THE PSYCHOLOGY OF AUTUMN

Whether you like it or not, fall is here. Soon the weather will get colder, the leaves will die and the nights will stretch longer than the days. Outdoor pools have closed and the holidays are coming. Another year is dying; that’s just how it goes.

At least, that’s the way autumn often is cast — as a time of aging and decay. The poet Percy Bysshe Shelley compared autumn’s falling leaves to corpses in the grave. William Shakespeare called it “Death’s second self,” when youth burns to ashes. More recently, it’s become a time to acknowledge our existential dread.

For many of those who struggle with seasonal depression in the winter months, the fall is the beginning of their symptoms. A few small studies even suggest that if you are “ruminative,” or deeply preoccupied with your thoughts, in the autumn, you may be at more risk for depression in the winter. Changing the clocks in the fall is associated with depressive episodes (changing them back in the spring is not). It’s no wonder the season has so many celebrations to attempt to keep our spirits up.

Psychologists say that the feelings that often crop up in autumn stem from our discomfort with change, and an anxiety and uncertainty about what that change will bring. The melancholy we feel is a form of grief, mourning the lost sunlight, the ease of summertime, and the greenery that abounds in the warm weather.

Autumn, with its crisp air, rustling leaves, and kaleidoscope of warm colors, has a unique power to evoke a range of emotions and stir the soul. It's a season that transcends its meteorological significance, often delving into the depths of our psyche. For many, this transition from the warmth of summer to the coziness of fall can bring a mix of emotions. While autumn's beauty is undeniable, it's also a time when self-care becomes particularly important.

One of the most striking emotional responses to autumn is nostalgia. As the days shorten and the air turns cooler, many of us find ourselves reminiscing about past autumns and the memories associated with the season. This sense of nostalgia can be both bittersweet and comforting, reminding us of cherished moments and encouraging introspection. Autumn's visual cues, such as falling leaves and the scent of bonfires, trigger these feelings. They serve as emotional anchors, connecting us to our past and prompting us to reflect on the passage of time.

Autumn's arrival also brings about a strong desire for coziness and comfort. The need to stay warm and snuggle up against the chill outside often leads us to create cozy indoor spaces filled with soft blankets, warm beverages, and the soft glow of candles or a crackling fireplace. This instinctual pursuit of coziness, known as "hygge" in Danish culture, can have a profoundly positive impact on our mental well-being. The sense of security and contentment it provides can help combat the onset of seasonal affective disorder (SAD) and the depressive symptoms that some individuals experience during the darker months.

Autumn serves as a reminder of the constant cycle of change and renewal in nature. The falling leaves and the earthy aroma of damp soil signify the beauty of impermanence. For many, this season fosters an acceptance of change in their own lives. This acceptance can be therapeutic, encouraging personal growth and adaptability. It reminds us that change is a natural part of existence, and just as autumn leads to winter, challenging moments will inevitably lead to brighter days.

In the tapestry of human emotions, autumn occupies a unique and multi-faceted role. It evokes nostalgia, invites us to seek comfort, and reminds us of the beauty of embracing change. As you savor the sights, scents, and sensations of this remarkable season, take a moment to appreciate the subtle but profound impact it has on your mental well-being. Allow autumn's transformative magic to soothe your soul and inspire you to navigate life's transitions with grace and resilience.

Some tips for a lovely autumn time

Nature walks: embrace the season

Embracing the fall season and caring for your mental well-being can be wonderfully simple and effective through regular nature walks. The shifting foliage, the symphony of leaves crunching beneath your steps, and the crisp autumn air can prove profoundly rejuvenating. Utilize these walks as opportunities to foster a deeper connection with nature and, in turn, with yourself. Engage in mindfulness by immersing yourself in the sights, sounds, and scents of your natural surroundings.

Cozy reading: a haven for the mind

As daylight hours dwindle, there's a special comfort in spending time cocooned with a compelling book. Craft a snug reading sanctuary within your home, complete with plush blankets, inviting cushions, and gentle, warm lighting. Opt for books that inspire and uplift your spirit, or venture into new literary genres to stimulate your mind.

