As autumn arrives, the shift into a new season can bring more than cooler temperatures, changing leaves, and shorter days. For many women, particularly those who are neurodivergent, this seasonal transition can also bring changes in mood, energy, focus, and emotional well-being. Often referred to as the “October Slide,” this time of year can feel like an unexpected dip in mental health and daily functioning.
What Is the “October Slide”?
The “October Slide” describes the emotional and mental health challenges some people experience as autumn progresses and daylight hours decrease. Reduced sunlight, disrupted routines, colder weather, and the transition away from summer activities can contribute to increased fatigue, low mood, anxiety, and difficulty with motivation. Not limited to October, many women report experiencing these symptoms starting in September all the way into December and January.
While these experiences can affect anyone, neurodivergent women may face additional challenges navigating seasonal changes.
Neurodivergence, Hormones, and Seasonal Changes
For women with ADHD, autism, or other forms of neurodivergence, fall can bring a unique combination of stressors.
Executive functioning: Shorter days and changing routines can make planning, organization, task initiation, and maintaining daily habits feel more difficult.
Sensory sensitivities: Changes in temperature, clothing layers, lighting, and environmental sounds can increase sensory overwhelm.
Emotional regulation: Reduced daylight and increased social demands can contribute to emotional exhaustion, irritability, and heightened anxiety.
Hormonal fluctuations: Menstrual cycles, perimenopause, and menopause can influence sleep, mood, concentration, and sensory experiences. These changes may overlap with seasonal mental health challenges.
Chronic illness: Women diagnosed with various chronic illnesses (POTS, EDS, fibromyalgia, etc.) that impact their daily function often report a flare-up in symptoms during the colder months of the year.
For neurodivergent women, these factors can interact rather than occur in isolation, making it harder to identify exactly why they are feeling different.
Supporting Your Mental Health This Autumn
The October Slide isn't a personal failure or a lack of motivation. It can be a sign that your mind and body need additional support during a period of change.
A few gentle strategies may help:
Prioritize daylight: Spend time outdoors when possible, particularly in the morning. Vitamin D is especially important for mood regulation during this time of year.
Create supportive routines: Use visual reminders, flexible schedules, and realistic expectations to reduce cognitive overload.
Listen to your body: Notice patterns in your mood, energy, sleep, and menstrual cycle. It is normal to seek more rest during this time period!
Reduce sensory demands: Make your environment more comfortable with softer lighting, comfortable clothing, and calming spaces. Don’t feel pressured to engage in every holiday party or activity. This is a time for connection rather than dysregulation.
Practice self-compassion: Give yourself permission to adjust expectations and recognize that your capacity may fluctuate.
You Don't Have to Push Through
For neurodivergent women, understanding the connection between seasonal changes, hormonal health, and mental well-being can be an important step towards feeling more supported.
This fall, instead of asking yourself why you aren't doing enough, consider asking what you might need more of.
Your mental health deserves attention throughout every season, and you deserve support that recognizes the relationship between your neurodivergence, hormones, and overall well-being.
At Camber Counseling, we believe in compassionate, neurodiversity-affirming care that recognizes the whole person. You don't have to navigate seasonal changes alone.