Creating Calm

Creating Calm: Helping Children (and Adults) Transition into Autumn

As the long, light-filled days of summer fade and the air begins to cool, many of us feel a subtle shift in our routines and emotions. Autumn can be a beautiful season, full of colour, comfort, and new opportunities. But for children—and often adults too—the transition from summer to autumn can feel unsettling. The return to school, shorter days, and a change in pace can sometimes create anxiety, tiredness, or resistance. With a little awareness and a few gentle strategies, it’s possible to make this seasonal shift a calmer and more positive experience for everyone.

Acknowledge the Change

Transitions often feel easier when we acknowledge them rather than brushing them aside. For children, this might mean talking openly about what’s different at this time of year: earlier sunsets, chillier mornings, or a busier routine with homework and after-school activities. Adults can benefit from this reflection too—simply noticing and naming what’s changing can help reduce stress and provide a sense of grounding.

Create Comforting Routines

Autumn is a wonderful time to introduce rituals that nurture a sense of stability. A cosy evening routine might include a warm drink, reading together, or a few minutes of mindful breathing before bed. Children thrive on consistency, and knowing what to expect each evening can reduce worries after a long day. Adults, meanwhile, may find comfort in small rituals such as lighting a candle, journaling, or setting aside time for a short walk in nature.

Embrace the Outdoors

Even as the weather cools, spending time outside is vital for mental and physical well-being. Crunching through fallen leaves, collecting conkers, or simply noticing the changing colours can help children feel connected to the season rather than resistant to it. Fresh air and movement also improve sleep and concentration. For adults, taking a break outdoors during the day, however short, can provide clarity and calm amidst busy schedules.

Support Emotional Well-being

Autumn can sometimes bring lower energy or feelings of sadness as daylight decreases. Encouraging children to talk about their feelings—and modelling this openness as adults—helps normalise emotional ups and downs. Activities like finger-tracing breathing cards, sensory play, or drawing can help younger children express themselves when words are hard to find. Adults may find journaling, meditation, or connecting with a supportive friend equally beneficial.

Focus on Seasonal Joys

Finally, leaning into the positives of autumn can help shift focus from what we’re losing to what we’re gaining. For children, this could be baking seasonal treats, decorating with autumn leaves, or preparing for fun events like Halloween. Adults might enjoy autumnal cooking, trying a new hobby, or simply appreciating the slower pace that comes with the season.

Transitions are never entirely seamless, but with kindness, patience, and a few intentional practices, autumn can become a season of calm and connection rather than stress. Supporting both children and ourselves through this shift helps us enter the colder months with resilience and a sense of balance.