Mindfulness meditation: staying present

The essence of autumn lies in its fleeting beauty. To fully savor its wonders, dedicate yourself to the practice of mindfulness meditation. Find a peaceful nook, settle in comfortably, focus on your breath, and observe the transformative seasons unfolding just beyond your window. Release the grip of past and future concerns, immersing yourself entirely in the present moment.

Warm, nourishing foods: inner comfort

Autumn presents an ideal canvas for relishing hearty, nourishing meals. Delve into the preparation of your cherished fall recipes and relish the delightful flavors this season generously offers. Nutrient-rich foods can wield a positive influence on your mood and vitality.

Art and creativity: give voice to your inner self

Engaging in creative pursuits, whether it's painting, writing, or crafting, can be profoundly therapeutic. Draw inspiration from the enchanting autumn scenery for your artistic endeavors. Remember, you need not possess professional artistic prowess; the act of creation itself can be profoundly fulfilling

Three Ways Autumn Promotes a Happier Frame of Mind

Embracing Change

Change is one of the defining characteristics of the season. Temperatures drop, leaves change color, and the days gradually grow shorter. That makes fall a natural time to rethink your attitude toward changes in your daily life and relationships, says Melissa Gratias, Ph.D., a productivity coach, author, and speaker with a doctorate in industrial and organizational psychology.

“Some people respond to change in a way that’s similar to how they respond to a significant loss — with grief,” says Gratias. “Their feelings are normal and understandable, but to be resilient and happy, these individuals need to move through grief toward acceptance.”

Fall is an annual reminder that change has pros as well as cons. “Sure, the leaves die and fall off the trees, but they also become mulch for new growth,” says Gratias. “In the same vein, sure, your teenaged kids may be acting moody and irritable lately, but they are also laying a foundation for independence.”

Fostering Mindfulness

Depending on where you live, fall may offer a welcome respite from the summer swelter. Fall days are often not too hot, not too cold, but just right for spending time out in nature.

Research suggests that it may be easier to tap into mindfulness amid natural surroundings. The authors of a review article published this month in the International Journal of Environmental Research and Public Health looked at 25 relevant studies. They found that mindfulness interventions in natural settings were moderately more effective than those in manmade settings.

“Nature is an amazing guide to grounding in the present moment,” says Julianne Schroeder, M.S., LPC, RYT, a licensed professional counselor, registered yoga teacher, and speaker. “That’s important because a lot of emotional and mental distress comes from either rehashing past events or worrying about the future. Practicing mindfulness retrains your brain to be in the here and now.”

To help you get started, Schroeder shares this mindfulness exercise to try on a fine fall day:

1. Go outside.
2. Notice what you can see around you; for example, you might note and name the varied, vibrant colors of the leaves.
3. Observe what you can physically feel in the moment; for example, your breath moving in and out, the firmness of the ground beneath your feet, the coolness of a breeze.
4. Listen to what you can hear around you; for example, the rustling of leaves, the sound of squirrels scurrying about.
5. Stay as long as needed.
6. Return to your day feeling calmer and more centered.

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Renewing Connections

“Fall is a wonderful time for traditions that bring people together,” says Annie Hsueh, Ph.D., a clinical psychologist in Southern California who specializes in couples therapy. And it’s not just about Thanksgiving, she notes. Every fall, a family might visit the same pumpkin patch or a group of friends might get together for a tailgating party.

“Social connectedness is great for emotional health,” Hsueh says. Traditions that include others help strengthen social bonds, create shared memories, and provide a sense of continuity. In the days leading up to the event, they also give you something to look forward to — and Hsueh says the anticipation alone may help you get through a hard day.

One caveat: “It’s important to be flexible and know that traditions can evolve over time,” Hsueh says. Some might even fade away entirely, but that’s fine because traditions are a renewable psychological resource. You can always make this the first year for a brand-new fall tradition.