“Stresstember” has arrived—bringing weather changes, routine shifts and a higher risk of burnout. The end of summer and early fall is a challenging transition for many of us. “Fall fatigue” is real, and it comes with the natural changes that come as summer turns into shorter days of autumn. And it has the American workforce suffering malaise, lower engagement and dips in productivity.
Fall fatigue can push even high-functioning people toward mental exhaustion days gets shorter and end-of-year deadlines loom.
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What Is Fall Fatigue?
A few days ago, I was unusually tired and dragging myself around, which is atypical of the way I roll. That same day I spoke with my friend and colleague in Florida who normally juggles three or four projects, telling me she was lying on her couch, confused why she was so tired. Then it hit me: Fall fatigue.
So I spoke by email with Tess Quesenberry, PA at Coastal Detox of Southern California , who acknowledges that “fall fatigue” is a real and common phenomenon. “It’s not just about feeling tired,” she told me. “It’s a response to the biological and environmental changes that occur as summer transitions to autumn.”
As the days shorten and our routines shift, Quesenberry says it’s normal to feel a dip in energy, focus and mood. “This is not just a psychological phenomenon; it’s rooted in the biological changes that occur as our bodies adjust to less sunlight and new schedules,” she explains.
She states she knows first hand how seasonal burnout impacts mental health, relationships and productivity, citing three common burnout drivers she has seen in her work:
- Shorter daylight hours that affect mood, energy and sleep patterns
- Holiday obligations that increase emotional strain and financial pressure
- Year-end work deadlines that intensify mental fatigue and overwhelm
The changes in the amount of daylight affects the body’s circadian rhythm (the body’s inner clock) throwing it off balance, lowering serotonin levels (a key mood-regulating hormone) and leading to “Stresstember”–a stressed out and sometimes burned out workforce.
To make matters worse, it can be influenced by the “September surge ” of increased work and social commitments after a more relaxed summer. If you’re like most people, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.
4 Tips To Recognize And Gear Up For Fall Fatigue
It’s up to each of us to make a conscious attempt to enter the new season in a healthy, non-stressful way. At Coastal Detox of Southern California, Quesenberry, too, says she often shares with coworkers her stress of transitioning from the laid back joys of summertime into the busy commitments of fall. Here are some of the signs to look for:
1. Mental & Emotional: Feeling more stressed or anxious, experiencing brain fog, having trouble concentrating, and a general sense of malaise or low mood. These symptoms can sometimes be an early indicator of Seasonal Affective Disorder (SAD).
2. Physical: Persistent tiredness even after a full night’s sleep, a drop in energy levels throughout the day, and changes in appetite (often an increased craving for carbohydrates or sugary foods).
3. Behavioral: A drop in productivity, a desire to withdraw socially, and a struggle to get out of bed in the morning.
Coping Strategies For Fall Fatigue In The Workplace
Quesenberry advises that the key to managing fall fatigue is to be proactive and make small, intentional adjustments to your daily routine like setting boundaries and prioritizing rest to safeguard mental well-being during this time of year. She encourages you to consciously recognize the signs and take four practical steps to effectively manage fall fatigue and maintain a productive, balanced work life as the seasons change.
1. Maximize Light Exposure.
“Since reduced sunlight is a primary cause, make an effort to get as much natural light as possible,” she suggests. “Work near a window. Position your desk to maximize exposure to natural light. Consider a light therapy lamp. If natural light is scarce, a light therapy lamp can mimic the effects of sunlight and be a great tool for an energy boost.”
2. Adjust Your Routine.
Quesenberry acknowledges that the transition back to a full schedule can be overwhelming. But recommends not going from zero to 100 overnight. Instead, she’s an advocate of prioritizing sleep hygiene. “Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, including weekends,” she offers. “Avoid screens at least an hour before bed.”
She’s a fan of incorporating mini-breaks and using the Pomodoro Technique or simply schedule short breaks to step away from your work. “This helps prevent burnout and keeps your mind fresh,” she points out, adding the importance of setting realistic goals. She also acknowledges that if your productivity takes a naturally dip as you adjust, focus on quality over quantity and be kind to yourself.
3. Move Your Body.
Quesenberry insists that physical activity is a powerful tool against fatigue. “Take short exercise breaks,” she suggests. “A quick set of stretches or a few minutes of jumping jacks can increase blood flow and give you an immediate energy boost. Commit to regular exercise. Even moderate exercise, like a brisk walk, can improve your mood, sleep, and overall energy levels.”
4. Fuel Your Body & Mind.
A final factor is to remember what you consume directly impacts your energy. She emphasizes the importance of staying hydrated. “Dehydration can cause fatigue and brain fog. Keep a water bottle at your desk and sip from it throughout the day.”
She stresses that fueling your mind and body with nutrient-rich foods is essential. She recommends choosing whole foods, lean proteins and complex carbohydrates to maintain stable energy levels. “Avoid relying on sugary snacks or excessive caffeine, which can lead to a crash,” she says. “Consider supplements. Talk to your doctor about supplementing with Vitamin D, as its levels often drop during the fall and winter months.”
A Final Wrap On Fall Fatigue: Starting Your ‘Winter Arc’
One way to prepare for the hectic months ahead is to start thinking about your ” Winter Arc. ” The Winter Arc starts each year on October 1st and ends on January 1st. The trend is a commitment to refocus your daily routines and habits before the first of the year. This enables you to lock in a healthy lifestyle and beat the temptation to eat more, be a couch potato and lax mental wellness during the cold winter months.
Typically, a Winter Arc involves setting old-fashioned habits like ample sleep, regular exercise, healthy nutrition and mindfulness in October so you’ve already made progress before January 1st. This could mean going to a yoga studio five days a week, refraining from eating fried foods, getting up to exercise at 6:00 a.m. instead of 8:00 a.m.
Rest and relaxation are imperative to offset fall fatigue. Slow down your pace and pay attention to your body and what it needs. Make a ” to be” list that can include restful activities such as listening to soft music, reading a good book, gazing out the window at nature or watching the grass grow recharges your batteries.
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