The autumn slump (how to cope with fatigue as the season changes)
- Emily Hart
- Oct 15
- 9 min read
Updated: Oct 16
Autumn is here and whether we love it or hate it, we might be experiencing a dip in our energy or motivation in what’s often called referred to as the autumn slump. The days get shorter, the dark evenings longer, and our routines can start to feel a little heavier, especially when we’re already managing the demands of caring. Not everyone will feel this shift, but if we do notice that things feel a little harder this time of year, here’s some small ways to make the autumn transition smoother so we can feel calmer and better prepared for the months ahead.
We'll explore:
Why autumn can feel harder than the rest of the year
There’s real science behind the autumn slump, even if it feels like it’s in our heads.
Things like temperature and our daily rhythm can all quietly influence how we feel day to day. When there’s less daylight, our bodies produce less serotonin (the 'feel-good' hormone) and vitamin D, which can lead to us experiencing things like lower mood and fatigue. Some carers find it helpful to take a vitamin D supplement during the darker months.
At the same time, the darker mornings can make it harder for us to wake up feeling refreshed, especially if we get up early to sort medication, change bedding, or just have a short moment of quiet to ourselves.
The colder weather often causes us to spend more time indoors, which can bring a sense of isolation with it. Many carers in the community share that they feel less motivated to get outside or see people once the evenings draw in.
"It's the early darkness at night and the much delayed light in the morning. I feel like I am deprived of half a day."
For those of us balancing caring with parenting, autumn can also mean a big shift in routine for our cared-for, from children waking later, going back to school, starting secondary school or university, fewer outdoor activities, and that familiar scramble to fit everything in.
Spotting our own autumn triggers
One of the most helpful things we can do is to pause and make a note of what exactly we might find harder around this period. The autumn slump looks different for everyone, and understanding our own triggers can sometimes help make the transition feel more manageable.
For some of us, it might be a dip in our energy levels or a struggle to wake up as the mornings stay dark. Others might feel less motivated when it comes to completing our usual daily tasks. Maybe we're feeling a bit more disconnected from others as we start to spend more time indoors, or feeling the extra cost of keeping both ourselves and the person we care for comfortable as temperatures drop.
We could use the following prompts to help:
What do I notice changes for me around this time of year?
Is there anything that becomes harder as the season changes from summer to autumn?
Am I feeling more tired or less motivated than usual?
Do I need more rest, sunlight, connection, or support right now?
The guide to understanding our non-negotiable needs is a great place to start if we'd like to explore what we might be needing at the moment, whether that’s more rest, fresh air, or time for ourselves. Recognising these patterns isn’t about fixing everything overnight but It’s about understanding what’s going on for us, so we can make small, practical changes that help us feel steadier.
When it’s more than the autumn slump
Sometimes, what feels like a seasonal dip can actually be something heavier. If we're finding it hard to get through the day, feeling persistently low, or losing interest in things that usually bring joy, we could be experiencing more than the autumn slump. Read the Mental Health guide for more support and helpful resources. We can also talk to our GP or contact our local support organisations for mental health support for us or our cared for.
For some of us, these seasonal changes can develop into something known as Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern, often worse in autumn and winter. If we notice that our mood or energy levels feel consistently low, or it’s becoming harder to cope, it might be worth finding out more about SAD. We can read more about the symptoms and support available on the NHS website.
What’s helped other carers
The autumn slump might show up differently for each of us, but hearing what’s helped others can make it feel a bit easier to handle. Here’s what other carers in the Mobilise community have shared:
“ …as a family we love the change in the season and the beautiful colours in nature but for our disabled daughter the drop in temperature affects her joints, pain and Type 1 Diabetes …she can often be bedbound and not able to get outside very much. A nice thing we do is have a cinema night so pull the sofa bed out and all snuggle up with her in the lounge and watch a film together with popcorn and snacks and put twinkly lights on. It's a lovely relaxed time for us all, and sometimes we play board games together which she loves and with the view out the window it feels like you are outside.”
“ I love the autumn colours and cooler temperatures ..heading towards Christmas is a dread as I have lost so many family and my cared for hates Christmas ..we don't have people to buy gifts for or receive many ...and I miss the family times ...Christmas is advertised so early too filling me with anxiety in September…”
“ I'm going to have to start driving to work in the dark and then coming home in the dark but coping so for me it's trying to get outside when I can.”
“The early dark is always depressing but on the other hand there are the lovely autumn colours and the chance to cook different food and wear different clothes (even if these are old favourites). Also TV programs improve slightly…”
“I like to use the longer evenings as a self pampering time like doing a face mask or painting my nails or having a hot chocolate and wearing cosy PJs . I don't like the cold dark mornings but find lighting a candle and playing music puts me in a more uplifting mood. I find smells and sounds can lift the spirits."
Tried and tested ways to ease the autumn slump
Embrace natural light
Spending even a few minutes by our favourite window each morning can make a real difference, if we can manage it. Opening the curtains, sitting near natural light while having a quick cuppa, or stepping outside with the person we care for (even just to the garden or doorstep) helps reset our body clock and boost our mood.
