Have you ever noticed your mood changing as autumn rolls in? Maybe you feel a little more tired, a bit less motivated, or even a bit sadder as the days get shorter and the air turns cooler. If so, you are not alone. Many people experience changes in how they feel during different seasons, especially in autumn.
There are real reasons why our moods can shift with the season, and there are simple, practical ways you can take care of yourself as the leaves begin to fall.
Why The Season Affects Our Mood
One of the most significant reasons the season affects our mood is sunlight. Sunlight has a powerful influence on our brains. When we spend time in the sun, our bodies make more of a chemical called serotonin. Serotonin is essential because it helps us feel happy and awake.
During the fall and winter, when the days are shorter and there is less sunlight, our bodies make less serotonin. This autumn mood can make us feel more tired, less motivated, or even a bit down.
At the same time, our bodies also make a hormone called melatonin. Melatonin helps us sleep. When it gets dark earlier in the day, our bodies start making more melatonin, which can make us feel sleepy even if it is not bedtime yet. This mix of less serotonin and more melatonin is one reason why some people feel the “winter blues.”
There are other ways the season can shape our mood. When it is cold outside, we might spend more time indoors. This can lead to less exercise and fewer chances to see friends and family. Physical activity and social time are important for mental health.
If we are not moving or connecting with others as much, it is easy to start feeling sluggish or lonely. Our routines often change, too. We might sleep more, watch more television, or eat heavier foods. These changes can add up over time and affect how we feel.
Understanding why the season affects our mood can help us make choices to feel better. Common fall wellness tips include getting outside during daylight hours, staying active, and reaching out to friends can all help keep our spirits up as the seasons change.
Seasonal Affective Disorder: An Overview
Also, seasonal affective disorder (SAD) is a type of depression that occurs at certain times of the year, most commonly during the fall and winter months when there is less natural sunlight.
People with SAD may experience symptoms such as low mood, lack of energy, difficulty sleeping, changes in appetite, often craving carbohydrates, and loss of interest in activities they usually enjoy. The symptoms typically improve with the return of sunnier, longer days in the spring and summer.
Typical symptoms of seasonal affective disorder include:
- Appetite Changes: Many people with seasonal affective disorder notice an increase in cravings for high-carbohydrate foods. This can lead to overeating and, in some cases, weight gain during the affected months.
- Difficulty Concentrating: Trouble focusing on tasks or remembering details is common in those experiencing SAD. This can negatively impact work, school performance, or daily responsibilities.
- Fatigue or Low Energy: Persistent tiredness or a general lack of energy is a hallmark symptom of SAD. Even with adequate sleep, individuals may feel sluggish and find it challenging to complete routine activities.
- Feelings of Hopelessness: A sense of despair or pessimism can develop, making it hard to see a positive future. These feelings may be persistent and interfere with daily life.
- Increased Sleep: People with SAD often sleep more than usual and still feel unrefreshed. Despite spending additional hours in bed, they may have difficulty waking up in the morning.
- Irritability: Mood swings and a short temper are frequently reported by those with SAD. Minor inconveniences or frustrations may seem overwhelming or provoke stronger reactions than usual.
- Loss of Interest: Activities that were once enjoyable may no longer bring pleasure or motivation. This withdrawal can contribute to a sense of isolation and worsening mood.
- Persistent Sadness: A continuous feeling of sadness or emptiness is a primary symptom of SAD. This low mood can persist for weeks or months during the affected season.
- Social Withdrawal: People might avoid social interactions and prefer to be alone. This can further reduce opportunities for support and connection, deepening feelings of loneliness.
- Weight Gain: Increased appetite and decreased physical activity often result in weight gain during the months when SAD symptoms are present. This change in weight can also impact self-esteem and overall health.
The exact cause of SAD is not fully understood, but it is believed to be related to changes in sunlight exposure, which can affect the body’s internal clock and levels of certain brain chemicals like serotonin and melatonin.
Everyone has ups and downs, especially when the seasons change. But if you notice that you are feeling sad most days, losing interest in things you usually enjoy, or having trouble with daily tasks, it might be time to talk to someone. This could be a trusted friend, family member, or healthcare professional.
Asking for help is a sign of autumn self-care and strength, not weakness.
*If you are experiencing severe symptoms of depression, call or text 988 for support.
If you feel as though you might harm yourself or others, call 911 immediately.*
Light Therapy to Enhance Mood
Fortunately, there are many non-invasive treatments to boost mood, especially during the fall season.
For example, light therapy is a well-established and effective treatment for seasonal affective disorder. The therapy involves sitting near a specialized light box that emits bright, artificial light, typically at 10,000 lux, for about 20 to 30 minutes each day, most often in the morning.
This bright light mimics natural outdoor light and is thought to influence brain chemicals related to sleep, mood and weather, helping to ease the symptoms of SAD. It can also help regulate the body’s circadian rhythm, which may become disrupted during the shorter days of winter.
Numerous studies and clinical guidelines support light therapy as a first-line treatment for SAD, and many people notice improvement in their symptoms within one to two weeks of consistent use. While light therapy is generally safe, some may experience mild side effects such as eyestrain, headache, or nausea.
Overall, light therapy offers a safe and effective way to relieve the symptoms of seasonal affective disorder for many individuals, either on its own or combined with other treatments such as psychotherapy or medication, depending on the severity of symptoms.
Boost Mood and Energy with Our Shakthi Health and Wellness Team
As the seasons shift and autumn settles in, it’s natural to notice changes in your mood and energy. By understanding the impact of seasonal changes and taking proactive steps, you can support your mental and physical well-being all year long.
Remember, you don’t have to navigate these changes alone.
At Shakthi Health and Wellness, our integrative approach combines the best of conventional and holistic therapies, including light therapy technology from EMR-TEK, to help you feel your best. If you’re ready to take control of your mental health in autumn, reach out to our team for personalized support and guidance by calling a Shakthi Health and Wellness location near you.