The clocks were recently turned back to winter time. The days are getting shorter, the weather is changing, and more and more of our everyday lives are moving indoors. For some people, the change of season also affects their mood: they feel low, withdraw from others and lose interest in things that would normally make them feel good.
A dip in mood in autumn is not automatically a cause for concern. However, if low mood persists, enjoyment of life noticeably decreases or even familiar everyday tasks become difficult, it is worth taking a closer look.
So-called Seasonal Affective Disorder (SAD) is a form of depressive illness that should be taken seriously. It is associated with changes over the course of the year, with the role of daylight in particular being the subject of scientific research. It is not yet fully understood why some people are more sensitive to seasonal changes than others.
What do we know about the relationship between daylight and mood? How can we distinguish a temporary case of the autumn blues from possible depression? And what measures can help support mental well-being during the darker months?
Why the darker months can affect our mood
One of the most noticeable changes in autumn is the decrease in daylight. The sun rises later and sets earlier. People who spend most of the day indoors may consequently get very little natural light.
Daylight plays an important role in regulating our internal clock, known as the circadian rhythm. This influences our sleep-wake cycle and therefore also when we feel alert and productive and when our body is preparing for rest. Light also affects biological processes involved in regulating our mood.
In seasonal depression, researchers are investigating, among other things, changes in melatonin regulation and serotonin function. Melatonin is involved in controlling the sleep-wake cycle, while serotonin performs various functions in the nervous system and is also involved in mood regulation.
Other factors may also play a role. When the weather becomes less inviting, we may spend less time outdoors, exercise less or meet other people less often. At the same time, work-related stress, personal challenges and sleep problems can affect our mental health. The extent to which the season affects our well-being therefore depends on a range of biological, psychological and social factors.
Autumn blues or seasonal depression?
The term “autumn blues” is commonly used to describe a temporary dip in mood during the darker months. We may feel a little less motivated, get tired more quickly or be less interested in going out. Such changes do not necessarily indicate an illness.
Seasonal Affective Disorder is different. It refers to depressive episodes that occur at certain times of the year, most commonly in autumn and winter, and improve again in spring or summer. A recurring seasonal pattern is important for the diagnosis.
The symptoms can significantly interfere with everyday life. Typical symptoms include persistently low mood, loss of interest and pleasure, lack of drive and difficulty concentrating. Sleep and appetite may also change. Some people sleep considerably more than usual or have stronger cravings for carbohydrate-rich foods. Others experience sleep problems, anxiety or a sense of hopelessness.
These symptoms can also occur in other depressive disorders or health conditions. It is therefore not possible to tell whether someone has seasonal depression simply because they feel less cheerful in autumn.
What can help us get through the darker months?
There is no one-size-fits-all routine that works for everyone. However, a few simple habits can help support our well-being during the darker months.
1. Make the most of daylight
Spending time outdoors is a good place to start. Perhaps you could use your lunch break for a walk, walk part of your commute or plan a longer outing in nature at the weekend.
It does not have to involve an extensive outdoor activity programme. Even a short break outside can add variety to a day that would otherwise be spent mostly indoors. If possible, choose the brightest part of the day.
2. Keep moving, even when motivation is low
Physical activity can support mental well-being. Nevertheless, many people find it particularly difficult to stay active when their energy levels drop and the weather outside becomes unpleasant.
Instead of setting yourself an ambitious training programme, it may help to start with something manageable. A brisk walk after work, a short strength-training session at home or a regular workout with another person or in a group are all options that can be more easily incorporated into everyday life.
It is also useful to have a Plan B for rainy days. If you have an alternative at home or in a fitness centre, you do not have to decide from scratch every time the weather is bad whether exercise is possible that day. Many gyms also have a small wellness area with a sauna or infrared facilities, offering a pleasant way to relax and warm up after a workout.
3. Maintain a regular sleep schedule
When it stays dark for longer in the morning, getting up can often feel more difficult. Keeping regular bedtimes and wake-up times, as far as possible, can help stabilise the sleep-wake cycle. Daylight during the day and a calm evening routine can further support the transition between activity and rest.
Occasional tiredness is no cause for concern. However, if your need for sleep increases significantly over several weeks, persistent sleep problems develop or daytime tiredness interferes with everyday life, it is worth having these symptoms assessed.
4. Make time for social connections and hobbies
As the days get shorter, some people increasingly withdraw from others. Plans are postponed, hobbies fall by the wayside and evenings are spent mostly at home.
It can be beneficial to consciously set aside time for activities you enjoy and to stay in touch with people who matter to you. This does not mean having a packed calendar. Rest and time to yourself are important, too.
It helps to pay attention to your own needs: Is the quieter period doing me good right now, or am I withdrawing because even things I usually enjoy are becoming increasingly difficult?
5. Light therapy: what does the science say?
Light therapy is one of the established treatment options for Seasonal Affective Disorder. It involves using a specially designed light therapy lamp for a specified period and at a defined light intensity, often in the morning.
A 2020 meta-analysis evaluating 19 studies found evidence that light therapy may reduce depressive symptoms in adults with seasonal depression more effectively than a placebo treatment. The findings are encouraging, although the studies differed in their methods and further high-quality research is needed.
Light therapy is therefore a medically relevant treatment option, not merely a wellness measure. However, devices differ in terms of light intensity and how they should be used. Ordinary indoor lighting is not comparable.
TIP: A 10,000-lux daylight lamp may be particularly helpful during the dark autumn and winter months. Place it on your desk in the morning for around 30 minutes and use the time to read, have breakfast or work. It is important to maintain the recommended distance and not look directly into the lamp. This makes it easier to incorporate light therapy into your daily routine.
When is it important to seek medical support?
A dip in mood should be looked into more closely if it persists for a long time, becomes more severe or noticeably interferes with everyday life. You may no longer enjoy things that used to matter to you. You may find it difficult to concentrate, manage your daily work or summon enough energy for everyday tasks.
If such changes persist for several weeks, it is advisable to speak to your GP or another qualified healthcare professional. There is no need to wait until the symptoms become almost unbearable. Nor should persistent symptoms simply be attributed to the time of year.
Depression is treatable. Seeking an assessment early can help clarify the causes and identify appropriate treatment. If you have suicidal thoughts or your safety is at risk, seek professional help immediately.
Getting through autumn without putting pressure on yourself
People experience the darker months in different ways. While some enjoy the quieter months, others find the lack of daylight and the grey, cold weather difficult. Both responses are perfectly valid. Nobody has to force themselves to feel particularly positive about autumn.
It can help to work out which habits make you feel better personally. Perhaps it is a walk in daylight, regular exercise, a stable sleep schedule or spending more time with people who matter to you. A balanced, nutrient-rich diet, drinking enough fluids and taking a break with a cup of tea can also contribute to well-being. What matters is finding things that fit easily into your everyday life. Small, realistic changes are often more helpful than ambitious resolutions that create additional pressure.
At the same time, lifestyle measures have their limits. If low mood persists for a long time or quality of life is significantly affected, professional support is important.
Understanding where a temporary dip in mood ends and depression may begin helps us look after ourselves and seek support in good time when necessary.
About the author
Mag. Carmen CREPAZ, MSc.
Nutrition Scientist and Functional Health Coach
Master’s degree in Nutrition and Sport
www.carmencrepaz.com/blog
