Have you noticed that as the days get shorter, your energy feels different? Maybe you're more tired than usual, finding it harder to get motivated, feeling more anxious, or struggling to keep up with everything on your plate.
You might be wondering why you're feeling this way when nothing particularly significant has changed.
For many women, the transition into fall can bring changes in mood, energy, sleep, and stress levels. If you're already managing a busy schedule, family responsibilities, work demands, and the mental load of keeping everything organized, the seasonal shift can feel like one more thing to manage.
If fall seems to leave you feeling more overwhelmed, there are a few reasons this might be happening.
Why can the change in seasons affect your mood and anxiety?
1. Less daylight can affect your energy and sleep
As daylight hours shorten, we naturally have less exposure to sunlight. Light plays an important role in regulating our body's internal clock, which influences our sleep and wake patterns.
Changes in daylight can affect your sleep routine, energy levels, and mood. You might notice that you're feeling more tired in the morning, having a harder time getting going, or wanting to spend more time at home.
You may also find that your usual routines feel harder to maintain when it's dark earlier in the evening.
2. Your routine changes, too
Fall often brings a return to busier schedules. School starts again, extracurricular activities pick up, work routines become more structured, and family calendars fill quickly.
Even when these changes are positive, transitions require adjustment.
You might find yourself coordinating appointments, remembering school activities, planning meals, managing work deadlines, and trying to keep everyone else organized.
The mental load can become especially noticeable during this time of year.
3. The pressure to get back into a routine can create more stress
There can be an unspoken expectation that fall is the time to get organized, become productive, set new goals, and get back on track.
If you're already feeling exhausted, this pressure can add to your stress.
You might find yourself thinking:
I should be getting more done.
I need to get back into a better routine.
I don't have time to slow down.
Everyone else seems to be managing. Why am I struggling?
I just need to get through this busy period.
When you're already carrying a lot, adding more expectations can leave very little room for your own needs.
Is it normal to feel more anxious or overwhelmed in the fall?
Yes. Some people notice changes in their mood, energy, sleep, and stress levels as the seasons change.
This doesn't automatically mean something is wrong with you.
It may be that your body and mind are adjusting to less daylight, changes in routine, and increased demands. You may also be noticing stress that was already there but feels harder to manage now.
It's worth paying attention to what you're experiencing rather than dismissing it or telling yourself you should be able to handle everything.
Seasonal changes can affect people differently. For some, the shift is mild and temporary. For others, changes in mood and energy can be more significant. Persistent seasonal patterns may also be worth discussing with a healthcare professional.
How can I support myself when fall starts to feel overwhelming?
You don't need to completely change your routine or add a long list of new responsibilities. Start with a few manageable ways to support yourself.
1. Get intentional about daylight and movement
Try to spend a little time outside during daylight hours when possible. This could be a short walk, having your morning coffee outside, or taking a break outdoors during your lunch hour.
You don't need to turn it into another fitness goal. Think of it as an opportunity to get some fresh air, move your body, and step away from your usual responsibilities.
2. Make your routine realistic, not perfect
Instead of trying to create an entirely new routine, consider what would make your existing routine feel more manageable.
Ask yourself:
What actually needs to get done today?
What can wait until tomorrow?
Is there anything I'm doing out of habit rather than necessity?
Where could I make a little more space for rest?
You are allowed to adjust your expectations when life feels full.
3. Share the mental load
If you are the person who remembers appointments, plans meals, organizes schedules, and notices what needs to be done, it may be time to look at how responsibilities are being shared.
Rather than asking someone to simply help you with a task, consider what responsibilities could be shared from beginning to end.
You don't need to be the default project manager for everyone around you.
4. Give yourself permission to rest
Rest doesn't have to be something you earn after everything is finished.
Consider building small moments of rest into your day. Maybe it's sitting down with your coffee before starting work, taking ten minutes without your phone, or having an evening where you don't try to catch up on everything.
Your needs belong on the list, too.
How can I check in with myself during the seasonal change?
One of the most helpful things you can do is notice how the change in season is affecting you before you reach the point of feeling completely overwhelmed.
Try taking a few minutes once a week to reflect on these questions:
Your mood
Have I been feeling more anxious, irritable, low, or emotionally overwhelmed?
Have I noticed changes in how I respond to everyday stress?
Your energy
Am I feeling more tired than usual?
Am I having a harder time getting started with everyday tasks?
Am I getting enough time to rest?
Your mental load
What responsibilities are taking up the most mental space right now?
Am I carrying responsibilities that could be shared?
What am I worried about forgetting or not getting done?
Your needs
Have I made time for myself this week?
What have I been putting off because everyone else's needs feel more urgent?
What is one thing I could do differently this week to support myself?
You don't need to have an answer for every question. The purpose is to become more aware of what you're experiencing and what might help.
When should I consider talking to a therapist about seasonal anxiety or burnout?
If changes in your mood, anxiety, sleep, or energy are lasting more than a few weeks, becoming more difficult to manage, or affecting your relationships, work, or everyday life, it's worth reaching out for support.
You don't have to wait until you're completely overwhelmed to talk to someone.
Therapy can offer a space to explore what you're carrying, understand patterns that may be contributing to your stress, and consider ways to make more room for your own needs.
At Sormaz Psychotherapy Services, I offer virtual therapy for women in Ontario who are navigating anxiety, burnout, overwhelm, and the mental load.
If you've been feeling like you're carrying a lot lately, you don't have to figure everything out on your own.
You are allowed to be human. You are allowed to need support. And you are allowed to rest.