Why Fall Is a Great Time to Start Therapy
TL;DR: Fall offers the perfect mix of structure, calm, and daylight to support meaningful therapy work. In this season, your nervous system naturally becomes more receptive to change—making it easier to build consistency, regulate, and reset before winter stress hits. Using EMDR, IFS, and Sensorimotor therapy, we can map your patterns, stabilize your body, and reprocess old pain so you feel lighter and more grounded. Whether through weekly sessions or focused Intensives, starting now helps real progress take root.
There’s something about early fall—the light softens, schedules settle, and the “back-to-school” rhythm returns—even if you’re not in school. It’s a natural reset point. While New Year’s resolutions get all the attention, fall is quietly one of the best seasons to start therapy. You have enough structure to build momentum, enough daylight to support your energy, and plenty of runway before the holidays. If you’ve been waiting for a sign, this is it.
In this post, I’ll share why fall timing works in your nervous system’s favor and how I weave Internal Family Systems (IFS), Sensorimotor Psychotherapy, and EMDR—including focused Intensives—to help you feel better faster. I’ll keep the language simple and the tone real, so you can picture what this could look like for you.
Fall Gives You Built-In Structure (Your Brain Loves That)
Transitions matter for the nervous system. Summer tends to be scattered—travel, heat, irregular sleep. Fall brings steadier wake times, more routine, and a cultural cue to focus again. Your brain actually performs better with predictable rhythms: consistent sleep, regular meals, and set blocks for work, movement, and rest. That rhythm makes therapy easier to integrate.
What this means practically:
You’re more likely to show up consistently, which is how therapy works best.
You get to stack habits—therapy on Tuesdays, a walk after, lighter dinner, earlier lights out. Tiny shifts reinforce each other.
You can practice changes before the high-stress swirl of late November and December.
If you’ve ever told yourself, “I’ll start in January,” consider this: January is dark, crowded, and full of pressure. Fall is gentler and more spacious—perfect for real change.
Why Your Nervous System Responds Well in Fall
Shorter days and cooler evenings nudge many people toward calm. You naturally start craving warm foods, softer lighting, and slower evenings. Those cues can support regulation—the state where your body feels safe enough to think clearly, connect, and try new things. That’s the exact state where therapy lands best.
Of course, fall also brings deadlines and the lead-up to holidays, which can spike stress. This is where having a plan (and a therapist) makes the difference: you create edges around stress before it piles up.
My Approach in Plain Language
I combine three evidence-based, trauma-informed approaches that work beautifully together:
Internal Family Systems (IFS): We treat you as a wise inner system. Parts of you push (the perfectionist), parts avoid (the scroller, the oversleeper), and parts carry pain (the younger you who felt criticized or alone). We befriend these parts, listen to their logic, and help your steadier Self lead.
Sensorimotor Psychotherapy: We work with your body—posture, breath, movement, sensation—because your body signals safety or stress before your thoughts do. When your body can land, your mind can choose.
EMDR (Eye Movement Desensitization and Reprocessing): We target the old memories that keep your alarm system stuck (criticism, breakups, chaos). With bilateral stimulation (eye movements/taps/tones), your brain updates those memories with present-day truth: “That was then; this is now. I have choices.”
Together, these approaches help you feel better in the moment (less spinning, more calm) while also changing the wiring that makes the same issues repeat.
What We Can Do in Fall That Pays Off by Winter
Think of fall as set-up season. We can:
Map the pattern (IFS)
We figure out what happens when you’re stressed: do you overwork, freeze, or disappear? Which parts jump in? What are they protecting you from? Naming the pattern is not shaming; it’s power. Once protectors feel respected, they stop hijacking the wheel.Stabilize the body (Sensorimotor)
Together, we identify 1–2 simple cues that reliably bring you into the present—like lengthening your exhale, feeling weight in the chair, softening your gaze, or standing to release tension. Not generic tricks—your cues.Target the roots (EMDR)
When a current stressor hooks into an older pain (“I’ll never be enough,” “People leave,” “Conflict isn’t safe”), we reprocess the memory so today’s challenge doesn’t carry yesterday’s threat level. Less reactivity, more choice.Rehearse real life
We test new boundaries, conversations, and routines while it’s still calm enough to practice. By the time holidays or finals hit, you’re not starting from zero—you’re continuing a plan.
“But My Schedule Is Packed.” Enter: Intensives.
Sometimes 45–50 minutes feels too short, especially if you’re busy or want quicker traction. That’s why I offer Intensives—90 mins, 3-hour, half-day, or full-day sessions. They’re not “harder”; they’re more complete. We can:
Map your parts (IFS),
Stabilize your body (Sensorimotor), and
Reprocess a key memory (EMDR)
all in one arc, with time to re-ground before you head back to your day. Many people pair an Intensive with lighter weekly or biweekly follow-ups—or use Intensives to supplement work with their current therapist (with your consent, I collaborate so care stays aligned).
