As the golden hues of autumn settle in, many people notice a subtle shift in their mood and energy levels. The longer nights, cooler temperatures, and reduced daylight can trigger changes in how we feel and behave. For some, this time of year brings a cosy sense of comfort, while others may struggle with low mood, lethargy, or feelings of isolation.
As a clinical psychologist, I often see an increase in clients reporting feelings of sluggishness or disconnection during autumn. This shift is perfectly normal and can be managed with some basic strategies around maintaining activity and fostering social connections.
The Science Behind the Autumn Shift
As the days shorten and natural light decreases, our circadian rhythms — the internal clocks that regulate our sleep-wake cycles — can become disrupted. Less exposure to daylight can lead to a drop in serotonin, a neurotransmitter that contributes to feelings of well-being. At the same time, melatonin production (the hormone that helps us sleep) increases due to the longer nights, making us feel sleepier and more sluggish. These changes can affect mood, energy levels, and even social motivation.
For some people, the drop in mood during autumn and winter can be significant, manifesting as Seasonal Affective Disorder (SAD) — a type of depression that typically occurs during the colder, darker months. While not everyone experiences SAD, many people feel a milder form of the "winter blues," which can still impact their well-being.
Reclaiming Autumn with Activity and Socialisation
While the shift in seasons is inevitable, how we respond to these changes can make a big difference to our mental health. Here are some practical strategies that can help improve mood and maintain a sense of balance as the nights draw in.
1. Maintain Physical Activity
As temperatures drop, it can be tempting to stay indoors, but regular physical activity is one of the most effective ways to improve mood and combat lethargy. Exercise has been shown to increase serotonin levels and boost endorphins — chemicals in the brain that help improve mood and reduce stress.
- Take Advantage of Daylight Hours: Try to get outside during daylight hours, even if it’s just for a short walk. Exposure to natural light, especially in the morning, can help regulate your circadian rhythm and boost your mood.
- Embrace Autumn’s Beauty: Autumn can be a stunning time of year, with its vibrant foliage and crisp air. Consider activities like hiking, cycling, or simply strolling through a park. Not only does this get you moving, but being in nature has been shown to reduce stress and improve mental well-being.
- Indoor Exercise Options: On days when outdoor activity feels too challenging, consider indoor options like yoga, home workouts, or even dancing to your favourite music. The key is to keep moving.
2. Stay Socially Connected
As the evenings get longer, it's easy to retreat into solitude, but maintaining social connections is crucial for emotional well-being. Socialising can boost mood, provide support, and counter feelings of isolation that often accompany the darker months.
- Plan Regular Social Activities: Whether it's meeting a friend for coffee, organising a group walk, or hosting a casual dinner, keeping a regular schedule of social events can help you stay connected. Having something to look forward to can also lift your spirits.
- Join a Group or Class: If you’re struggling to find social opportunities, consider joining a class, a book club, or a community group. Engaging in activities with others who share similar interests can foster new connections and create a sense of belonging.
- Virtual Meet-Ups: If meeting in person feels too difficult, don’t underestimate the power of virtual connections. Scheduling regular video chats or phone calls with friends or family can help maintain those important bonds even when face-to-face meetings aren’t possible.
3. Create a Cosy, Positive Environment
With more time spent indoors, creating a comfortable and uplifting living space can have a powerful effect on mood. Simple changes like adjusting the lighting, adding warm colours, or incorporating comforting textures can help make your home feel like a sanctuary rather than a place of isolation.
- Maximise Natural Light: Open curtains during the day to let in as much natural light as possible. Even on overcast days, the daylight can help improve your mood.
- Add Warmth and Comfort: Cosy blankets, warm lighting, and comforting scents can make your home feel inviting. Autumn is also a great time to indulge in activities that bring you joy, such as reading, cooking, or crafting.
- Limit Screen Time: While it’s tempting to binge-watch TV or spend hours on social media, excessive screen time can contribute to feelings of loneliness and disconnection. Instead, prioritise activities that engage your mind or body in a more meaningful way.
While autumn can bring challenges to our mental health, it also offers a unique opportunity to recalibrate and connect with ourselves, others, and the world around us in a more intentional way. By staying active, maintaining social connections, and creating a comforting environment, we can learn to embrace the season's natural rhythms instead of feeling at their mercy.
If you find that feelings of sadness, low energy, or isolation become overwhelming, consider speaking to a mental health professional. Sometimes a few small lifestyle changes can make a significant difference, but for others, professional support may be needed. Either way, know that you are not alone — and that brighter days, both literally and figuratively, are always ahead