Use soft lighting
If we’re often indoors or up early before sunrise to support the person we care for, turning on a bright lamp or using warmer, softer lighting throughout the day can make our space feel more inviting and cosy. Some carers in the Mobilise Hub have shared that fairy lights, daylight bulbs, or a favourite lamp make darker days feel a bit better. Read free and low-cost ways for carers to feel cosy for more inspiration.
Buy a daylight lamp
A light therapy lamp can be another option, if it’s affordable to you. It mimics sunlight on our skin, which we might be missing when we’re indoors helping someone else. Using it while assisting with morning routines, mealtimes, or paperwork can give us a small boost even on the greyest days. The NHS guidance on Seasonal Affective Disorder (SAD) has some useful advice on choosing one.
Move more
When it comes to increasing our movement, it doesn’t have to mean formal exercise. It could be gentle stretches during TV adverts, or doing a few steps around the kitchen while waiting for the kettle to boil. Even a walk to the shop or around the garden could help get our blood pumping. If we’re helping someone with their mobility, like guiding them to the bathroom, walking with them outside, or doing light lifting, this is movement too, and it adds up.
If energy is low, start small. Try five minutes of stretching in the morning, or follow a short chair yoga video. The goal isn’t perfection, but it’s simply to give our body a little light and movement each day to help improve our mood.
Supporting our mental health and mood in the autumn months
When the seasons shift, everything around us can start to feel a bit unsettled, but holding onto small, familiar routines can give us a sense of stability when everything else feels like it’s changing.
This might mean making gentle tweaks to the way we already do things. If laundry usually dries on the line, we might move to drying racks inside and plan washing days around the weather.
It can also help to have a few small “reset” activities ready for days that feel heavy or low. This might be reading a few pages of a book, journaling, or taking five quiet minutes for ourselves. If we’re craving connection, a quick chat in the Mobilise Hub could make a huge difference to our mood.
Even the smallest routines like lighting a candle at the same time each evening or listening to our favourite music as we get up can act as small anchors through the darker months, reminding us that change might be constant, but comfort can be too.
Get a better sense of connection during the quieter period
It’s easy to feel a little more cut off both physically and emotionally as autumn settles in and the days grow shorter. As carers, we often already face higher levels of isolation but the colder weather, darker evenings, and the extra effort it takes to get out and about can make staying connected even harder can chip away at our sense of connection. Feeling connected doesn’t always mean doing more, but sometimes it’s about finding small, meaningful moments of contact that help us feel more seen and supported as carers.
If our usual catch-ups with friends or neighbours happen outdoors, we could swap a walk for a quick coffee inside. The important thing is maintaining our moments of connection, even though our surrounding setting is changing.
If we’re craving connection with other carers who get it, joining the Mobilise Hub is a great starting point. We might also want to check in with our local carers’ centre to see what events, coffee mornings or drop-in sessions are happening nearby. These can be lovely low-pressure spaces to meet others, swap stories, and take a breather from caring responsibilities, even if it’s just for an hour.
For some of us, connection might come from the familiar faces already in our lives. That might be a quick chat with a neighbour, a message to a friend, or calling a family member. If this time of year feels harder for us, letting the people around us know that can be powerful. A simple “I tend to find autumn a bit tricky” might be all it takes to encourage others to check in more regularly.
If it’s not easy to leave the house right now, there are still ways to feel close to others. We might want to try:
Arranging a regular phone or video call with a friend or sibling, even a short weekly catch-up, can make a big difference.
Listen to our favourite podcast or radio show while doing chores; the familiar voices can bring a comforting sense of company.
Join an online carers’ support group or activity, like a virtual coffee morning or wellbeing workshop. We also have a range of Mobilise: LIVE events in the Mobilise Hub that we might want to try.
Start a small group chat with a few trusted friends or family members and use it as a place to share updates, small wins or a sentence to say we're struggling.
Connection doesn’t have to be only with people. Around this time of year, we might also find comfort in reconnecting with nature. Even a few minutes outdoors can help us slow down and reset, whether it's breathing in the crisp autumn air, noticing the changing colours of the trees, or listening to birds as the day begins. These small, sensory moments can gently ground us and remind us that we’re part of something bigger, steady, and still moving forward even as the season shifts.
If we’re looking for some more inspiration on how to find connections, we might enjoy how to find safe peer support as a carer or how to ask for help as a carer, both of which offer practical ways to reach out and strengthen the connections that keep us going
Get help with money and feeling comfortable at home
As the weather turns colder, it’s natural to feel anxious about rising energy costs. Balancing the need to stay warm and comfortable with the pressure of increased gas and electricity bills can be a lot. If this is something we're feeling, we're not alone, and help is available.
You might be eligible for support such as the Warm Home Discount, Winter Fuel Payment, or Cold Weather Payment. The Mobilise financial support for carers guide could help if we need further guidance and practical tips on budgeting through the colder months.
What now?
Sometimes the best place to start is with one small step. Maybe that’s writing down one thing that you might find harder this autumn, and one small thing you want to try to help.
You could also use the Mobilise Hub to share how you’re finding autumn or find inspiration from other carers for things that have helped them with the transition.
If you’d like a bit more in-person support, take a look at what’s available locally. Carer support organisations might be running warm hubs, events, and drop-ins where we can connect with others and get advice on our finances or wellbeing. Find out how to make the most of local support in 'Carer organisations: in-person support that makes a real difference' or use this tool to find carer services near you.
