Embracing the In-Between: Navigating Seasonal Transitions

Although my back-to-school days are long gone, I still sense this seasonal shift with a combination of excitement for something new (sweaters! pumpkin spice! crunchy leaves!) while mourning the beauty and ease of summer.

On one hand, there’s still a pull toward long, warm days at the beach, dinners outside, and the ease of summer eating (casual, quick trips to the store, not as much planning).

On the other hand, there’s a shift toward structure: earlier alarms, packed lunches (dare I say “meal prep”), and the nudge of routines returning.

Basically, I’m itching to close my laptop and get outside at any opportunity. This was a compromise.

Let me tell you, my body is talking to me through this seasonal transition. It is tired and craving slowness within the flow of the day—it will not be rushed!

Okay, body, understood.

Resting on my waiting room couch in between sessions. I love this room.

With this feedback, one thing I am trying to do is actively resist overloading my “plate,” which I would have done in the past with the achievement-oriented “back-to-school” energy of this month.

So far, I am proud of my efforts to focus when I need to and rest when I need to, based on my body’s feedback. I know that this is a practice, much like yoga and mindfulness, and I won’t always get the “right” balance in my days.

Should have purchased this!

I’m curious. Are you noticing any shifts in your energy, mind, and body as we transition away from summer and into fall?

It may show up in different ways in your body. I think it’s important to honor whatever is coming up for you during this seasonal transition.

How Seasonal Shifts Affect Our Bodies

Now onto the practical part of this topic: What to do if you are feeling bleh with these seasonal changes and want to improve how you feel?

Some things to keep on your radar...

Energy & Mood: The Role of Light

As daylight shortens, our internal clock shifts. Melatonin (the hormone that helps regulate sleep) may rise earlier, leaving some of us drowsier at night or sluggish in the morning (a telltale sign for me). That can ripple into concentration, energy, and even mood and appetite.

What helps: Prioritizing morning light (a short walk outside, opening curtains wide) and honoring your body’s signals for rest can make these shifts easier to navigate. I’m not keen on moving my body first thing (slow morning gal over here!), but I will enjoy my breakfast and coffee by a sunny window, and around mid-August will start using my happy lamp.

Captured on a walk in Maine. I love to capture nature on leisurely walks.

Movement: From Playful to Structured (Perhaps)

Summer often invites play—swimming, gardening, walking after dinner. With school and work routines returning, movement may look different. In addition, cooler months, shorter days, and possible precipitation tend to shift our movement habits. Do you like moving in cooler outdoor weather, or does a bit of warmth feel better? I don’t mind the cold, but I very much mind it getting darker earlier.

What helps: One way to ease the transition is to think about movement as something you can anchor gently into your day rather than overhaul all at once. Getting outside during daylight hours, like for a short walk around the block, can make a big difference for both energy and circadian rhythm. You might also try tying movement to something you already do: stretching after your morning coffee, a quick walk after lunch, or a few minutes of yoga before bed. If the crisp air feels energizing, fall can be a lovely time for hikes, bike rides, or longer walks (with adequate fuel). But if the cold and dark feel more draining, cozy indoor options like yoga, Pilates, or dance in your living room may feel more supportive. And remember, movement doesn’t always need to be vigorous. The cooler months are my favorite time for restorative and grounding movement practices.

Appetite & Food Rhythms

Meal rhythms: The structure of back-to-school or back-to-work schedules may naturally bring more regular meal timing. Common changes I see in my practice are earlier breakfasts or longer times in between meals based on schedule (so be sure to pack some snacks). While some people thrive with this structure, others might find it confining. Notice what comes up for you.

Produce availability: Our meals often reflect what’s available around us. New England is home to many autumnal staples such as apples, pears, squash, and root vegetables. For MA locals, here is a helpful list of local seasonal produce.

Corn is still in season! From September 2024. I swear not everything I make is chickpea-based (although it is an accessible and versatile protein and fiber option!)

Temperature: Suddenly, I don’t mind the sound of hot oatmeal in the morning again. Many people notice their cravings shift toward warmer, more grounding foods.

Preference for carbs: Many people may notice increased cravings for carbohydrate-rich foods, particularly starches over sweets, in the cooler months. Studies show how this is particularly prevalent in individuals with Seasonal Affective Disorder (SAD).

What helps: Noticing what feels good for you regarding structure and food satisfaction. If an overly structured day of eating doesn’t work for you, that is okay! Look at your week to see where more flexibility may show up. It may take a few weeks to figure this out. There is no rush—these cooler months are long and leave plenty of time to experiment with fall recipes. A practical way to get started is to try one new seasonal produce item each week from the grocery store (bonus points if it's on sale).

Other Subtle Shifts You Might Notice

• Hydration: Cooler weather sometimes means water intake drops, even though the body’s needs do not. Keep that water bottle on hand or reach for warming herbal teas to stay hydrated.

• Digestion: A shift in seasonal produce (different fibers, denser meals) can bring changes in fullness or digestion. Notice if this is the case for you.

• Social rhythms: Fall often comes with increased demands (school events, work schedules, sports) that can impact meal timing and the emotional context of eating. How can we account for these changes?

  
  

In Summary

This season is a liminal space between the lingering warmth of summer and the grounding energy of fall. It’s natural if you feel unsettled, nostalgic, or even quietly resistant to change (raises hand). Meeting these shifts with curiosity and compassion, and letting your body’s signals guide your choices around rest, food, and movement, can help you feel steadier in this in-between time.

Moody summer into fall flowers. Gloucester, MA 2024.

What’s one shift you’ve noticed in your body, mood, or appetite this season? I’d love to hear. Comment below.

Resources

1. Wehr TA. Melatonin and Seasonal Rhythms. Journal of Biological Rhythms. 1997;12(6):518-527. doi:10.1177/074873049701200605

2. Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of affective disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056

3. Garriga, A., Sempere-Rubio, N., Molina-Prados, M. J., & Faubel, R. (2021). Impact of Seasonality on Physical Activity: A Systematic Review. International journal of environmental research and public health, 19(1), 2. https://doi.org/10.3390/ijerph19010002

4. Kräuchi K, Wirz-Justice A. The four seasons: food intake frequency in seasonal affective disorder in the course of a year. Psychiatry Res. 1988 Sep;25(3):323-38. doi: 10.1016/0165-1781(88)90102-3. PMID: 3186862.

5. Fujihira K, Takahashi M, Wang C, Hayashi N. Factors explaining seasonal variation in energy intake: a review. Front Nutr. 2023 Jul 21;10:1192223. doi: 10.3389/fnut.2023.1192223. PMID: 37545581; PMCID: PMC10400769.