Finding Light in the Darker Days:

How to Care for Your Mental Health This Autumn

When the clocks change and the evenings start to draw in, the world feels a little different. The air turns crisp, the sky softens earlier, and the days feel shorter than we’d like. For some, autumn is cozy and comforting — a time for candles, blankets, and warm drinks. For others, it can feel heavy, quiet, or even iscolated, lonely with feelings of dread and increased feelings around not being able to cope. 

If you’ve ever noticed your mood dip when daylight fades, you’re not alone. The shift in seasons affects both body and mind — and acknowledging that is the first step toward taking care of yourself.

Why the Darker Months Can Feel Harder

As the days shorten, our brains produce more melatonin (which makes us sleepy) and less serotonin (the “feel-good” hormone). It’s no wonder our energy, motivation, and mood can take a hit.

For some, this becomes Seasonal Affective Disorder (SAD) — a type of depression that follows a seasonal pattern. For many others, it simply shows up as lower energy, a foggy head, or a need to withdraw a little more. None the less this can be very challening.

Here’s the truth: slowing down isn’t failure, for some it is a pleasure — it’s a natural, biological response. Just as trees shed their leaves, we can pause, rest, and reset. For others it is deeply challening. Ask yourself what do you need to help you cope this autumn. Below are some further ideas that you may find helpful.

Reclaiming Autumn Through Self-Care

The beauty of this season lies in its invitation to turn inward — to make space for warmth, reflection, and intentional care. Here are simple, evidence-based ways to nurture your mental health as the evenings grow darker.

1. Chase the Daylight

Make the most of natural light whenever you can. Morning walks, lunch breaks outdoors, or simply sitting by a bright window can all help boost mood and energy. If you struggle with low light, consider using a SAD lamp to help regulate your sleep and serotonin levels.

2. Create an Evening Ritual

Use the darker nights as a cue to slow down. Switch off screens an hour before bed, dim the lights, light a candle, or listen to calm music. Create a ritual that tells your body, “It’s time to rest now.” Little moments of peace can shift your whole mindset.

3. Feed Your Mood

Comfort food doesn’t have to mean indulgence — it can mean nourishment. Warm soups, roasted vegetables, herbal teas, and slow-cooked meals support both your body and emotional balance. Pay attention to how food makes you feel rather than just what it looks like.

4. Stay Connected

It’s tempting to hibernate when it’s dark and cold, but isolation can quietly deepen low moods. Make small efforts to reach out — a phone call, a shared meal, a group walk. Connection doesn’t have to be loud or big — just consistent and what is right for you.

5. Mindful Reflection

Autumn is a natural time for reflection. Journal about what you’re letting go of and what you want to carry forward. Ask yourself, What’s bringing me peace right now? Mindfulness isn’t about perfection — it’s about noticing, gently, without judgment.

When Self-Care Isn’t Enough

Sometimes, self-care helps. Other times, we need something more. If your low mood lasts more than a couple of weeks or daily tasks feel harder than usual, it may be time to reach out for support.

Talking to a counsellor, therapist, or GP can help you make sense of what’s happening and offer tools to cope. You don’t have to wait until things feel severe — early support can make all the difference and it is okay to not be okay.

A Season for Renewal

Autumn reminds us that slowing down isn’t the end of growth — it’s preparation for it. The trees rest before they bloom again. You can too.

As the nights grow darker, fill your world with your own light: kindness, connection, and care. Whether it’s lighting a candle, calling a friend, or simply taking five quiet breaths — it all counts.