As summer begins to wind down, the arrival of autumn can bring a mixture of feelings. For some people, cooler mornings, darker evenings and familiar routines can feel comforting. For others, the change in season can bring anxiety, low mood, disrupted routines or a sense that life is moving faster than they are ready for. Preparing for change and the autumn transition can help us approach these shifts with greater awareness, flexibility and self-compassion.

Change is an unavoidable part of life, but that does not mean it is always easy. Even positive changes can create uncertainty, and changes that are outside our control can be particularly difficult. Dialectical Behaviour Therapy (DBT) offers practical skills that can help us acknowledge what is happening, regulate our emotions and make choices that support us through periods of transition.

Notice what is changing

A useful first step in preparing for change and the autumn transition is simply noticing what the change means for you. Rather than assuming that autumn will affect you in a particular way, take some time to observe your thoughts, emotions, physical sensations and behaviours.

Perhaps you notice that shorter days affect your energy. Maybe returning to work, school or university changes your routine. You might find yourself missing the freedom of summer or feeling pressure to become more productive as September approaches.

Mindfulness can help us notice these experiences without immediately judging them or trying to make them disappear. The aim is not to force yourself to feel positive about change. Instead, it is about observing your experience and responding to it more intentionally.

Accept what you cannot control

One of the central ideas in DBT is radical acceptance. This does not mean liking a situation, agreeing with it or giving up. It means acknowledging reality as it is, rather than exhausting ourselves fighting against something that has already happened or cannot currently be changed.

Autumn will bring darker evenings. Temperatures will change. Routines may shift. Some parts of this transition may be outside your control, and you can still decide how you respond. When you notice yourself thinking, “I don’t want things to change”, try adding, “and this is what is happening right now”. This small shift can create space for acceptance without invalidating how difficult the change feels.

Prepare rather than predict

When faced with uncertainty, our minds can quickly start predicting what might go wrong. Preparing for change is different from trying to predict every possible problem. Consider what you can realistically prepare for. Could you adjust your sleep routine gradually? Plan enjoyable activities for darker evenings? Reconnect with supportive people before your schedule becomes busier? Make space for rest rather than waiting until you feel overwhelmed?

Using DBT’s PLEASE skills can also support emotional vulnerability during seasonal changes. Attending to physical health, sleep, eating, movement and substances can help create a stronger foundation for managing emotions. Preparation does not need to mean creating a perfect autumn routine. Small, sustainable changes are often more useful than attempting to overhaul everything at once.

Use emotion regulation skills

Transitions can bring strong emotions, even when we know logically that change is a normal part of life. Emotion regulation skills can help us understand what we are experiencing and decide how we want to respond. Try checking the facts when you notice anxiety about the months ahead. Ask yourself: What do I know for certain? What am I assuming? Is there another possible interpretation?

If you are experiencing sadness or disappointment, consider whether there is an appropriate way to act opposite to an unhelpful urge. This might mean maintaining social contact when you want to withdraw, engaging in an activity when you feel stuck, or getting outside even when staying indoors feels easier.

Make room for both acceptance and change

Preparing for change and the autumn transition does not require choosing between accepting how things are and trying to make things better. DBT encourages us to hold both.

You can miss summer and look forward to autumn. You can find change difficult and still take steps towards it. You can acknowledge that something is outside your control while identifying what remains within your influence.

As the season changes, try approaching yourself with curiosity rather than judgement. Notice what you need, use the skills available to you and give yourself permission to adjust gradually. Change does not have to be something you simply endure. With preparation, mindfulness and DBT skills, it can become an opportunity to practise flexibility, acceptance and effective coping.

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