​As summer gives way to autumn, the change in season can bring cooler temperatures, darker evenings and a noticeable shift in our daily routines. For many people, autumn is a welcome change. For others, reduced daylight and the approach of winter can have an impact on mood, energy levels and overall wellbeing.

Taking the time to recognise these changes and look after our mental health can be particularly important at this time of year. It can also help us notice when friends, family members, colleagues or the people we support may need a little extra help.

Why Can the Change in Seasons Affect Mental Health?

Changes in daylight can affect our natural body clock, sleep patterns and mood. Seasonal affective disorder (SAD), for example, is a form of depression that most commonly occurs during the winter months. Symptoms can include persistent low mood, reduced interest in usual activities, tiredness, difficulty concentrating and changes to sleep or appetite.

Not everyone who notices a change in their mood during autumn or winter will have SAD. However, shorter days, colder weather and changes to routines can still influence how we feel.

This makes autumn a useful time to check in with ourselves and those around us.

Make the Most of Natural Light

As daylight hours become shorter, making the most of the available natural light can be beneficial.

This could be as simple as taking a short walk during a lunch break, spending some time outdoors in the morning or positioning yourself closer to a window when working indoors.

Mental health charity Mind suggests spending time in natural light and getting outside during the day as one of the practical approaches some people find helpful during the darker months.

For people working long shifts or in healthcare environments where much of the day may be spent indoors, even small opportunities to get outside can help break up the day.

Keep a Regular Routine

The arrival of darker mornings and evenings can sometimes make routines harder to maintain.

Where possible, keeping regular times for sleeping, eating and everyday activities can provide structure and make the transition between seasons feel more manageable.

Planning enjoyable activities can also give you something positive to look forward to, whether that is meeting a friend, going for a walk, cooking a favourite meal or simply setting aside some time to relax.

If you know that autumn and winter are usually more difficult for you, planning ahead before the darker months arrive can also be helpful.

Stay Active

Being active doesn't have to mean following an intensive exercise routine.

Walking, cycling, gardening, stretching or joining a class can all help incorporate movement into everyday life.

Finding something you genuinely enjoy can make it much easier to continue throughout autumn and winter, particularly when motivation may be lower.

Spending time outdoors can also combine movement with natural light and time in nature.

Stay Connected

When evenings become darker and the weather gets colder, it can be tempting to spend more time at home.

For some people, this can gradually lead to feeling isolated.

Making an effort to stay connected with friends, relatives and colleagues can make a significant difference. A quick phone call, coffee with a friend or simply checking in with someone can provide valuable support.

If you notice that somebody is becoming more withdrawn than usual, it may also be worth asking how they are feeling. Listening without judgement can often be one of the most helpful things you can do. Mind recommends letting people know you are there, listening and asking what kind of support would be useful to them rather than assuming what they need.

A Season to Check In

Autumn can be a good reminder to slow down and pay closer attention to how we are feeling.

Small changes such as spending more time outside, keeping a steady routine, staying active and making time for other people can all help support wellbeing as the days get shorter.

Just as importantly, checking in with the people around us can make a real difference. Sometimes a simple conversation, a listening ear or a little extra support is enough to help someone feel less alone.

As the seasons change, making mental wellbeing part of the conversation can help us look after ourselves and each other throughout autumn and into the winter months.