Coping with Stress During the Fall Season

For many people, the transition from summer to fall can be unexpectedly stressful. The carefree energy of warm, sunny days often gives way to colder weather, shorter daylight hours, and a return to busier schedules. This shift can create a sense of loss or even low mood, making it harder to stay motivated or connected. Fall brings unique challenges, but it also provides opportunities to create healthier routines and find joy in the present season. With some intentional effort, you can navigate this time of year with more balance and resilience.

Connecting with Others

During the summer, connection often feels effortless. People are outside, traveling, attending events, and enjoying long evenings together. There’s a natural openness that comes with warm weather and extra daylight. In the fall, however, social opportunities can start to shrink. People spend more time indoors, and schedules tighten as school and work commitments pick up. This makes it especially important to be proactive about maintaining relationships. Reach out to your friends to schedule coffee dates, plan cozy get-togethers, or even start new traditions like fall walks or game nights. This will be harder than it was during the summer and can therefore feel overwhelming or too daunting. By putting in a little extra effort, you can sustain meaningful connections and avoid the isolation that sometimes accompanies the colder months. Maintaining friendships provides emotional support, helping you feel understood and less alone during stressful times. Strong connections also encourage healthier habits and create opportunities for joy, making it easier to navigate life’s challenges.

Establishing Routine

Summer often brings flexibility—days can blend together without much structure. While that freedom can be refreshing, it can also lead to disorganization. As fall arrives, it’s a perfect opportunity to reset. Establishing a daily or weekly routine can help you manage responsibilities, reduce stress, and create a sense of stability. This might include setting regular sleep schedules, dividing your time between work and relaxation, or putting clear boundaries around when you’re “on” and when you’re “off.” Fall is also a good time to plan ahead—whether that’s meal prepping, scheduling workouts, or organizing your calendar. Having a routine gives you a reliable framework to lean on when the season feels unpredictable or overwhelming.

Radical Acceptance

One of the biggest stressors in the fall is the tendency to hold onto summer. People often spend months waiting for warmer weather, and when it’s gone, it can feel like a loss. But focusing on what’s missing or trying to fight it makes it harder to enjoy what’s right in front of you. Instead, try practicing radical acceptance, a Dialectical Behavior Therapy (DBT) skills for dealing with upsetting but unchangeable situations. Acknowledge that summer has passed, and shift your attention to the gifts of fall. The crisp air, colorful leaves, cozy sweaters, and seasonal foods can all be sources of joy if you allow yourself to embrace them. Being present means letting go of the constant waiting for the “next big thing” and instead noticing what you can appreciate now. By doing so, you can approach fall not as a season of loss but as a season of renewal.

Conclusion

Transitioning into fall doesn’t have to mean stress and disconnection. By intentionally connecting with others, creating supportive routines, and learning to embrace the unique qualities of the season, you can navigate this shift with more ease. Still, if you find yourself struggling deeply with the change, remember that you don’t have to do it alone. Reaching out to a therapist can provide support, guidance, and tools to help you manage the challenges of this season and beyond.

References

1. Cuncic, A. (2024, June 13). How to Embrace Radical Acceptance: Why accepting things that cannot be changed helps reduce suffering. Verywell Mind. Retrieved from https://www.verywellmind.com/what-is-radical-acceptance-5120614

2. Mayo Clinic Staff. (n.d.). Friendships: Enrich your life and improve your health. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860

3. Northwestern Medicine Staff. (2022, December). Health benefits of having a routine. Northwestern Medicine. Retrieved from https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine