When Pumpkin Spice Isn’t So Nice

When Pumpkin Spice Isn't So Nice...

The mornings are cooler, the leaves are showing off their reds and oranges, and everywhere you look there’s pumpkin (and apple) everything. Fall is here! For many people, this season feels cozy and exciting—sweaters, apple picking, football games, and pumpkin patch adventures.

But for others, fall doesn’t feel quite so light. The shorter days, the back-to-school schedules, and the busier pace can feel overwhelming. And let’s be honest—sometimes the smell of that pumpkin spice latte can feel more like a reminder of stress than a treat.

If you’ve noticed your mood shift this time of year, you’re not alone. Seasonal changes affect our energy, motivation, and overall outlook. At West Shore Wellness, we often hear from clients who say fall feels harder to navigate than summer. The good news is, there are simple ways to support your mental health during this season.

Get outside whenever you can

Sunlight is powerful for our mood and energy. Even 10–15 minutes outdoors can make a difference. Try drinking your morning coffee outside, taking a short walk on your lunch break, or just pausing outside before you head in for the evening. Small moments in the fresh air can add up, especially before winter arrives.

Create a routine that grounds you

Fall schedules can feel hectic, which makes routines extra important. This doesn’t mean planning every second of your day—it’s about finding small anchors that give you stability. Consistent sleep is a big one (going to bed and waking up around the same time each day). You might also add in a few minutes of journaling, deep breathing, or gratitude at the start or end of your day. Little routines help keep the stress from taking over.

Try something new

Sometimes a fresh activity can help shift our perspective. Maybe there’s a class you’ve been curious about, a creative project you’ve been putting off, or even a new walking path to explore. Starting small is key—it doesn’t have to be big or complicated to make a difference.

Don’t be afraid to ask for support

We all need a little help sometimes. That could mean asking a friend to walk with you, letting your partner handle dinner cleanup so you can have a moment to breathe, or reaching out to a professional if you notice sadness or worry sticking around. At West Shore Wellness, we’re here to walk alongside you if this season feels especially heavy.

Remember: Fall is a season of transition, and transitions can stir up big feelings. If you’re feeling weighed down, you’re not the only one. Be gentle with yourself, look for small moments of joy, and know that support is always available.

So this year, go ahead and sip your pumpkin spice latte—or skip it if you’d rather—and give yourself permission to experience this season in a way that truly supports your well-being.

If you’re struggling this fall, our therapists at West Shore Wellness would love to support you. Reach out today to schedule an appointment and take the next step toward feeling grounded and supported this season.