Looking after your mental health as the days get shorter

Autumn can mean cosy vibes and woolly jumpers. But it can also mean leaving home in the dark and getting home in the dark, spending a lot more time indoors and adjusting to busy schedules in school, college or work as we race towards the end of the year.

Find a routine that works for you

A routine can bring a sense of stability when things around us are changing. It doesn’t need to be a packed timetable or a complete overhaul of your day.

Start with something manageable: getting up at a similar time, making time for meals or planning a break from study or work. Include things you enjoy, too. Rest and downtime deserve a place in your day.

Give yourself time to adjust. If your routine slips, you can pick it up again.

Make room for movement

When it’s cold or wet outside, getting active can feel like more effort. Start small and choose something that suits you.

That might be a short walk during a break, dancing to a few favourite songs or doing some stretching at home. If you can get outdoors during daylight hours, a walk is one way to combine movement with time outside.

You don’t have to set a big fitness goal. Find an activity you enjoy and build from there.

Give yourself time to wind down

Sleep and mental health are closely connected. When we’re not sleeping well, we can feel more irritable, find it harder to concentrate or feel less able to manage everyday challenges.

Try keeping reasonably consistent bedtimes and waking times. A wind-down routine can help, too: reading, listening to something relaxing or taking a break from your phone before bed.

Choose something you can realistically repeat.

Keep connected

If darker evenings mean you’re seeing less of people, try planning a small catch-up. Send a message, arrange a walk or spend some time with someone you feel comfortable around.

You don’t need an exciting plan or lots of energy to connect.

Make space for things you enjoy

Reading, music, baking, gaming or getting creative can give you a break from everyday demands. Relaxation looks different for everyone.

You could also take a moment to notice the season around you: the changing colours of leaves, the sounds outside or the view on a familiar route. Taking a photograph or drawing what you notice can be a simple way to pause.

Whatever your hobbies or interests are, the enjoyment should be in the doing, not in the outcome alone – it is the activity that is the goal, not something that is produced later.

Talk about how you’re feeling

If you’re feeling low, finding things difficult or losing interest in things you usually enjoy, tell someone you trust. Talk to your friends or family; you don’t need to have the perfect words to start a conversation.

Small everyday habits can support your wellbeing, and asking for support is part of looking after yourself, too.