

–Awareness and small habits can help — Spending time in daylight, keeping a consistent sleep routine, and slowing down with intention can ease the seasonal heaviness.

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