As the Autumn Equinox arrives and the days grow shorter, many people notice subtle shifts in mood, energy, and routine. The transition from the bright, carefree pace of summer into the more structured rhythm of fall often brings both opportunities and challenges. For some, this season sparks renewed focus and productivity, while for others it may stir feelings of melancholy or resistance to change. This is where Dialectical Behavior Therapy (DBT) skills can make a meaningful difference. By practicing mindfulness, radical acceptance, and intentional self-care, the season of change becomes not just manageable but also deeply rewarding.
At the Oakland DBT and Mindfulness Center, we often discuss how seasonal transitions provide a natural opportunity to pause, reflect, and reset. With DBT, the fall months can be approached with clarity, balance, and resilience.
1. Practicing Radical Acceptance During Seasonal Change
One of the cornerstones of DBT is learning to work with reality rather than against it. When fall arrives, students face the demands of the new school year, professionals juggle busy schedules, and many begin looking ahead to the year’s final stretch. It’s easy to fall into the trap of wishing things were different, but resisting what is only serves to heighten stress.
This is where radical acceptance comes in. By acknowledging reality — shorter days, heavier workloads, or shifting routines — we conserve emotional energy and gain a sense of ease. Instead of longing for summer’s freedom, we can focus on what’s within our control and take effective action. To explore how this mindset shift works, you may want to read more about what dialectic in DBT really means and how acceptance and change can coexist.
2. Staying Motivated with Self-Encouragement
Even with radical acceptance, motivation can dip when facing months of school or work ahead. DBT encourages the use of cheerleading statements — supportive self-talk that reminds us of our strengths and capabilities. Something as simple as, “I’ve handled challenges before, and I can do it again,” can push us to take that first step toward action.
When self-talk feels challenging, working one-on-one with a therapist can offer accountability and personalized strategies. Our individual therapy in Oakland supports people in building motivation and applying DBT tools in daily life, especially during transitional times of the year.
3. Aligning Goals with Core Values
Autumn is a powerful time to reflect on personal values and set intentional goals before the end of the year. DBT teaches us to identify core values — guiding principles that inform our choices and shape a meaningful life. For example:
- I want to live a creative life.
- I want to strengthen my relationships.
- I want to improve my physical and emotional well-being.
Once values are identified, DBT encourages breaking them down into small, concrete actions. If nurturing relationships is a priority, this could mean scheduling weekly check-ins with loved ones. Taking one small step at a time builds momentum and leads to sustainable progress. For a deeper dive into how DBT helps people create balance and direction, see our overview of what DBT and dialectics are all about.
4. Using PLEASE Skills for Seasonal Self-Care
As daylight decreases, our bodies and minds benefit from intentional self-care. DBT’s PLEASE skills remind us to care for our physical health as a foundation for emotional well-being. This includes:
- Maintaining regular sleep patterns
- Eating balanced meals
- Engaging in physical activity
- Avoiding mood-altering substances
- Scheduling time for relaxation and mindfulness
For many, autumn is a great season to reset routines. Establishing healthier patterns before the new year allows you to enter January with a sense of stability rather than starting from scratch. Our DBT skills classes offer hands-on practice in strategies such as mindfulness, emotion regulation, and distress tolerance, helping participants build resilience through every season.
5. Finding Balance Through Mindful Awareness
The Autumn Equinox symbolizes balance between day and night — a reminder that transitions can be both grounding and challenging. Practicing mindful awareness during this time can help you notice the shifts in your body, environment, and emotions.
Instead of resisting the earlier sunsets or busier schedules, consider how you might embrace them. For some, mindfulness in fall means slowing down and cultivating rest. For others, it may involve using opposite action, saying yes to opportunities, and leaning into productivity. Both approaches can be valid, depending on your needs at the moment.
Mindfulness is at the heart of all DBT work, and our services at Oakland DBT Center are designed to support individuals in applying this practice in real, sustainable ways.
Making the Most of Seasonal Transitions
A change of seasons is more than just a shift in the weather — it’s a chance to realign priorities, practice resilience, and reconnect with ourselves. Whether through radical acceptance, setting values-driven goals, or strengthening self-care, DBT skills provide practical tools to navigate the autumn months with balance and purpose.
And remember: skills aren’t only for times of crisis. They’re also for building a life that feels meaningful year-round. As you move into this season, consider revisiting your DBT binder, opening to a skill you haven’t practiced in a while, and giving it a try. Small, intentional steps can create lasting impact.
FAQs About Using DBT Skills
How can DBT skills help with seasonal changes like the Autumn Equinox?
DBT skills provide practical tools for managing stress, low energy, or overwhelm during transitions. By practicing mindfulness, radical acceptance, and self-care, you can stay balanced and resilient even when routines shift.
What are some DBT skills most helpful for the fall and winter months?
Skills such as PLEASE (physical self-care), mindfulness, radical acceptance, and opposite action are especially supportive. These skills help regulate emotions, improve focus, and reduce the seasonal slump many people experience.
Can DBT help if I struggle with motivation during shorter days?
Yes — DBT emphasizes effectiveness and self-encouragement strategies, like cheerleading statements, to boost motivation. Small, values-driven actions help create momentum and bring back a sense of purpose.
Do I need to be in therapy to practice DBT skills for seasonal stress?
Not necessarily — DBT skills can be learned through classes, groups, or self-study. However, working with a therapist provides guidance, accountability, and support tailored to your unique challenges.
How do mindfulness practices in DBT support seasonal well-being?
Mindfulness allows you to notice emotions and energy shifts without judgment. By staying present, you can respond thoughtfully to seasonal challenges and embrace new opportunities with clarity and calm.
