As the days grow shorter and the air turns crisp, many people in Metro Vancouver notice an emotional shift — a quiet heaviness that’s hard to name. For some, it’s as simple as adjusting back to routine after vacations, kids returning to school, or busier work schedules. For others, the shift in seasons can bring on feelings of low motivation, fatigue or even restlessness.
If this sounds familiar, you’re not alone. As counsellors in New Westminster, we often see a rise in clients struggling with fall anxiety and seasonal mood changes. These feelings can be confusing — especially if you think, “Nothing’s wrong, so why do I feel this way?”
The Subtle Impact of Seasonal Change
Fall brings transition — shorter daylight hours, colder weather, and less outdoor time. These small shifts affect our body’s natural rhythm, including serotonin and melatonin levels, which influence mood, energy, and sleep.
In a place like Vancouver, where grey skies can stretch for weeks, this impact can feel even stronger. Some people experience what’s called Seasonal Affective Disorder (SAD) — a type of depression related to changes in seasons — but for many, it’s more subtle: a steady emotional fog that feels like carrying extra weight through your day.
“Why Do I Feel So Anxious Lately?”
When we’re already balancing work, relationships, and the everyday pace of city life, fall can amplify feelings of overwhelm. Clients often describe it as:
- Feeling “on edge” without a clear reason
- Increased irritability or restlessness
- Trouble focusing or feeling detached
- Difficulty getting out of bed or finding motivation
It’s not weakness — it’s your body adjusting to change.
Here are a few ways to care for your body and mind during this transition:
- Keep your light: Shorter days mean less natural sunlight, which can affect mood and energy. Whenever possible, spend time outdoors during daylight hours. If you notice ongoing dips in mood, a light therapy lamp may help.
- Stick to routines: Fall often brings new schedules. Anchoring yourself with regular sleep, meals, and movement can help your body adjust to the season.
- Fuel your body well: Cooler months can make us crave comfort foods but try balancing those with nutrient-rich meals that support energy and mood.
- Move your body: Physical activity – even short walks, can reduce stress, improve mood, and ease the sluggishness that sometimes comes with seasonal change.
- Check in with yourself: Notice if you’re feeling more irritable, down, or tired than usual. Talking with someone you trust, or reaching out for support, can make the transition easier.
Seasonal changes are a normal part of life, but they can also be a reminder to slow down and pay attention to what your mind and body need. Taking small, intentional steps can help you stay grounded and resilient as you move into fall.
How Therapy Helps You Reconnect
Therapy offers a space to slow down, make sense of what’s happening internally, and learn how to care for yourself through these emotional shifts.
At Mind Matters Counselling, our therapists in New Westminster, Burnaby, Coquitlam, and Surrey help clients explore:
- How seasonal patterns affect their mood and energy
- The connection between thoughts, body, and emotions
- Tools to manage low motivation and anxiety during darker months
- Ways to ground and regulate your nervous system when it feels overstimulated
Approaches like CBT (Cognitive Behavioural Therapy), Emotionally Focused Therapy, and mind–body integration help clients recognize what their emotions are trying to communicate instead of fighting against them.
You Don’t Have to “Wait It Out”
Many people try to push through until spring, hoping the heaviness will lift on its own — but emotional wellness deserves care year-round.
Sometimes, simply having a place to process your emotions, reconnect with yourself, and learn grounding tools can make fall feel a little lighter.
A Gentle Reminder
If you’ve been feeling emotionally off lately, therapy can help you reconnect with yourself.
At Mind Matters Counselling, we offer same-day and virtual sessions in English, Punjabi, Hindi, and Urdu — supporting clients across New Westminster, Burnaby, Surrey, and Coquitlam.
Book a session with Mind Matters Counselling and let’s make sense of what this season is bringing up for you.