Clients often say after an Intensive: “The same trigger is there, but it doesn’t own me.” That’s the shift we’re going for—less white-knuckling, more ease.
Learn more about Therapy Intensives here.
What Starting Looks Like (Zero Jargon)
→ First contact: We schedule a free 15-minute consult to see if we’re a good fit and talk timing (weekly sessions or an Intensive).
→ Session 1–2: We map what brings you in; I listen for both the story and the body. You’ll leave with a couple of realistic settling cues.
→ Early work: We get to know your protectors (IFS) and earn their trust. We don’t fight them—we partner with them.
→ Targeting: If specific memories keep chasing you, we identify them for EMDR when your system feels ready.
→ Integration: We test doable life changes: clearer boundaries, calmer evenings, less reactivity with family or coworkers. You’ll feel the difference—not just think about it.
Fall-Specific Reasons to Start Now
You’ll be ready for family season. If holidays are tricky, fall is the window to prepare—practice boundaries, defuse old triggers, and have scripts that feel like you.
You can protect your finals/Q4 energy. Instead of running on fumes, we stabilize early so you can focus without burning out.
Light still helps. Morning light (natural or a light box) supports mood and sleep. Pairing therapy with simple light routines makes progress stick.
You get momentum before January. Starting now turns January into maintenance instead of crisis management.
Who Especially Benefits from a Fall Start
High-achieving students and professionals who feel over-responsible and under-resourced—perfectionism, procrastination, or both.
Creatives whose spark dims as days shorten—blocked, uninspired, or doubting themselves.
Sensitive nervous systems (and/or ADHD traits) that get overwhelmed by transitions, noise, or expectations.
People with relationship triggers that flare around family or year-end reviews.
Anyone carrying older pain that still runs the show under stress.
If you see yourself in one or two of these, fall therapy can be a turning point.
What Change Feels Like (Realistic, Not Magical)
You notice yourself pausing before you spiral.
Your body can land in the chair—even during a hard conversation.
A familiar trigger sparks, but the intensity is lower and passes faster.
You set a boundary without a huge speech—or recover more quickly if it comes out messy.
Sleep slowly steadies; mornings feel more doable.
You’re kinder to yourself because you understand why your system does what it does.
That’s the combination of IFS (respecting your protectors), Sensorimotor (grounding your body), and EMDR (updating the old maps). It’s not about becoming a “perfectly regulated person.” It’s about becoming in charge on the inside.
FAQs I Hear a Lot (Quick Answers)
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No. We pace the work so your nervous system feels safe enough to benefit. Stabilizing first is not “stalling”—it’s smart.
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No. You’re awake and in control the whole time. The bilateral stimulation helps your brain file memories in a healthier way.
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Great. Intensives can supplement your therapy for targeted work. With your permission, I collaborate so your team is on the same page.
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It depends on your goals and history. Many people feel shifts within a few sessions or after an Intensive; deeper patterns take longer. We’ll stay honest about pace and progress.
A Gentle Nudge
If you’re reading this and thinking, “Maybe I don’t feel bad enough yet,” that’s worth noticing. You don’t need a crisis to deserve support. Starting in fall is like changing your tires before the icy roads—calmer, safer, and a lot less dramatic.
Work With Me
I offer EMDR-, IFS-, and Sensorimotor-informed therapy in Dupont Circle and via telehealth across DC/MD/VA. You can choose standard weekly sessions or a focused Intensive (3-hour, half-day, or full-day) if you want a deeper, faster reset. If you already have a therapist, Intensives can complement your current work—collaboration is welcome.
Book a free 15-minute consult to talk through your goals and schedule. We’ll figure out whether weekly therapy or an Intensive fits you best—and get you anchored for the season ahead.
Looking for a therapist in Washington, D.C. who specializes in nervous system–based therapy to help you reset, recharge, and reconnect this fall?
Take your first step towards real progress that lasts through the holidays and beyond.
(Washington, D.C., Virginia, and Maryland residents only)
About the author
Margot Lamson, LCSW-C is a licensed therapist with over 14 years of experience supporting clients in Washington, DC and Virginia. She specializes in trauma recovery, anxiety, ADHD, and relational challenges, and uses evidence-based approaches like EMDR, Internal Family Systems (IFS), and Sensorimotor Psychotherapy to help clients reduce anxiety, build self-compassion, and heal from the effects of past experiences. At Margot Lamson Therapy, she is committed to providing compassionate, expert care both in-person and online for clients across DC, Maryland, and Virginia.
