Autumn Wellness: Supporting Your Mood During Seasonal Changes
Embrace the Season with Tips to Boost Mood and Maintain Balance as the Days Grow Shorter
As the vibrant colors of autumn paint the world around us, many people find joy in the beauty and crisp air that accompany the season. However, for some, this seasonal shift can bring changes in mood, energy, and even mental well-being. If you’ve noticed that your mood dips as the days get shorter, you’re not alone. In fact, it's quite common to experience a shift in emotional state during this time of year. Thankfully, there are many ways to support your emotional wellness during autumn to maintain balance and vitality.
In this blog, we’ll explore why these seasonal changes affect mood, dive into the science behind them, and offer actionable strategies to help you feel your best during the fall months.
Why Does Autumn Affect Our Mood?
As autumn arrives, two major environmental changes occur: reduced daylight hours and cooler temperatures. Both of these shifts can impact our biological rhythms, brain chemistry, and emotional health.
Reduced sunlight exposure: With shorter days, we receive less natural light, which plays a significant role in regulating our circadian rhythms. These rhythms control our sleep-wake cycles, hormone production, and mood. Decreased exposure to sunlight can lead to lower levels of serotonin, a neurotransmitter that plays a crucial role in regulating mood and happiness. Reduced serotonin can lead to feelings of sadness or lethargy. Additionally, the lack of sunlight affects melatonin production, which can throw off sleep patterns and exacerbate feelings of fatigue or low mood.
Science behind serotonin and melatonin: Serotonin helps to regulate mood, and its production is influenced by light. When light hits the retina in our eyes, it triggers the release of serotonin in the brain. Less light means less serotonin, which is why some people feel down during autumn and winter. On the flip side, melatonin, the sleep hormone, increases when it’s dark. During shorter days, melatonin production can start earlier, making you feel tired before the day is over, contributing to disrupted sleep patterns and low energy.
Cooler temperatures: The drop in temperature during autumn can also affect mood, as we tend to spend more time indoors and engage in fewer outdoor activities. Cooler weather might lead to reduced physical activity and social interaction, both of which are vital for maintaining emotional well-being. Lack of exercise can lead to lower levels of endorphins—natural mood elevators—and spending more time indoors can contribute to feelings of isolation or disconnection.
Seasonal Affective Disorder (SAD): For some, these mood changes are more pronounced and can develop into Seasonal Affective Disorder, a type of depression that typically occurs in the fall and winter months. SAD symptoms include persistent low mood, fatigue, difficulty concentrating, and changes in appetite or sleep patterns. The exact cause of SAD isn’t entirely understood, but it’s thought to be related to changes in sunlight exposure, which impacts serotonin and melatonin levels.
Prevalence of SAD: Studies show that approximately 5% of the U.S. population experiences SAD, with women and those living in northern latitudes being more affected. Even if you don’t meet the clinical criteria for SAD, it’s common to experience a mild form of seasonal mood changes known as the "winter blues."
While not everyone experiences SAD, it’s common for mood and energy levels to fluctuate during seasonal transitions. Fortunately, there are several ways to support your mood and overall well-being during autumn.
1. Prioritize Sunlight Exposure
One of the most effective ways to boost your mood during autumn is to maximize your exposure to natural light. Even though the days are shorter, making time to be outdoors when the sun is shining can help regulate your circadian rhythm and increase serotonin levels. Aim to spend at least 20-30 minutes outside each day, particularly in the morning hours when sunlight is strongest.
If it’s difficult to get outside due to weather or schedule constraints, consider using a light therapy box. These devices emit bright light that mimics natural sunlight and are often used to treat SAD. Research shows that light therapy for 20-30 minutes each day can help alleviate SAD symptoms and improve mood. Look for a lightbox that provides 10,000 lux and is UV-free for the best results.
2. Maintain a Consistent Sleep Routine
Sleep is closely tied to mood regulation, and disruptions to your sleep cycle can leave you feeling irritable or fatigued. As the days grow shorter, your body’s production of melatonin may increase, which can make you feel sleepy earlier in the evening. To support a balanced mood, prioritize a consistent sleep routine by:
Going to bed and waking up at the same time each day, even on weekends, to help regulate your body’s internal clock.
