Caring for your mental health as Autumn arrives: A solution-focused approach

As the warmth of summer fades and the air turns crisp, autumn invites us to slow down, reflect, and reconnect with ourselves. But for many people, this seasonal shift can also bring changes in mood, motivation, and energy.

The transition from light-filled days to shorter, darker ones can affect both mind and body, making it even more important to support your mental health with intention and care. Whether you notice a subtle dip in mood or simply feel the pull to hibernate, this is your reminder that you can work with the season, not against it.

Here’s how to nurture your wellbeing through autumn, using solution-focused tools  to keep your mind balanced and resilient.

Honour Nature’s Pace — and Your Own

Autumn is a season of letting go. Nature begins to rest, trees shed their leaves, and animals prepare for stillness. This slowing down is not a sign of weakness — it’s a rhythm of renewal.

In solution-focused hypnotherapy, we often encourage clients to notice what’s working well and to take small, achievable steps forward. Instead of fighting seasonal changes, allow yourself to align with them.

Try asking:

• “What’s one small way I can nurture myself today?”

• “What does my mind or body need more of right now — rest, warmth, connection, or movement?”

When you tune into your natural rhythm, you create space for peace and productivity to coexist.

Support Your Mood with Natural Light

Reduced daylight can affect serotonin levels and disrupt your sleep-wake cycle, which in turn can impact mood and focus.

Start your day by stepping outside, even for just ten minutes. Morning light helps regulate your circadian rhythm, improving both energy and sleep quality.

If you spend most of your day indoors, consider a light therapy lamp to mimic daylight, especially helpful if you experience Seasonal Affective Disorder (SAD). Combined with positive visualisation techniques used in hypnotherapy and meditation, natural light can help you anchor your day in calm, clarity, and optimism.

Nourish Your Body, Nourish Your Mind

What we eat directly affects brain chemistry and emotional health. Autumn brings a harvest of grounding, nutrient-dense foods that support stability and mood regulation. Enjoy seasonal ingredients like:

• Sweet potatoes, squash, and pumpkin (rich in beta-carotene and fibre)

• Oily fish, walnuts, and flaxseeds (sources of omega-3 for brain health)

• Leafy greens and mushrooms (natural sources of vitamin D and magnesium)

Cooking can also be a form of mindfulness. Stirring soup or baking bread engages the senses, grounding you in the present moment.

Keep Moving — For Mind and Mood

When the weather cools, it’s tempting to stay indoors, but movement remains one of the most powerful tools for emotional balance.

Exercise boosts endorphins, enhances sleep, and reduces stress hormones like cortisol. Even gentle activity can make a difference.

Choose what feels good: a brisk walk among the changing leaves, restorative yoga, or even dancing in the kitchen. Movement doesn’t just strengthen your body; it helps clear mental fog and create space for new, positive thoughts to emerge.

Create a Calm, Cozy Environment

As we spend more time indoors, our environment deeply influences our mental health. A calm, inviting space supports the parasympathetic nervous system: the body’s “rest and digest” mode.

Introduce warmth and comfort through soft lighting, natural textures, and soothing scents like cinnamon, orange, or cedarwood.

We can often benefit from creating a physical space that reflects calm — perhaps a reading nook, a gratitude journal corner, or a quiet spot for self-reflection and breathing exercises.

Small environmental shifts can anchor big emotional changes.

Stay Connected

As the days grow shorter, make a conscious effort to stay connected. Schedule coffee with a friend, join a group class, or check in with someone you care about.

If you find yourself withdrawing, remember: reaching out is not a burden; it’s a bridge. Talking through your thoughts, whether with friends or a hypnotherapist, helps your brain move from problem-focused thinking toward solution-building.

Connection helps regulate mood, build perspective, and remind you that you’re never alone in seasonal shifts.

See Autumn as a Season of Growth

It’s easy to think of autumn as an ending, but it’s really a season of preparation and renewal. In nature, what looks like slowing down is actually deep restoration beneath the surface.

Your mental health works the same way. Slowing down doesn’t mean stagnation — it’s your mind’s way of rebalancing and creating space for new growth.

So as the leaves fall and the air cools, give yourself permission to rest, recharge, and realign. Your mind and body will thank you for it, and come spring, you’ll emerge lighter, stronger, and more grounded than ever.