Maren Kristensen specialises in women’s mental health and is the founder of Therapy With Maren. In her signature therapy program, flourish, she helps women of all ages and backgrounds access joy, success & fulfillment in all parts of life.
As the seasons shift, so do our moods. Since spring sunlight has been streaming into my apartment, filling my home with an easy brightness that lifts my spirits and places an immediate smile on my face. But now, as the days shorten and the sun sinks lower on the horizon here in the northern hemisphere, I feel the familiar dread of winter approaching. Being a summer lover at heart, my heart sinks at the thought of the long, cold, and seemingly endless winter ahead.
I’m not alone in dreading this seasonal shift. As the crisp mornings arrive and daylight retreats, many of us feel the autumn blues creeping in. The vibrant hues of September give way to November’s dull gray, sapping our energy and making everyday tasks feel harder. But what if, rather than surrendering to the gloom, autumn can be an opportunity to recalibrate and find joy in the stillness? It doesn’t require a major life overhaul – just a shift in perspective and a few intentional ways that can turn those blues into a more positive, cozy hue.
Eight scientifically proven ways to stay ahead of the autumn blues
1. Embrace a simple routine
Autumn invites us to slow down, but we often resist, trying to maintain the energy of summer. Instead, lean into the season’s simplicity. Establishing a gentle routine – like starting your day with a five-minute stretch, creating good sleep hygiene – can anchor your day and build well-being. This season is about slowing down, so embrace cozy evenings, nourishing meals, and self-care.
2. Choose a positive mindset
Complaining won’t change the weather, but it does reinforce a negative outlook. In his book Think Like a Monk, Jay Shetty emphasizes how negativity is contagious, whether from colleagues or on social media. Surround yourself with optimists and focus on what you can control. That gray sky? It’s a turn on some gentle music and curl up with that book you’ve been meaning to read. The chill in the air? A reason to light some candles and brew a cozy cup of tea. Shifting your mindset to a positive outlook not only helps emotionally, but studies show it can increase your lifespan by 15%.
3. Power pose your way through the darkness
Did you know that your posture affects your mood? Studies show that standing tall in a “power pose” can reduce cortisol (the stress hormone) by up to 25%, boosting your confidence and lowering stress. Next time you’re feeling down, take a few minutes to stand in a power pose and notice how it lifts your mood. Dressing in a way that makes you feel good also helps you carry yourself with more positivity.
4. Practice gratitude with the 3 P’s
The 3 P’s—Person, Pleasure, Promise—is a gratitude practice from Dr. Rangan Chatterjee’s The Stress Solution. Each night, write down something from your day under each category: a person who made your day better, a small pleasure, and a promise for tomorrow. This simple practice rewires your brain to focus on the positive, transforming your outlook almost instantly.
5. Harness the power of nature
With less daylight, it’s essential to make the most of the natural light we do get. A brisk walk in the crisp autumn air or simply noticing how nature is changing around you can be incredibly grounding and help regulate your circadian rhythm, improving your mood and sleep. Studies show that spending time in nature can boost your mood, sharpen memory, and reduce stress.
6. Connect with others
As nights grow longer, we may feel inclined to isolate ourselves, but connection is key to fighting the autumn blues. Reach out to a friend for coffee, join a community group, or send a quick message to someone you’ve been meaning to reconnect with. Human connection fosters positivity, reminding us we’re part of something bigger than ourselves.
7. Create your own hygge
The Danish concept of hygge – creating a warm, cozy atmosphere – can be a powerful antidote to the darkening days. Small things like lighting candles, wearing the chunky sweater you love, playing your favorite music, or adding soft lighting can make your space feel inviting. By making your home a sanctuary, you’ll find it easier to embrace the season rather than resist it.
8. Practice compassion over perfection
In a world obsessed with productivity, it’s easy to feel guilty for slowing down. But autumn is a time for reflection and rest. If you feel low, give yourself permission to slow your pace, say no to extra commitments, or take a break. Compassion over perfection is key. Remember, autumn is a season of transformation, both in nature and within ourselves.
Read more from Maren Kristensen
Maren Kristensen, Psychologist and Mindfulness Coach
Maren Kristensen is an up-and-coming leader in the women’s mental health industry. Her education, clinical experience, and personal mental health journey give her an in-depth understanding of the mind-body connection and how it impacts overall well-being. As the founder of Therapy With Maren, she guides women all over the world to move from self-doubt to self-love so they can live the life they actually want. With a strong belief that caring for your mental health should be a manageable, practical, and celebrated part of life, her holistic therapy program, flourish, is paving a new path of mental health support for women.
