The First Day of Autumn: Finding Balance in the Season of Change

By Jen Bennethum

Today, September 22, marks the autumn equinox—the official first day of fall. At this exact moment, day and night are nearly equal in length, a reminder that balance is not only possible but part of the natural rhythm of life.

For many, autumn stirs mixed emotions. The crisp air and changing leaves can feel refreshing, yet the shortening days may also bring heaviness, grief, or anxiety. If you’re living with mental health challenges, this season can be both a comfort and a confrontation. But autumn also offers us a profound invitation: to slow down, to release, and to honor cycles of change.

Lessons from the Equinox

The equinox teaches us that balance is not about perfection but about movement. Just as the earth tilts and shifts, our own balance is something we continually adjust. Some days may feel light and expansive, while others feel heavy and constricted. Both are part of the rhythm of being human.

Autumn also reminds us of the power of letting go. Trees shed their leaves not as a sign of loss, but as preparation for rest and regrowth. In the same way, we are invited to release what no longer serves us—whether that is an old habit, a harsh self-judgment, or a burden we’ve carried too long.

And as the nights grow longer, we are reminded that darkness has its gifts. It is in the quiet and the stillness that we often find rest, reflection, and deeper connection with ourselves and others.

The Harvest of Gratitude

Autumn is the season of harvest, a time when communities have long gathered to celebrate abundance. In our own lives, this can be a moment to pause and reflect on what we have “harvested” from the past year. Perhaps it is a new skill, a relationship that has deepened, or a lesson learned through difficulty. Naming these harvests, however small, can nurture gratitude and resilience. Gratitude does not erase pain, but it can soften its edges and remind us that even in struggle, there is growth.

Cycles, Change, and Renewal

The equinox is a reminder that life moves in cycles—light and dark, growth and rest, beginnings and endings. Mental health, too, follows rhythms. Low moments are not permanent states but part of a larger pattern. Just as the trees will bloom again after their winter rest, we too can trust in the possibility of renewal.

The falling leaves are a vivid reminder of impermanence. Change is not something to fear but something to honor. Each leaf that drifts to the ground carries a message: letting go is not the end, but the beginning of something new.

Preparing for Rest

Just as animals prepare for winter, we can prepare emotionally and practically for the darker months ahead. This might mean creating a mental health toolkit filled with grounding practices, supportive contacts, nourishing foods, and creative outlets. Autumn whispers that slowing down is not weakness—it is wisdom. Rest is not something to earn; it is something we are inherently worthy of.

Light and Darkness

The balance of day and night on the equinox is a powerful metaphor for our inner lives. Both light and shadow are necessary for wholeness. Too often, we are taught to hide our darker emotions—grief, anger, fear—as though they are shameful. But autumn reminds us that shadow is not something to banish. It is part of the landscape of being human. When we honor both our light and our darkness, we step into a fuller, more compassionate version of ourselves.

Rituals for Grounding and Healing

Autumn offers countless ways to ground ourselves in the present moment. A simple tea and journaling ceremony can become a daily anchor: brewing a warm seasonal tea, lighting a candle, and writing freely as the warmth soothes body and spirit. A slow walk outdoors, noticing the colors and textures of the season, can reconnect us to the earth. Carrying a leaf, acorn, or stone as a grounding object can remind us of that connection throughout the day.

Cooking with root vegetables—carrots, beets, sweet potatoes—can be a nourishing ritual, the act of chopping and stirring becoming a meditation in itself. A warm bath infused with autumn scents like cedarwood or clove can wash away heaviness, while a weighted blanket or cozy nest can signal safety to the nervous system.

For those carrying grief or burdens, a release ritual can be powerful. Writing a worry or self-criticism on a fallen leaf and then burying it in soil, placing it in a stream, or letting the wind carry it away mirrors the trees’ shedding and can bring a sense of freedom. Creating a small altar with seasonal items—pumpkins, pinecones, colorful leaves—can serve as a daily reminder of resilience, balance, and change.

These rituals work because they engage the senses, anchor us in the present, and connect us to the cycles of nature. They remind us that we are not separate from the earth but part of its ongoing rhythm of release and renewal.

Guided Autumn Grounding Ritual

Setting the Space

Find a quiet place where you feel safe and comfortable. You may wish to light a candle, wrap yourself in a blanket, or place a few autumn items nearby—a leaf, a pinecone, or a small pumpkin. Allow these objects to remind you of the season’s beauty and grounding presence.

Arrival

Take a slow, deep breath in through your nose, and exhale gently through your mouth. Feel your body begin to settle. Notice the surface beneath you supporting your weight. With each breath, allow yourself to arrive more fully in this moment.

Rooting in the Present

Imagine roots extending from the soles of your feet deep into the earth, steady and strong. With every exhale, let tension or worry flow down through those roots into the soil. With every inhale, imagine drawing up steadiness, warmth, and nourishment from the earth itself.

Reflection and Release

Hold a leaf, a small stone, or simply picture one in your mind. Think of something you are ready to release—perhaps a self-criticism, a lingering worry, or a burden you’ve been carrying. Gently name it to yourself. As you exhale, imagine placing that weight onto the leaf or stone. If you have a real object, you may set it down, bury it in soil, or later release it into the wind or water. Trust that, like the trees, you are allowed to let go.

Welcoming Balance

Now bring your attention to the balance of light and dark in this season. Notice the candle’s glow, or the natural light around you, and then close your eyes to feel the darkness behind your eyelids. Both are present. Both are needed. Whisper to yourself: I honor both my light and my shadow. I am whole.

Gratitude and Harvest

Take a moment to reflect on what you have harvested this year. It could be a lesson learned, a relationship nurtured, or simply the resilience that carried you through difficult days. Place your hand over your heart and silently thank yourself for what you’ve gathered.

Closing

Take three slow, steady breaths. With each inhale, imagine drawing in peace and balance. With each exhale, imagine sending compassion to yourself and to others who may also be struggling. When you feel ready, gently open your eyes. Notice your surroundings, the candlelight, the autumn air. Carry this sense of grounding with you into the rest of your day.

Community and Connection

Autumn is also a season of gathering. Harvest festivals, shared meals, and school routines bring people together. In times of struggle, connection is one of the most powerful forms of healing. Just as animals huddle for warmth, we too are wired for community. Reaching out to a friend, joining a support group, or sharing a meal can be a lifeline when the days grow shorter.

A Closing Reflection

The first day of autumn is not just a date on the calendar—it is an invitation to live in rhythm with the earth. It reminds us that change is natural, balance is possible, and rest is sacred. If you are struggling, know that you are not alone. Like the trees, you are allowed to release what no longer serves you and trust that renewal will come.

As the leaves turn, may you find beauty in your own unfolding. May you honor both your light and your shadow. And may this season of change remind you that you, too, are part of a larger cycle of resilience, rest, and rebirth. Please let us know at Integrate Therapy and Wellness Collective how we can help support and walk through this journey with you.