It's Autumn: Prepare Yourself for the Season's Melancholy

Seasonal transitions can be welcomed or bittersweet. Here's how to handle this one

Photo taken at Cape May Point, NJ in September

In late summer, when I was young, the early evening air filled with music from the local high school’s marching band practice. The sound of drums and strident brass wafted down the hill to our home. Those “big kids,” who seemed impossibly wizened and mature to me, were prepping for the fall.

Even as a young child, this bittersweet reminder of summer’s end left me with sadness and longing, but also hopeful expectation for the season ahead.

As a psychologist, I see a variety of reactions to the changing seasons among clients — sometimes filled with hope and wonder, and other times, frustration and even dread. Although fall may herald a new start — a new school year, a busier time at work, or at least, a reprieve from heat and humidity — it also can evoke a sense of loss. The beauty of September’s crystal blue skies taunt us with the reminder that beauty and joy are fleeting, change is inevitable, and winter (physically or metaphorically) will arrive soon.

How seasonal transitions affect us

The paradox of seasonal change — how nature’s transitions herald both joy and sadness — can create a sense of disequilibrium. The beauty of any season is often coupled with a dark side. The freewheeling promise of summer is accompanied by miserable, blazing heat. Picture-perfect winter snowflakes can transform into a treacherous storm. The beauty of fall signifies endings, with its gorgeous colors as the year’s final curtain call.

Many cultures honor the passage of time associated with the seasons. Some Native Americans in the US, for example, honor the Winter solstice (the day with the least sunlight in the northern hemisphere) with a traditional sun dance. Scandinavians celebrate St. Lucia’s Day, with the intention of envisioning hope at the darkest time of year.

Seasonal Affective Disorder (SAD), a condition that causes depression, apathy, and fatigue, is tied to seasonal changes in the late fall and winter. SAD is associated with decreased daylight hours and disruptions in melatonin levels and it affects millions of Americans, according to a report from the National Institute of Mental Health.

Other mental health conditions, such as bipolar disorder and even suicidality, are also associated with “seasonality,” or the impact of extreme seasonal changes in temperature and available daylight hours. At higher latitudes, the greater variation in daylight exposure is associated with increased vulnerability to developing certain mental health conditions, reported National Institutes of Health researchers Rui Zhang and Nora Volkow in their review of the research.

Not all seasonal mood changes are as severe as SAD, though. Our bodies clamor to adjust to temperature changes, even in those countries or US states with less seasonal variation. Reactions to seasonal change are not always biologically based, though; they can reflect emotions associated with traditions, expectations, and beliefs about the seasons. All over the world, people tend to sleep less in summer, thanks to the extra daylight and heat, and conversely sleep longer on winter nights — a factor that by itself can affect moods.

What makes the fall so challenging?

Even if summer is your least favorite season, the transition to fall can evoke a sense of loss. The shorter daylight hours, cooler temperatures, and nature’s warm palette of colors — all reminders of seasonal change — start as a whisper but increase to a roar. The transition from summer to fall boasts elements of what UCLA researchers Hengchen Dai and Claire Li describe as temporal landmarks. These include holidays, birthdays, and other personally relevant anchors in time, but also culturally accepted seasonal landmarks that signify a distinction between past and present. The lazy days of summer are over; time to get back to work!

This pressing awareness of transition, aging, and the passage of time can spark a sense of sadness and longing and often a time for personal self-reflection. Fall epitomizes the melancholy and sadness that Susan Cain describes in her book, Bittersweet. She remarks that an intense awareness of the passing of time gives rise to bittersweet emotions:

“Bittersweetness is a tendency to states of longing, poignancy, and sorrow; an acute awareness of passing time; and a curiously piercing joy at the beauty of the world. It recognizes that light and dark, birth and death — bitter and sweet — are forever paired.”

What you can do

You can navigate the transition from summer to fall with a few strategies:

• Embrace fall as a time for self-reflection. An awareness of limited time can spark a desire to take stock, shore up your resources, and determine what is most valuable and meaningful. Just like the backyard squirrel gathers food in the fall in preparation for the future, you, too, can prepare for what’s ahead. Reflect on the past year and identify what you value most, what gives you joy, and what supports you. Then consider how to put this awareness into action.

• Honor your sadness or grief. Sadness in the fall may stem from actual changes that are quite difficult to navigate. Some are bittersweet: your child’s first day of kindergarten or their move-in day at college; watching an elderly parent struggle to maintain independence; turning down a plum job offer to avoid uprooting your family. Other times, sadness may be associated with SAD; if so, speak with your physician or a licensed mental health professional about treatment options. Take the time you need to grieve any changes and losses and to seek support from those you love and trust.

• Take note of what you would like to change going forward. The transition to fall can signal what researchers Dai and Li also described as a “fresh start,” often seen with renewed energy to tackle that new school year, the start of a semester, or an uptick in activity at work. It can also include a commitment to spend more time with friends, engage in enjoyable activities, and take care of your health and wellbeing. Consider what new ventures inspire you and act on them.

Now when I overhear a high school’s band practice, I am reminded of my younger self, filled with expectant waiting for something good ahead. Even when we face the passage of time, we can harness this awareness to honor our past and focus on the present moment. Cain points out that embracing “the bittersweetness at the heart of life is the true path to creativity, connection, and transcendence.”

Not a bad idea.

This article was originally posted on Medium. For more of my articles about health and wellness, join me there: https://medium.com/@gailpostphd

Disclaimer: Please note that my articles are for informational purposes only and are not to be taken as mental health or medical advice. If you are in need of personal guidance, please reach out to mental health professionals in your community.