Reframing the Change in Season: Embracing Autumn for improved mental wellbeing
“There’s no mistake
I smell that smell
It’s that time of year again
I can taste the air
Clocks go back, railway track…”
Ok, I can’t take the credit for that verse; it goes to Kelly Jones & Co of The Stereophonics.
But it does perfectly sum up what the change in season from summer to autumn means to me. What does it mean to you? Do you embrace the change wholeheartedly, or pine for the recent past and those balmy summer evenings?
As the warmth of summer fades and the golden tones of autumn appear, many people feel a subtle shift — not just in the weather, but in mood and motivation too. The transition from summer to autumn can bring mixed emotions: nostalgia for lighter evenings, hesitation as work rhythms intensify, and even a sense of fatigue as the year’s final quarter is upon us.
But with some simple reframes, the shift in season can become an opportunity to restore focus, build resilience, and reconnect with balance. Autumn invites us to pause, reflect, and align with a steadier pace that supports sustainable wellbeing both personally and professionally.
Easy for me to say, but how can we implement it? Let’s try to do so in 6 simple steps…
1. Shift the Story: From “Summer Ending” to “A New Season Beginning”
When we focus on what’s ending, we can resist change. Instead, reframe autumn as a beginning, not an ending. Just as trees release their leaves to prepare for renewal, we can let go of old habits, unnecessary pressures, or unhelpful thought patterns to make space for what matters most. At work, this might mean reassessing priorities or identifying what needs to be simplified before the year-end rush. A fresh perspective can increase clarity, motivation, and focus.
2. Reconnect with a Sustainable Pace
Summer often carries an energy of momentum — holidays, travel, social engagements — and the return to structure can feel abrupt. Autumn, however, offers a natural invitation to recalibrate.
Take short outdoor breaks during daylight hours, even 10 minutes of fresh air can improve concentration. Introduce “quiet focus” time in your workday to counterbalance meetings or screen fatigue. Reflect on whether your current pace is sustainable, not just productive. By aligning your energy with the rhythm of the season, you can restore balance and reduce burnout risk — vital in high-performance environments.
3. Nourish Your Body and Mind for Resilience
As daylight shortens, our physical and mental energy levels naturally fluctuate. Supporting your wellbeing during this time helps maintain focus and morale.
Prioritise rest: Quality sleep fuels productivity and emotional balance.
Eat seasonally: Warming, nutritious meals can stabilise energy levels (don’t forget to use the Yuka app!).
Stay active: Gentle, consistent exercise supports mental clarity.
Light and mood: Make use of natural light or position your workspace near a window if possible — small adjustments can boost mood and alertness.
Workplace wellbeing starts with personal wellbeing. Small, intentional habits can sustain energy through the busier months ahead.
4. Cultivate an “Autumn Mindset” of Reflection and Renewal
Autumn is the perfect season for mindful reflection. Take a step back to consider what’s been achieved this year and what still feels meaningful to pursue.
Try this:
Reflect: What projects, habits, or routines have added real value?
Refocus: Where can you simplify, delegate, or reprioritise?
Refuel: Identify activities that re-energise you — and schedule them intentionally.
This mindset isn’t about doing more — it’s about doing better, with clarity and purpose.
5. Foster Connection and Collective Wellbeing
As daylight shortens and routines shift, connection becomes even more important. Teams that nurture social support and shared purpose are more resilient, engaged, and creative.
Schedule informal check-ins or shared lunches.
Acknowledge achievements — both individual and collective.
Encourage conversations about mental wellbeing and balance, without stigma.
And away from the workplace, as outdoor socialising decreases, be sure to spend time with friends. The weather might not always play ball and allow for those idyllic, long autumnal walks, but any form of social connection is a powerful buffer against low mood. Small, consistent interactions will sustain emotional wellbeing all season long.
6. Welcome Change as an Essential Part of Growth
Autumn is nature’s reminder that transition is not something to resist — it’s something to embrace. Change allows renewal, both in our personal habits and our professional direction.
By viewing this season as a time for reflection, recalibration, and reconnection, we not only support our own wellbeing but also foster healthier, more adaptive workplaces.
So, as the air cools and the leaves turn red, take a moment to pause. Reframe this shift not as the closing of summer, but as the beginning of something restorative and meaningful.
In summary: Autumn is your seasonal invitation to realign energy, focus, and wellbeing — to move from constant doing toward more intentional being. By embracing change with curiosity and balance, we strengthen both personal resilience and professional performance.
And if you’re still not sure exactly where to start, I thoroughly recommend music as a seasonal mood-booster. It doesn’t have to be The Stereophonics, but why not compile a positive playlist of your own, fill it with tunes and tones that bring you happiness and make you want to move 😊.
PS. As inspiration for this blog, I climbed and sat atop Beeston Bump on a blustery Sunday afternoon.
Amy was very much present, and several times she exerted enough force to blow the baseball cap clean off my head (I refer to Storm Amy of course!). The very essence of Autumn was captured right there on Sunday; the crashing of waves, the crunching of leaves underfoot and the self-rewarded promise of a pint and a roast dinner later on. Summer, you were fun, but Autumn I am truly glad you are here.
Written by Lee Duguay
Hypnotherapist - AfSFH
Sift Practice
Norwich