Embracing Change: Adjusting to Fall with Emotionally Focused Therapy
As the leaves change and temperatures cool, the shift into fall can stir a variety of emotions. For some, the season is a cozy, welcomed transition; for others, it brings feelings of sadness, loneliness, or restlessness. Whatever the season might bring for you, it’s worth finding out how to help face the adjustment.
Emotionally Focused Therapy (EFT) prioritizes the importance of emotional connection and offers some ways to navigate these changes with self-compassion and awareness.
Using some of our EFT principles can help us embrace this season and foster deeper connections with ourselves and our loved ones.
Acknowledge Your Emotional Responses to Change
Transitions often ignite a variety of emotions, even for the most excited Fall fans!
EFT encourages us to tune into our feelings, however subtle or unexpected they may be. You may feel a sense of loss as summer fades, excitement for seasonal activities, or even a bit of anxiety about upcoming holidays.
Take a moment to pause and give space for these emotional shifts. By acknowledging them, compassionately and without judgment, you’re practicing a core principle of EFT. Remind yourself that these feelings are natural responses to change, not necessarily something “wrong.”
Tip: Set aside a few minutes each day to reflect on your feelings. Journaling can be a helpful way to track how the seasonal transition affects your mood and notice any recurring patterns. If journaling feels to big or broad, try simply using bullet points as a starting place.
Lean on Connection for Support
EFT highlights the importance of connection, both with others and within yourself. During fall, as schedules often change and fill, and the holiday season is around the corner, begin by prioritizing relationships that help you feel more grounded. Use this season as an opportunity to nurture connections that matter most to you. Sharing your feelings about the seasonal transition with trusted loved ones can deepen intimacy, as it encourages open and connecting communication.
Tip: Plan cozy gatherings and get togethers, whether it’s a relaxed coffee date, a walk through a forest preserve, a craft night in, or a quiet evening with a loved one. These small acts of connection can be powerful ways to feel supported and understood.
Notice and Name Patterns
With the shortened daylight experiences, it can be easy to slip into a cycle of sadness, worry, or even seasonal affective issues. EFT encourages us to notice and name these patterns so we don’t become quite so overwhelmed by them. Once you recognize a pattern that’s not serving you well, you can start to address it through tuning in with self compassion. The season can be an opportunity to see when you might need to slow down and care for yourself.
Tip: Practice identifying one or two recurring thoughts about the fall season that make you feel anxious or down. Once you’ve named them, see if you can notice where they show up in your body and then soften them as you acknowledge them.
Create Seasonal Supports that Nourish You
EFT teaches us the importance of creating safe emotional spaces, and safety cues are a powerful way to cultivate this sense of stability. Fall is a great time to establish comforting routines or rhythms that bring warmth and connection. These rhythms might include morning moments like stretching or a short walk, starting with a warm tea, an evening candle-lit journaling, or weekend hikes to see the changing leaves. Having these grounding experiences can create a sense of predictability and calm during the seasonal changes.
Tip: Choose one or two activities that you find genuinely enjoyable, soothing, and calming. Make them part of your weekly routine to help anchor you emotionally as the season progresses.
Stay Present and Embrace the Here and Now
Seasonal shifts can be a wonderful opportunity to practice mindfulness. EFT emphasizes staying connected to the present moment and our bodies, allowing us to move through our days with more intentionality and gratitude. Whether you’re stepping outside to appreciate the fall colors or cozying up indoors, take a moment to fully experience the present. Notice how fall invites all your senses— sight, smells, touch, sound, taste—into the experience of change.
Tip: If you find yourself caught in anticipation of the future or reminiscing far behind you, try grounding exercises. Focus on the sights, smells, touches, sounds, and tastes, around you to bring yourself back to the here and now. You can try to holding a leaf or a blanket as an object to focus on.
Fall as an Opportunity for Connection and Growth
Adjusting to fall doesn’t have to be about just “getting through” the season. Instead, try to allow this transition into your body as an invitation to connect more deeply with your emotions, your loved ones, and your present experience. By acknowledging your feelings, leaning into supportive relationships, and creating soothing rhtyhms, you can move into the season with more resilience and warmth.