Autumn Energy Drain: Surprising Ways the Season—and Our Habits—Weaken Immunity

As autumn sets in, we naturally feel the urge to slow down. Yet, many of us resist this shift, staying busy and mentally overactive, which ultimately drains our energy and weakens our immune system. Let’s explore some overlooked ways we sap our energy in the fall, and what we can do to prevent it.

Fatigue automnale - Gabriella Chi
Photo Matilda Delves

1. Mental Overactivity

Autumn’s quieter, reflective energy often leads to overthinking. Instead of calming our minds, we dwell on past events or anxiously plan for the future, draining our mental energy and leaving little for our immune system.

What to do instead:

Take intentional breaks from overthinking. Go for a mindful walk, journal to clear your thoughts, or practice focused deep breathing. Just 5 minutes of a calming practice like Qigong can help recharge your mental energy and support your immune system by grounding you in the present moment.

2. The Pressure to Stay Busy

Our culture rewards busyness, but constantly chasing productivity leaves us exhausted, especially when the season calls for rest. This physical and mental busyness drains energy that could otherwise be used to maintain health and immunity.

What to do instead:

Say “no” more often. Limit commitments and allow yourself downtime. Try scheduling intentional moments of doing *nothing*—whether it’s sipping tea quietly or simply taking in the season’s beauty. Slowing down creates space to renew your energy.

3. Ignoring Your Body’s Call for Rest

We often override our body’s natural signals for more sleep or relaxation, believing we need to stay productive. Ignoring this need for rest weakens our immune defenses and leaves us vulnerable to illness.

What to do instead:

Prioritize rest by establishing a calming evening routine. Go to bed earlier, and focus on activities that ease you into relaxation, like reading, a warm bath, or light stretching. Just as nature slows down, allow your body to do the same.

4. Resisting the Seasonal Slowdown

Autumn is about slowing down, but many of us try to maintain a summer-like pace. This creates tension and drains our energy, as we work against the natural rhythm of the season.

What to do instead:

Simplify your daily to-dos and lean into autumn’s slower pace. Swap high-energy activities for more mindful ones, like cooking a nourishing meal, spending time in nature, or reading. Moving at the season’s pace helps conserve energy and restore balance.

5. Holding on to Stress

Autumn invites release, yet many of us hold on to stress, whether from work, relationships, or unresolved emotions. This emotional load saps our energy and leaves the immune system compromised.

What to do instead:

Release emotional stress by talking to a friend, journaling, or spending time in nature to clear your mind. Incorporating stress-relief practices—like a few minutes of Qigong or mindful breathing—can be particularly effective in letting go of tension and renewing emotional energy.

Autumn is a time of transition, but if we don’t embrace it, we risk depleting our energy. By becoming aware of how mental overactivity, busyness, lack of rest, resistance to slowing down, and emotional stress affect us, we can make small, intentional changes to preserve our energy and boost immunity. Even incorporating 5 minutes of Qigong into your routine can have a profound impact—helping you stay in tune with the season’s natural flow, restore energy, and strengthen your body’s defenses.