The expression “feeling the autumn blues” reflects a common sentiment. As the intense heat of summer subsides and autumn’s coolness sets in, many individuals notice heightened emotions of sadness, lethargy, or fatigue compared to other seasons. Let’s take a closer look at why these symptoms often appear with the onset of autumn.
The Science Behind the Autumn Blues
As the days get shorter and we’re exposed to less sunlight, the drop in temperatures and daylight can trigger seasonal affective disorder (SAD). This lack of sunlight messes with your body’s production of vitamin D, a key player in making serotonin, the feel-good neurotransmitter that regulates mood, appetite, and sleep.
When vitamin D levels dip, so does serotonin production, and that’s when you might start feeling sluggish or sad. If the seasonal change has you feeling extra tired or lethargic, you could be dealing with SAD, which affects about 11% of people who experience major depressive episodes.
SAD typically strikes in autumn or winter and gets better in spring, though some people can experience symptoms even in the summer. Women are more likely to be affected than men, and the condition is more common in areas with less sunlight—think Northern Europe.
How SAD Differs from Regular Depression
Unlike typical depression, which may manifest through insomnia, loss of appetite, and weight loss, seasonal affective disorder (SAD) often results in excessive sleeping. The persistent lethargy can make staying active during the day difficult, while carbohydrate cravings may contribute to weight gain.
How to Combat the Autumn Blues
To combat SAD, getting as much sunlight as possible is important. Taking short, regular outdoor walks can help prevent or alleviate symptoms of depression.
Light therapy, which involves exposure to bright artificial light, has also proven effective in treating SAD. Sunlight boosts vitamin D production, benefiting mood and joint health.
Staying active is also essential. Whether you’re walking, hitting the gym, or doing yoga, regular physical activity will lift your spirits and keep those feelings of sadness at bay.
Lastly, be mindful of your habits. Limit sugary snacks, reduce screen time before bed (the blue light from your phone can mess with your sleep!), and make sure you’re getting enough rest to keep your circadian rhythm in check.
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