Lifting the Fog: Gentle Ways to Improve Low Mood This September
4th September 2025
How to Reclaim Your Calm, Strengthen Your Mind, and Prepare for the Year Ahead” by Nicola Young (I got married last month!)
October carries a unique energy. The air shifts, the days shorten, and nature reminds us that letting go is part of growth. For many, this season feels like a “second new year.” We reflect on what has passed, and we begin to prepare for the winter ahead.
As a therapist, I’ve seen how powerful this seasonal moment can be for mental wellbeing. Just as the trees shed their leaves, we can release old habits, heavy emotions, or unhelpful patterns — and create space for calm, clarity, and courage.
This month at The Talking Rooms, our theme is October Reset & Reveal. I want to guide you through practical steps — grounded in CBT and self-compassion — to help you reset your mind, reveal your authentic self, and strengthen your wellbeing before the year closes.
Why October Is the Perfect Reset
– Psychological research shows we naturally look for “fresh start moments.” These could be Mondays, birthdays, or New Year’s Day. October is another powerful one.
– We’re far enough into the year to reflect on what has and hasn’t worked.
– Autumn naturally encourages slowing down and turning inward.
Reflection Prompt:
What would you like to “leave with the autumn leaves”? Write down one thing you’re ready to let go of.
Resetting Habits With CBT Tools
– Thought Records: Notice unhelpful thinking patterns (“I can’t cope” → “I’m learning to cope, step by step”).
– Behavioural Activation: Reintroduce mood-boosting activities (walks, creativity, connecting with friends).
– Tiny Wins Approach: Focus on 5-minute resets (breathing, journaling, stretching).
Practical Tip: Instead of overhauling everything, choose one small daily ritual to focus on this month.
The Power of Revealing Your Authentic Self
– October is also about reveal — uncovering who we are beneath masks.
– Many of us hide behind “I’m fine.” Letting yourself be seen is an act of bravery.
– When you reveal your truth, you create deeper relationships and stronger self-worth.
Exercise:
Ask yourself: “What part of me am I ready to reveal?” (Your need for rest, your creativity, your boundaries, your dreams.)
Facing Fears & Finding Courage
– Halloween reminds us that fear wears many costumes.
– Sometimes the scariest things are not ghosts, but saying no, starting therapy, or asking for help.
– CBT teaches us to face fears gradually, proving to ourselves that we are stronger than we imagine.
Tip: Choose one fear to face this month — however small. Celebrate your courage.
Awareness & Connection
– October is World Mental Health Day (10th) — a reminder to check in with yourself and those you love.
– It’s also Breast Cancer Awareness Month — highlighting the importance of compassion, support, and self-care.
– Awareness is about more than campaigns; it’s about making small, daily choices to connect and care.
Preparing for the Months Ahead
– Use October to create your mental health plan for winter:
– Schedule nourishing routines
– Create light in darker days (literally and emotionally)
– Reach out for support if you need it
October is an invitation. An invitation to let go, reset, reveal, and grow.
So I leave you with three gentle questions to carry with you this month:
2. What truth do I want to reveal?
3. What courage will I practice?
Remember: you don’t have to do this alone. At The Talking Rooms, we are here to walk alongside you — through every season.
