How to Cope with Autumn Blues and Stress

© iStock

The rainy season, shorter days, and the return to routine after holidays often pose a challenge to our psychological well-being. But is it possible to transform autumn melancholy and a sense of chaos into a resource for personal growth? IQ Media explored how to approach this period with conscious inner adjustment and learn to cope with anxiety and stress.

Anastasia Mospan

Research Fellow at the International Laboratory of Positive Psychology of Personality and Motivation at HSE University, lecturer, practitioner psychologist, PhD in Psychology

Autumn SOS, or How to Deal with Unpredictability

With its gloomy weather, shorter days, and the feeling of things coming to an end, autumn asks more of our inner resources. The summer boost of activity and openness to the world naturally gives way to a phase characterised by introspection, slowing down, and engaging in self-reflection. During this period of emotional ‘blues,’ it is especially important to care for oneself so that the seasonal transition becomes a time of conscious restoration and renewal.

We become overwhelmed by new tasks, deadlines, and responsibilities, which creates a sense of chaos and unpredictability. This autumn rhythm—when plans change every hour and priorities conflict—can actually serve as an opportunity to train our tolerance to ambiguity. According to existential psychology, uncertainty and anxiety about the unknown are intrinsic to human existence. However, instead of trying to control every aspect of life, one can develop the skill of mindful acceptance: allowing events to unfold without impulsive reactions driven by anxiety. This skill helps to maintain mental clarity in conditions of information overload and time constraints.

How to Prevent Exhaustion

In the whirlwind of new tasks, our energy can quickly deplete. This is where self-efficacy—belief in one’s ability to handle specific tasks—plays a key role. It can be strengthened by focusing not on large, abstract goals, but on concrete, achievable steps: conducting one meeting well; completing a small-scale project; establishing a consistent morning routine. Each such step becomes a building block in the foundation of confidence that keeps chaos from knocking you off balance.

When the external world feels less welcoming, resilience becomes particularly important

Psychologist Salvatore Maddi describes resilience as a combination of three components: involvement, control, and acceptance of challenge. Amid seasonal changes, involvement consists of finding meaning in current tasks rather than waiting for ‘ideal conditions.’ Control means focusing on the aspects of schedule and routine that can indeed be changed. Acceptance of challenge lies in perceiving work-related chaos as an opportunity to improve prioritisation skills.

Autumn Optimism and Maintaining Inner Stability

The ability to change strategies without losing one’s sense of integrity is the essence of psychological flexibility.

Autumn calls for shifting from a relaxed ‘summer’ mode to a more organised one—without sacrificing one’s inner core

This involves being able to easily switch between tasks, delegate responsibilities, and revise plans when circumstances change without feeling guilty about it.

Optimism has nothing to do with toxic positivity. In terms of autumn stress, it means interpreting this seasonal decay not as an ending, but as a necessary pause in the natural cycle of growth. This perspective allows us to see current stress not as a dead end, but as a phase after which new clarity and opportunities will appear.

Thus, autumn tension becomes not a period of battling chaos, but a time of consciously applying one's inner resources

By using this season for personal development, we do not simply ‘survive’ the difficult phase—we emerge from it more resilient and renewed.

Practices for Seasonal Self-Adjustment

Simple daily practices can help to shift attention toward a more optimistic perspective. They offer a sense of stability and confidence, and reduce stress levels.

• A gratitude journal. By taking daily note of 2–3 moments you are grateful for, you encourage awareness of the resources present in seemingly routine experiences, which directly reinforces optimism.
• Creating rituals. Predictable morning or evening routines (for example, a quiet cup of tea or 10 minutes of reading) serve as anchors of stability.
• Sensory comfort. Autumn is a time to focus on tactile sensations: a soft blanket, a warm sweater, a favourite scent. Being mindful of physical comfort helps to quickly reduce stress.
• Small hobbies. Learning a simple new skill (such as calligraphy or baking) provides a sense of progress and control over the outcome, which nurtures self-efficacy.

See the original in Russian on IQ Media.