Fall often brings a sense of change. 

For some people, that change feels exciting: a new school year, new routines, cooler weather, and a fresh start. For others, the transition into fall can feel unexpectedly heavy. 

Students may be returning to school or beginning university. Parents may be adjusting to new schedules and responsibilities. Work and family routines may become busier. At the same time, daylight begins to decrease, the sun sets earlier, and the days can suddenly feel much shorter. 

When several changes happen at once, it is understandable to feel overwhelmed. 

Why Can Fall Affect Our Mood? 

As summer ends, our routines and surroundings can change quickly. We may spend less time outdoors, have more structured schedules, and experience fewer hours of daylight. 

Some people notice changes in their mood, energy, sleep, motivation, or concentration during the fall and winter months. 

For some, these changes may be linked to Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern. According to the Canadian Psychological Association, an estimated 15% of Canadians will experience at least a mild form of SAD in their lifetime, with 2 to 3% experiencing more serious symptoms. Others may not meet the criteria for SAD but still notice they feel more tired, withdrawn, irritable, or overwhelmed as the season changes. 

For Students: Adjusting to a New Pace

Returning to school can bring new academic expectations, assignments, extracurricular activities, changing friendships, and less downtime. 

For students beginning university, the transition may also include moving away from home, meeting new people, navigating increased independence, and managing a demanding workload. 

Even when these changes are positive, adjusting can take time. It is possible to feel excited about a new chapter while also feeling anxious, homesick, uncertain, or overwhelmed. 

For Parents: A Transition of Your Own

The beginning of a new school year can also be a significant adjustment for parents. 

New routines, transportation, extracurricular activities, financial responsibilities, and concerns about how a child is adjusting can all add to an already busy schedule. 

For parents of children entering kindergarten, high school, or university, these milestones can bring many emotions at once. Pride and excitement can exist alongside worry, sadness, or uncertainty. 

When the Days Start Feeling Shorter

Earlier sunsets can also affect how our days feel. 

By the time school or work is finished, it may already be getting dark. Some people find that they feel more tired in the evening, less motivated to leave the house, or as though there simply is not enough time in the day. 

Recognizing that seasonal changes can affect us may help us respond with a little more patience and care. 

Small Ways to Support Yourself This Fall

You do not need to completely change your routine to support your well-being. Small, consistent habits can make a difference. 

• Make use of daylight. When you can, spend time outdoors during daylight hours - even a short walk or a few minutes outside at lunch helps. 

• Give yourself time to adjust. New routines do not have to feel comfortable immediately. Settling into a new school year, university experience, or family schedule takes time. 

• Protect the basics. Try to prioritize sleep, regular meals, movement, social connection, and time to recharge. 

• Create something to look forward to. Small moments of enjoyment; a coffee with a friend, a favourite show, a walk, a hobby, or a quiet evening can help bring balance to a busy week. 

When Additional Support May Be Helpful

Feeling stressed or tired during a transition does not necessarily mean that someone is experiencing depression. 

However, it may be helpful to seek additional support when changes in mood, motivation, sleep, concentration, or energy persist or begin interfering with everyday life. 

This might look like withdrawing from others, struggling to attend school or work, losing interest in activities you normally enjoy, or feeling increasingly unable to manage daily responsibilities. 

You do not have to wait until things feel unmanageable before reaching out. Speaking with a qualified mental health professional can provide an opportunity to better understand what you are experiencing and explore strategies that may help. 

Could an Assessment Be Helpful?

Sometimes a new school year or period of transition brings attention to concerns that may have been present for longer, such as ongoing difficulties with attention, organization, social communication, mood, memory, or everyday functioning. 

For some people, the shift toward shorter, darker days brings more than a passing case of the "fall blues." If low mood, fatigue, or loss of motivation returns at the same time each year and starts to interfere with daily life, it may point to Seasonal Affective Disorder or another mood concern worth exploring further, rather than something that will simply pass on its own. 

At Dr. Melanie Cochrane & Associates, we offer:

• Neurodevelopmental assessments, including assessments related to ADHD and Autism 

• Psychodiagnostic assessments to better understand emotional and mental health concerns, including recurring seasonal mood changes 

• Neuropsychological assessments to explore memory, attention, thinking, and cognitive functioning 

Assessment is one path forward, but it is not the only one. Our team of registered psychologists and psychotherapists also offers therapy to support you through this seasonal adjustment - whether that means working through feelings of overwhelm, building coping strategies for the shorter days, or processing a new diagnosis once an assessment is complete. 

An assessment can help provide clarity about what may be contributing to ongoing difficulties, and what kinds of support or recommendations might help. 

A Gentle Reminder for the Season Ahead

Fall can ask us to adjust to many things at once: new routines, academic pressures, family changes, cooler weather, and fewer hours of daylight. 

It is okay if that adjustment takes time. 

Pay attention to what you need, stay connected where you can, make room for rest, and be patient with yourself as you settle into the season. 

If the transition into fall is feeling especially difficult, or if you have questions about whether therapy or an assessment may be helpful, please know that you do not have to navigate those questions alone. 

At Dr. Melanie Cochrane & Associates, we are here to support you with warmth, care, and compassion. If you are feeling overwhelmed, experiencing changes in your mood, or looking for greater clarity about concerns you have been experiencing, please feel free to reach out to our clinic. We would be very happy to connect with you and help you explore the support that may feel right for you!

Citations:  

Amirault, S. (2018, July). "Psychology Works" fact sheet: Seasonal affective disorder (depression with seasonal pattern). Canadian Psychological Association. https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern/