“Your thoughts carry you wherever you want to go.”
– Israelmore Ayivor
The fall season is here, maybe not literally, but mentally people are already posting about cozy sweaters, pumpkin-spiced everything, and the vibrant display of foliage. It’s a time when many of us look forward to crisp air, fall activities, and the anticipation of the holiday season. However, beneath the picturesque surface of autumn, there’s a complex emotional landscape that often goes unnoticed. For some, fall can bring on feelings of overwhelm and a sense of being lost. I have felt this way and tried to keep it to myself…also known as suppressing my true emotions, so I wouldn’t be the “downer” among friends and family. It wasn’t until recently I began to shine light on not so cheerful topics and explore the reasons behind these emotions and offer some insights into how to navigate them.
Seasonal Changes
Fall is a season of transition. The days grow shorter, the weather becomes colder, and the natural world undergoes a dramatic transformation. These external changes can mirror internal shifts within ourselves. Just as leaves fall from trees, we might experience a shedding of old habits, relationships, or ways of thinking. This process of letting go and embracing change can be disorienting and unsettling, leaving us feeling lost. Not to mention that scientifically our circadian rhythm, which is regulated by light and darkness, plays a role in our emotional state. It can cause a disruption to our internal clocks. This disruption may be projected through irritability, depressive moods or fatigue. These impacts can also trigger negative thoughts. Thoughts that can ruminate and prevent us from growing; moving forward.
Nostalgia and Reflection
Reflection is an important process toward personal growth, but we can’t grow if we are bombarded by our negative thoughts and legitimate reasons we don’t feel up to par by this time of year. Yet, we are expected to push through and focus on the busy remaining months. Busy months that are filled with opportunities to numb our genuine emotions. If we aren’t aware of our negative thoughts it can lead us toward Seasonal Affective Disorder. SAD is a type of depression that occurs seasonally, most commonly in the fall or winter. It can result in low energy, irritability, oversleeping, and a pervasive feeling of hopelessness, contributing significantly to feelings of being overwhelmed and lost.
Pressure of Upcoming Holidays
Every Target, Hobby Lobby and major retailer has shifted their marketing toward the holiday season. While many people look forward to the holiday season, it can also bring a sense of stress and anxiety. The pressure to plan gatherings, buy gifts, and meet social expectations can lead to feeling overwhelmed, especially if we’re dealing with personal challenges or financial constraints. Leading us to amplify and validate our negative thoughts.
However, there are ways to be prepared to support your emotional well being during this seasonal shift. For the next couple of weeks during the month of September I will be guiding you through mindful activities that are free and grow you in meaningful ways. So let’s dive into our thoughts. Work on shifting them and changing them.
Thought Awareness Strategy:
Download FREE Template Here
YouTube Video Here
STEP ONE: Observe your stream of consciousness as you think about a stressful situation. Do not suppress any thoughts. Let them run their course while you watch them, and write them down as they occur.
STEP TWO: The next step is to rationally challenge the negative thoughts. Look at every thought you wrote down and ask yourself whether the thought is reasonable. Use the self-reflection questions to guide your thoughts. Write your responses on the worksheet.
– Are my thoughts based on facts or assumptions?
– What is the worst case scenario and how likely will it happen?
– Have I faced similar situations/challenges in the past? How did I overcome them?
– What evidence do I have that contradicts this negative thought?
STEP THREE: Use rational, optimistic thoughts and affirmations to counter negative thinking. See if there are any opportunities that are offered by it. Rewrite your negative thoughts that reflect your new perspective on the situation. Here are some more self-reflection tips to help you.
– Explore the potential silver linings or opportunities for personal growth that may arise from the challenging situation or negative thought.
– Check if your negative thought involves extreme, black-and-white thinking. Are there shades of gray or middle ground that you might be missing?
– Develop an action focused next step for challenging and changing the negative thought.
– Create affirmations or positive self-talk that directly address and oppose the negative thought. Practice using these affirmations regularly to reinforce the new mindset.
(Example: ‘I am capable of making good decisions.)
Contrary to just moving past the seasons, especially when we don’t feel our best, the key to navigating these negative thoughts, feelings of overwhelm or being lost is to acknowledge them, embrace them, and prioritize your well being. Remember that it’s okay to seek support when needed and to take small steps toward finding balance and peace during this transitional season. By doing so, you can transform fall into a time of personal growth and self-discovery.
The contents of this website, such as text, graphics, images, and other material contained on the ADAA website are for informational purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your condition.
If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you’re having suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time (National Suicide Prevention Lifeline). If you are located outside the United States, call your local emergency line immediately.
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