When the clocks go back, the evenings seem to arrive in a hurry. One day we leave work in daylight; the next, darkness has settled in before dinner. As autumn deepens, it can be a good time to pause and check in with ourselves.

For some, the colder months bring cosy evenings, quieter routines and a welcome change of pace. For others, shorter days can coincide with low energy, loneliness, anxiety or a sense that everyday life feels a little heavier. There is no single way we are supposed to feel about the changing seasons.

🍂 Why can autumn affect our mood?

Daylight plays a role in regulating our body clock, which influences our sleep and daily rhythms. When daylight hours change, some people notice differences in their sleep, energy or mood. Changes in routine and reduced opportunities to spend time outdoors can also affect how we feel.

Autumn can bring emotional changes, too. The end of summer, the approach of winter or the quietness of darker evenings may give us more time to notice worries that have been pushed aside during busier months.

For some people, persistent seasonal changes in mood can be associated with seasonal affective disorder (SAD), a form of depression with a seasonal pattern. Feeling a little unsettled by the clocks changing does not automatically mean you have SAD, but ongoing difficulties deserve attention and support.

🕯️ Giving yourself permission to slow down

There can be pressure to remain productive, sociable and positive regardless of how we feel. Yet our needs change throughout the year, and constantly pushing through is not always what we need.

Getting some daylight when possible, maintaining connections with people we trust, finding activities we enjoy and keeping a reasonably consistent sleep routine may help support our wellbeing.

Self-care, however, does not mean we should have to solve every difficulty alone. If low mood, anxiety or exhaustion persist, affect daily life or make it difficult to enjoy things that usually matter to us, it may be time to seek additional support.

🍁 When the darker evenings bring difficult feelings

Sometimes, the quiet of autumn gives us more space to notice what has already been weighing on us. It might be a difficult relationship, grief, work-related stress, uncertainty about the future or a feeling of disconnection that is hard to explain.

Counselling offers a confidential space to explore these experiences at your own pace. Talking with a therapist may help you make sense of your feelings, understand recurring patterns, navigate relationship difficulties and explore ways of moving forward.

You do not need to arrive with everything figured out. You do not need a diagnosis, a perfectly clear explanation or a crisis to justify asking for support.

Sometimes, having space to speak openly and be heard can be a meaningful place to begin.

🌿 Finding support this autumn

As we move into the colder months, consider taking a moment to check in with yourself. What has been taking up your emotional energy? What have you been putting off addressing? What would feeling supported look like for you?

At D9 Therapy & Wellness in Santry, Dublin, our team offers counselling and therapy for a range of needs. We also have lower-cost counselling options for people who may find the cost of therapy a barrier.

You deserve support whether you are navigating a particular difficulty or simply want a space to understand yourself better.