As autumn arrives, so many of us notice a shift in energy. The days get shorter, the evenings draw in, and life can feel heavier. Add in tiredness, hormonal changes, and the endless scroll of “perfect” lives online, and it’s easy to feel like we’re falling behind.

Maybe you’ve had days where:
✨ Your hair ends up in a messy bun because it’s all you can manage
✨ You skip the makeup and pull on something cosy
✨ You notice the cellulite, wrinkles, or spots on your chin and feel critical
✨ You tell yourself you “should” be journalling, meditating, or hitting 10,000 steps… but you’re not

This is what real life looks like. And it’s still beautiful.

The truth is, you don’t need to be flawless to be enough. Self-esteem isn’t about chasing perfection it’s about learning to treat yourself with the same kindness and compassion you’d give a friend.

🌿 Why autumn can knock self-esteem

• Seasonal changes: Less sunlight can affect mood and energy, leaving you more vulnerable to low confidence.

• Comparison culture: Social media highlights create an unrealistic picture of what “normal” looks like.

• Hormonal shifts: Changes in sleep, mood, and energy can make self-criticism louder.

• Life pressure: Family, work, and home responsibilities all add up, leaving little room for self-care.

✨ Gentle tips to nurture self-esteem this autumn

1. Name your thoughts

CBH teaches us to see thoughts as just thoughts, they're not facts. When you notice “I’m failing” or “I don’t look good enough,” gently label it: “That’s just a thought.” This creates space to choose a kinder response.

2. Make comfort part of self-care

Pull on the jumper that makes you feel cosy. Wrap up in a scarf. Choose clothes that support your body, not punish it. When you feel safe and comfortable, confidence grows.

3. Step into the season

Get outside daily, even for a few minutes. Notice the crisp air, the colours of the leaves, the crunch under your feet. Nature has a way of resetting anxious thoughts and reconnecting us with the present.

4. Practice self-compassionate language

Instead of “I should be doing more,” try:
💚 “I’m doing my best with the energy I have today.”
💚 “Rest is productive too.”

5. Keep rituals simple

You don’t have to tick every box: journaling, meditation, exercise all at once. Choose one small practice that feels doable this week. Even five minutes of mindful breathing or jotting down one gratitude can lift your self-esteem.

🌱 Remember…

The women you pass in the supermarket, on the school run, or out walking their dogs? They look just like you, human, emotional, imperfect. Not like the filtered selfies or glowing routines you see online.

This autumn, try letting go of the pressure to be perfect.
Ask yourself instead: “How can I be kinder to myself today?”

Because self-esteem isn’t about chasing flawless. It’s about honouring who you are tired eyes, messy bun, chin spots and all.

And that is more than enough.