How the “October Theory” can reset your mind

The “October Theory” explains why fall often feels like a natural reset — and how you can use it to nurture your mental wellbeing

 

As the air cools, the days shorten, and leaves turn golden across Vancouver, something in us begins to shift too. The pace of summer slows, and we start to crave quiet mornings, reflection, and routine again. It’s no coincidence that fall often feels like the true beginning of the year — not January.

Many people notice a natural pull to reset their lives during this season — to declutter, re-evaluate priorities, or finally pay attention to their mental wellbeing. Psychologists call this the “fresh start effect” — the motivation we feel at certain turning points (a new season, birthday, or Monday) to begin again.

In recent years, this pattern has been called the October Theory — the idea that autumn invites emotional renewal. It’s when we naturally take stock of where we are, what matters most, and what might need to change.

If you’ve been feeling reflective, unsettled, or simply aware that something inside you needs attention, you’re not alone. Fall offers the perfect opportunity to pause, check in with yourself, and realign before the year ends.

 

The October Reset: Why Fall Feels Like a Turning Point

 

There’s something deeply symbolic about this time of year. Nature is letting go — trees shed their leaves, gardens slow their growth, and daylight softens. In many ways, fall invites us to do the same.

For some, that means slowing down after months of constant motion. For others, it means confronting what’s been avoided: stress that’s been building, relationships that need care, emotions that have been pushed aside.

This urge to reflect and reset is not a coincidence. Our internal rhythms respond to external changes — temperature, daylight, and even scent can shift mood and energy. While summer encourages expansion, fall asks for intention.

In counselling, this is often the season when people begin to say things like:

“I’ve been fine, but lately I feel a bit off.”

“I’m doing okay, but I’m tired in a way that rest doesn’t fix.”

“I want to go into the new year feeling grounded.”

Fall is an ideal time for this kind of check-in. It offers space between extremes — not the rush of summer or the introspection of winter, but a natural pause in between.

 

Seasonal Change and the Mind

 

If you’ve felt more tired or moody lately, you’re not imagining it. The body and mind respond directly to seasonal change. As daylight decreases, levels of serotonin (a mood-regulating neurotransmitter) drop, while melatonin (the sleep hormone) increases. The result? We often feel less energized, more inward, and sometimes more emotional.

In Vancouver and across the Lower Mainland, shorter days and frequent rain can amplify these effects. You may notice:

  • A heavier sense of fatigue or lack of motivation

  • Cravings for comfort food and sleep

  • Difficulty concentrating or feeling inspired

  • Heightened sensitivity or irritability

These aren’t signs of failure — they’re cues. Your mind and body are signaling a need for recalibration. Just as the seasons transition, so do we.

For many, this season brings both challenge and opportunity: an invitation to listen more closely, rest more deeply, and make space for emotional awareness.

 

Using Fall as a Time to Rebalance

 

Fall is nature’s reminder that letting go is necessary for renewal. It’s also an invitation to rebalance — to check what’s working and what’s quietly draining you.

Instead of setting big, sweeping goals, use this time to ask gentle questions:

  • What in my life feels aligned right now?

  • What feels heavy or unnecessary?

  • Where can I make small shifts that bring more ease?

A “mental health check-in” isn’t about judgment; it’s about curiosity. In therapy, we often talk about self-awareness as the first step to change. Taking stock of your thoughts, emotions, and habits can help you notice patterns — like overcommitting, avoiding rest, or internalizing stress.

Fall is also a wonderful time to reconnect with mindfulness. Even simple acts — walking through crunchy leaves, savoring a warm cup of tea, or taking a deep breath of crisp air — remind your nervous system that it’s safe to slow down.

 

Small Ways to Reset Your Mental Health This October

 

You don’t need a dramatic overhaul to feel better. Small, intentional steps can help you realign with yourself. Here are some practical ways to begin your October reset:

1. Reintroduce structure — gently.

After the looser rhythms of summer, structure can restore balance. Try re-establishing consistent wake-up and sleep times or setting aside a quiet morning routine. Predictability can help regulate mood and anxiety.

2. Reflect regularly.

Dedicate a few minutes each day to check in with yourself — journaling, walking, or simply sitting with your thoughts. Ask: What am I feeling? What do I need? Reflection prevents stress from building unnoticed.

3. Reconnect with nature.

Spending time outdoors — even brief walks in the rain or along Vancouver’s seawall — can reduce cortisol and improve mood. Nature gives perspective; it reminds us that cycles of change are natural, and we’re part of them.

4. Simplify your inputs.

As the world speeds up (especially online), consciously slow your intake. Reduce news scrolling or social media time. Replace it with a podcast that soothes you, or silence that grounds you. Calm isn’t found in more — it’s found in less.

5. Reconnect with others.

Isolation often creeps in during colder months. Reach out — share a meal, call a friend, or join a local class. Connection is one of the strongest protectors of mental health.

6. Consider a professional check-in.

You don’t have to wait for a crisis to talk to a counsellor. Therapy can be a proactive reset — a place to explore what’s working, where you’re stuck, and what you want to shift before the year ends.

 

At Clearheart Counselling, our team offers individual therapy in Vancouver, Coquitlam, and virtually across BC, helping clients navigate stress, anxiety, and life transitions with compassion and evidence-based care.

 

When a Seasonal Check-In Becomes Especially Helpful

 

For some, the fall shift feels gentle. For others, it can bring heavier emotions: sadness, worry, or a loss of motivation. If you notice persistent fatigue, loss of interest, or feelings of hopelessness, this may be more than seasonal fatigue — and that’s when support can make a big difference.

Counselling provides a safe, non-judgmental space to understand what’s happening beneath the surface. It’s not only for a crisis; it’s a proactive way to strengthen your emotional foundation. Therapy can help you:

  • Identify early signs of burnout or low mood

  • Reframe unhelpful thinking patterns

  • Learn tools to manage anxiety and stress

  • Build resilience through self-compassion and awareness

Many clients find that a few sessions in the fall set them up for a calmer, more grounded winter. It’s like mental health maintenance — a tune-up for your mind.

 

Your Fall Invitation to Pause

 

As autumn unfolds, it’s easy to get swept up in busy routines and forget to check in with ourselves. But what if you treated this season not as an ending — but as an opportunity to begin again?

You don’t need to have everything figured out to deserve care. You don’t need to be in crisis to benefit from reflection. This October, give yourself permission to slow down, to listen inwardly, and to nurture what matters most.

Whether that means journaling, taking mindful walks, or speaking with a counsellor, consider it your October reset — a moment to realign with yourself before the year turns.

 

At Clearheart Counselling, we’re here to support you through every season — helping you build resilience, understanding, and peace of mind.

📅 Book a free 15-minute consultation today — in Vancouver, Coquitlam, or virtually across BC.