Autism and the Changing Seasons: Navigating the Shift into Autumn and Winter

As the clocks go back and the UK moves into the darker months of autumn and winter, many people notice changes in their routines, mood, and energy levels. For autistic people, however, these seasonal transitions can bring additional layers of difficulty.

Autistic individuals — both children and adults — often thrive on predictability, structure, and sensory stability. The shift from long, light summer days to darker evenings and colder temperatures can disrupt these familiar patterns in ways that feel disorienting or overwhelming.

Why Seasonal Change Can Be Hard

1. Disruption to Routine: When the clocks change, daily schedules can feel “off” for a while. Mealtimes, sleep patterns, and even light exposure are suddenly out of sync with what the body has grown used to. For autistic people who rely on routine to feel grounded and calm, these disruptions can cause anxiety, irritability, or a sense of being unsettled.

2. Reduced Daylight and Energy Levels: Shorter days mean less natural light, which affects everyone’s circadian rhythm, mood, and alertness. But for autistic individuals who may already struggle with sensory regulation or energy fluctuations, this drop in daylight can amplify fatigue, low mood, or even seasonal affective symptoms.

3. Sensory Changes in the Environment: The world looks, feels, and sounds different in autumn and winter. There are colder temperatures, wind, rain, heavier clothing, and sometimes harsher indoor lighting. These sensory changes can be particularly challenging for those with sensory sensitivities, leading to discomfort or sensory overload.

4. Social and Environmental Shifts: The festive season can also bring increased social demands and environmental changes — decorations, crowds, new smells, and different routines at home or school. Even positive events can feel unpredictable and stressful.

   
   

Practical Steps to Navigate the Transition

While the seasonal change can’t be avoided, there are ways to soften its impact and make the transition more manageable.

1. Gradual Adjustments

Try to shift routines gradually around the clock change. For example, adjust bedtime and mealtimes by 10–15 minutes over a few days to help the body adapt. Use visual schedules or timers to provide predictability.

2. Maximise Natural Light

Spend time outdoors during daylight hours — even a short morning walk can help regulate the body clock and boost mood. At home, keep curtains open and sit near windows where possible. Light therapy lamps can also be helpful if recommended by a healthcare professional.

3. Create Comforting Sensory Spaces

When sensory input from the environment changes, it can help to have consistent, comforting spaces indoors. Use soft lighting, familiar textures, and weighted blankets or favourite clothing to create a sense of calm and stability.

4. Keep Predictability Where You Can

If external routines change, maintain predictability in other areas — consistent mealtimes, familiar evening rituals, or regular quiet time. These small anchors can make a big difference when everything else feels uncertain.

5. Support Emotional Regulation

Use tools that help with emotional awareness and self-regulation — whether that’s visual emotion charts for children, journaling for adults, or sensory tools like fidget items or soothing sounds.

6. Communicate and Plan Ahead

Talk openly with family, colleagues, or teachers about the challenges that come with seasonal change. Preparing others means they can help reduce demands or offer flexibility when needed.

7. Embrace the Season in Your Own Way

While autumn and winter can be challenging, they can also offer comforting routines — warm drinks, cosy evenings, favourite shows, and creative indoor hobbies. Finding joy in predictable seasonal comforts can make the transition feel less daunting.

Final Thoughts

The change of seasons affects everyone, but for autistic people, it can be a time of sensory and emotional upheaval. Recognising these challenges isn’t about avoiding change — it’s about creating the right supports to navigate it.

By allowing time to adjust, maintaining routines where possible, and prioritising comfort and self-care, autistic individuals (and those who support them) can move through autumn and winter with greater ease and stability.