It’s just turned October, and in the last week it’s been getting really cold. I don’t know about you, but for me I really struggle with any change in season, but particularly the move from summer to autumn/winter. Lots of people experience changes in mood with sunlight hours and such (known as SAD – seasonal affective disorder), but I feel like, as an autistic individual, there’s a lot more to think (or get anxious) about!

Changes in Day Length. I find this extremely stressful – I have to change my sleep pattern, and I find it harder to follow my routine of getting up early in the morning. I like cosy nights, but I don’t like the pressure I feel of having to do things earlier on ‘before it gets dark’. Once I’ve got used to having long days over summer, it’s hard when they suddenly become short. I feel like I have less time, and it can feel so abrupt.

Changes in Temperature. I really struggle with introception and being able to regulate temperature, so any weather extremes are troublesome for me. As it gets colder I find myself freezing, and unable to heat up. I have to rely on hot water bottles, and because at the moment I am extra-cold (I’m currently struggling to gain weight and am very underweight), a fan heater.

Changes in Clothing. Sensory sensitivities in terms of fabric, texture, and clothing weight are a very big problem for me. I’ve never been able to wear jeans, and for a long time couldn’t wear tights. I find wool far too itchy, and coats are uncomfortable for long periods because of how heavy and restrictive they are. I also find wearing lots of layers uncomfortable, because they all rub up against eachother. In fact, while I’ve managed to find some fairly warm clothes to rely upon in colder months, I still have never been able to wear anything other than shorts in bed. Luckily a thick winter duvet means this isn’t too big of an issue!

Unpredictability. Autumn/winter doesn’t just bring colder weather – it also brings more unpredictable weather. I like to be able to plan my days, and to know things in advance…so sudden torrential rain, or snow, can feel overwhelming, especially if it disrupts something I’ve scheduled, like going out for the day, or part of my weekly routine, like going to a supermarket on Fridays. I am getting better at dealing with plans changing and being flexible, and try to prepare myself for the worst, but it is still something that I can struggle with at times.

Autumn/Winter Events. The second half of the year involves Halloween, Bonfire Night, Christmas, as well as a new school year for some. Each of these present their own challenges, and are also just stressful because of pressures to be social, and because some require planning and preparing things, e.g. decorations, or getting gifts.

Different Foods. Not only are some foods simply not available in these months, but some are just not suitable. Over summer I get used to cold foods like ice pops and salad, some of which become safe foods, and so when it gets colder I have to adapt my eating and change to very different foods. There’s also pressures at certain events to eat certain foods – I know my whole family are disappointed that I don’t feel able to join in with Christmas dinners.

Different Activities. Finally, the last thing I want to mention is the change in activities that comes with the change in season. When I was young and used to do sport clubs outside, I remember how painful it was to face having to stop the sports, and to have that gap in my day. I now prefer activities that aren’t weather dependent, so I can enjoy them all year round.

I’m sorry if this post seems negative – it isn’t meant to be! I want you to know that if you’re out there and worried about autumn and winter, and all the changes they bring – you are not alone! And there are ways of coping and dealing with the transition! Some tips I have found helpful:

• Write out a new schedule that fits with the change in daylight hours – if this means adjusting your wake up/go to bed routine, that is okay
• Ask others for advice on what to wear to keep at the right temperature, and don’t be afraid to use hot water bottles, a heater, or have hot baths – remember your health and wellbeing is important!
• Try out different clothes – I’ve managed to find a coat that works for me (ish), but its taken a long time! I also find fleece okay, and I recommend getting layers from sports or hiking shops, as they are usually very insulating, made of quality, non-offensive materials, and aren’t heavy
• Practice wearing layers or different clothes, in short bursts if necessary
• Try to avoid planning weather dependent events, and if you need to, try to think of them as ‘soft plans’
• Have ‘back up events’ planned for if the weather is bad – for example, arrange with your family or friends to go shopping or to a library if you can’t go for a walk outside because it’s snowing/raining
• Try not to worry about the various holidays and events, and deal with each one when it comes along
• Give yourself time to get used to new foods and find different safe foods – experiment, and try to think of what you like about your summer foods – is it that you like the smoothness of thick milkshakes and smoothies? Because then you could try hot soups? Or if you like the flavour of berries, maybe try fruit crumbles? Also consider similar alternatives – there may be less strawberries and apricots about, but your local supermarket may have raspberries, or frozen strawberries, and peaches!
• Move from outdoor sports to indoor sports, and similarly, find replacement activities, whether that’s joining a new club or organising a weekly phone call with a friend, or craft activity with a family member. You could even write out a seven day plan and write it in, to make it ‘official’.
• Be kind to yourself. Changes are hard. Don’t feel guilty, or ashamed. And if you’re struggling – that’s okay. Reach out for support. If anyone judges you for it – they aren’t worth your time.

There’s one more big tip I have for managing the change to autumn/winter, and that is to celebrate and look forward to the good things about these seasons. You might even want to make a list to remind you! Here are some things I’m excited about:

1. I love hot cereal, like weetabix and porridge, so it’s the perfect season for that
2. I really love Christmas and mince pies and panettone, so I can look forward to those
3. Cosy nights watching films or reading are really fun
4. I like to go to Christmas markets
5. More people want to do indoor things when it’s cold, so it’s more likely I can convince someone to spend an afternoon playing a board game or crafting with me!
6. I love pumpkin spice.
7. I can wear baggy sweaters
8. I can snuggle into my bed covers
9. It’s a suitable time to wear bed socks
10. It’s a good time of year to bake
11. Apricots might not be around, but cranberries and brussel sprouts appear!
12. You get lots of good TV shows like Bake Off, and Britain’s Favourite Biscuit!

What do you look forward to most in autumn and winter?