When the Leaves Fall: Reflections on Autumn, Anxiety, Menopause, Grief, and Family Change

Today is Mabon, the autumn equinox, a moment of balance between light and dark, day and night. This morning, I stepped outside to meet a client for an outdoor therapy session in a local nature reserve. There is a definite nip to the air, most certainly cooler, and I instinctively reached for a thicker coat. Around us, the trees were beginning to turn golden, russet, and deep brown and there was a quiet beauty in the way the landscape is prepared to let go.

This time of year always brings a sense of reflection for me, and I know I’m not alone. Autumn invites us to slow down, to notice, and to feel. But it can also stir up emotions that are harder to name, a kind of seasonal anxiety, a sense of grief, or a deep inner restlessness, especially for those of us navigating menopause or experiencing family transitions.

Whether it’s the bittersweet moment of a child leaving for university, the quiet ache of grief, or the hormonal shifts of midlife, autumn can stir emotions that deserve gentle attention.

The Emotional Landscape of Autumn

There’s something about the changing light and cooler air that seems to awaken a deeper sensitivity. As the natural world begins its descent into winter, many of us feel a subtle emotional shift. For some, this brings peace and clarity. For others, it can feel unsettling.

You might notice:
- A dip in mood or energy
- Trouble sleeping or waking earlier than usual
- A sense of nostalgia or emotional heaviness
- Heightened anxiety or irritability

These are common responses to seasonal change. Our bodies are deeply attuned to nature’s rhythms, and as the days grow shorter, our nervous systems can become more reactive. For those prone to seasonal affective disorder (SAD), this time of year can be particularly challenging.

Family Transitions: The Bittersweet Shift

Autumn often coincides with big changes in family life. I’ve spoken with many women recently who are adjusting to children leaving for university, starting new jobs, or simply growing into independence. These transitions can stir a mix of pride, sadness, and uncertainty.

If you’re experiencing this, you might be feeling:
- A sense of loss or emptiness
- Shifts in your role or identity
- A need to reimagine your daily routines
- A longing for connection or purpose

This is sometimes called empty nest syndrome, but I think that term doesn’t quite capture the depth of what’s happening. It’s not just about the absence of children — it’s about the quiet invitation to rediscover yourself. And that can feel both liberating and disorienting.

Grief in the Quiet Months

Autumn and winter often bring grief closer to the surface. Whether it’s the loss of a loved one, a relationship, or a former version of yourself, the stillness of the season can amplify what’s been quietly lingering.

Grief doesn’t follow a calendar, but the darker months can make it more visible. You might notice:
- Memories resurfacing unexpectedly
- A sense of emotional vulnerability
- A desire to withdraw or cocoon
- A need for comfort and grounding

Nature models grief beautifully. The trees don’t resist the falling of their leaves, they let go, trusting that spring will come again. There’s wisdom in that. If you’re grieving, know that your emotions are valid, and you don’t have to carry them alone.

Menopause and the Mirror of Autumn

Menopause is its own season of change, a time of hormonal shifts, emotional recalibration, and deep inner transformation. Autumn often mirrors this process, offering both challenges and opportunities for reflection.

Many of my clients report that symptoms such as:
- Sleep disruption
- Mood swings
- Brain fog or anxiety
- Fatigue and hot flushes

Symptoms can feel more intense during seasonal transitions. The drop in light and temperature can affect our circadian rhythms and hormone regulation, making it even more important to nurture ourselves with warmth, rest, and compassion.

Menopause also brings a kind of emotional reckoning. It’s a time when many women begin to ask: Who am I now? What do I need? What do I want to let go of? These are powerful questions, and autumn is a beautiful time to sit with them.

Gentle Ways to Support Yourself This Season

Here are a few practices I return to, and often share with clients to support emotional wellbeing during autumn:

1. Spend Time in Nature
   Even short walks can help regulate mood and reduce anxiety. Nature offers grounding, perspective, and a sense of connection. Notice the colours, the textures, the sounds. Let them soothe your nervous system.
2. Create Rituals of Comfort
   Warm drinks, soft blankets, journaling, lighting a candle. These small acts of care can make a significant difference. They help signal safety to the body and create moments of peace. Other comforting rituals:

• Gratitude Journaling: Write down what you’re grateful for from the past season. Focus on small moments, personal growth, or relationships. Gratitude helps shift perspective and ground us during emotional transitions.
• Create a Seasonal Altar: Gather natural items such as leaves, conkers, acorns, dried herbs and arrange them in a space that feels comforting. Add a candle and a written intention for balance or healing.
• Letting Go Ritual: Write down something you’re ready to release (e.g. a thought, habit, or emotional weight). Safely burn the paper or bury it in the earth as a symbolic act of letting go.
• Balance Meditation: Spend a few minutes in quiet meditation, focusing on breath and balance. Visualise equal light and dark within you and invite harmony into areas of life that feel out of sync.
• Harvest Feast or Tea Ritual: Prepare a simple seasonal meal or herbal tea using autumn ingredients (e.g. apples, squash, cinnamon). Eat or drink slowly, with intention, honouring the nourishment of the season. For me I have found a soothing Cacao drink which I have in the evening.

3. Connect With Others
   Reach out to friends, join a group, or seek therapeutic support. Talking about what you’re feeling, even if it’s hard to name can ease isolation and foster resilience.
4. Honour Your Emotions
   Allow space for grief, reflection, and rest. You don’t need to “fix” everything. Sometimes, simply acknowledging what’s present is the most healing act of all.
5. Support Your Body
   Eat nourishing foods, move gently, and prioritise sleep. If you’re navigating menopause, consider working with a therapist or practitioner who understands the emotional and physical layers of this transition.

Working With Me

In my practice, I support women through life’s seasonal shifts, emotional, hormonal, and relational. Whether you're feeling overwhelmed by autumn’s arrival, adjusting to changes in your family, or seeking deeper connection during menopause, I offer a space to explore, heal, and reconnect with your inner rhythm.

I also run nature-based workshops in local woodland, where we explore how the natural world can support emotional wellbeing, grief work, and personal growth. These sessions are designed to be gentle, grounding, and restorative — a chance to pause, reflect, and reconnect.

If you’d like to work together or join an upcoming workshop, feel free to get in touch. You’re warmly welcome. Click here to contact me.