Experts point to the following symptoms of autumnal depressive states: low mood and melancholy, fatigue, lethargy, increased irritability, and a loss of interest in usual activities.
The holiday season filled with sun, sea, and long bright days is over. Cool and rainy autumn has taken its place, bringing with it seasonal gloom, melancholy, and even anxiety for many people. They suffer from uncontrollable worry, irritability, and constantly low spirits, often with no clear external reason. And yet, it happens every year like clockwork.
At the core of the issue may be a lack of sunlight, which leads to a deficiency in vitamin D and a corresponding drop in serotonin levels—the hormone that regulates mood, appetite, and sleep. At the same time, melatonin, the hormone that induces sleep and depressive states, increases. As the weather worsens, people spend less time outdoors and reduce physical activity to a minimum. If you too feel like a victim of autumn blues, try taking steps to prevent and ease it.
Is it just autumn blues or something more?
Psychologists refer to this state as SAD—Seasonal Affective Disorder. Days grow shorter, nights longer, and the weather gets noticeably colder. Children return to school, adults return to work. This shift from relaxation to routine can trigger anxiety. People have to wake up earlier and sleep less, which naturally causes discomfort.
Another explanation could be the looming thought of the colder months and much shorter days ahead. The end of summer often leaves a lingering regret about unaccomplished plans—or, conversely, nostalgia for carefree summer days filled with happiness. Even the anticipation of the upcoming holiday season can be a source of stress: it brings expenses, overeating, and interactions with lots of people—not all of them pleasant.
What can you do?
No matter what exactly causes this anxious state during autumn, here are five remedies that can help lighten the burden.
1. Try Light Therapy
Spend more time outdoors to take full advantage of the autumn sun. Wake up early to absorb the morning light, and go to bed earlier to fight fatigue and daytime drowsiness.
2. Exercise Daily
Experts recommend at least 30 minutes of physical activity per day. Autumn, with its milder temperatures, is a perfect time to enjoy fresh air—go for long walks or bike rides. Alternatively, hit the gym or go swimming. Most people report a significant mood boost after working out.
3. Reassess and Improve Your Diet
Autumn is the perfect opportunity to evaluate your eating habits. Now’s the time to prepare your favourite seasonal soups and hot meals you’ve skipped all summer. Plus, it’s the season of mulled wine and hot cocoa.
4. Start Something New
Autumn is a season of new beginnings—a new school term, a new quarter, a new season. It’s a great time to tidy up your home, garden, or backyard. Consider changing your wardrobe style, taking up a new hobby, or signing up for a course or workshop.
5. Rethink the Way You Perceive Autumn
Stop associating the autumn season with only negative feelings. Try to look at it from a different angle. Most people focus on what’s been lost: sunlight, warmth, outdoor activity. Don’t fixate on the cold and a state of hibernation—focus instead on the ideas of comfort and cosiness. You can shift your home’s mood by adding bright, warm blankets and colourful autumn-toned cushions to create a cheerful and light-filled atmosphere.
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