Creating a calming bedtime routine, such as reading, stretching, or practicing relaxation techniques to signal to your brain that it's time to wind down.
Limiting exposure to screens (phones, tablets, TVs) at least an hour before bed, as blue light can interfere with melatonin production, making it harder to fall asleep.
Additional sleep tips: Keep your bedroom cool and dark, avoid caffeine late in the day, and try incorporating magnesium-rich foods like dark leafy greens or supplements, as magnesium helps support relaxation and quality sleep.
3. Stay Active
Movement is one of the most powerful tools for enhancing mood and reducing stress. Exercise stimulates the release of endorphins—your body's natural "feel-good" chemicals—and increases serotonin levels, which both improve mood and help alleviate symptoms of anxiety or depression.
Even though the temperatures may be dropping, it’s important to continue moving your body. Consider activities that can be done both indoors and outdoors, such as:
Taking brisk walks in nature, which not only gets your blood flowing but also exposes you to natural sunlight—two mood-boosting benefits.
Practicing yoga, which combines physical movement with mindfulness, helping reduce stress, improve flexibility, and balance mood.
Joining a virtual fitness class or engaging in home workouts to stay active, even on days when the weather keeps you indoors.
Mind-body connection: Physical movement has also been shown to reduce symptoms of depression and anxiety, as well as boost cognitive function, which can help keep seasonal brain fog at bay.
4. Nourish Your Body with Seasonal Foods
What you eat plays a crucial role in your mood and mental well-being. During autumn, focus on eating warm, grounding, and nutrient-dense foods that not only support your physical health but also provide key nutrients for brain health.
Seasonal produce like squash, sweet potatoes, carrots, apples, and pears are rich in vitamins, minerals, and antioxidants that support immune function and reduce inflammation. Additionally, make sure to include foods that are known to promote brain health and mood stability, such as:
Omega-3 fatty acids (found in salmon, flaxseeds, and walnuts) to support brain function, reduce inflammation, and regulate mood.
Complex carbohydrates (like oats, quinoa, and brown rice) to help stabilize blood sugar levels and support steady energy throughout the day.
Magnesium-rich foods (such as leafy greens, almonds, and pumpkin seeds) to promote relaxation, reduce stress, and support healthy sleep patterns.
Tryptophan-containing foods (such as turkey, eggs, and nuts), which the body uses to produce serotonin, helping to regulate mood and improve sleep.
Gut health and mood: Consider including fermented foods like yogurt, sauerkraut, and kefir, which support gut health. Since the gut is closely linked to the brain through the gut-brain axis, a healthy microbiome can positively influence mood.
5. Connect with Loved Ones
As we spend more time indoors, it’s essential to maintain social connections. Loneliness and isolation can contribute to feelings of sadness or depression, so make an effort to stay connected with friends and family, even if it’s through virtual means.
Plan regular check-ins with loved ones, schedule coffee dates (whether in person or online), and engage in activities that foster a sense of community. Social interaction is key to maintaining emotional wellness, and staying connected with others can improve mood and reduce feelings of isolation.
If you’re feeling particularly low, don’t hesitate to reach out for support—whether from a friend, a coach, or a mental health professional. Sometimes, simply talking to someone can lighten the emotional load.
6. Practice Mindfulness and Self-Care
Finally, one of the best ways to support your emotional wellness during autumn is to cultivate mindfulness and prioritize self-care. Taking time each day to focus on the present moment can help reduce anxiety and create a sense of calm.
Incorporate mindfulness practices like meditation, deep breathing exercises, or journaling into your routine. Research shows that mindfulness-based interventions can reduce symptoms of depression and anxiety while enhancing overall well-being.
Additionally, make self-care a priority by engaging in activities that bring you joy and relaxation, whether it’s reading a good book, taking a warm bath, practicing gratitude, or simply enjoying a cup of tea by the fire.
Conclusion
Seasonal changes can have a profound effect on our mood and mental well-being, but by taking proactive steps to care for yourself during the autumn months, you can maintain balance and support emotional wellness. Prioritizing sunlight exposure, sleep, physical activity, nourishing foods, and meaningful connections can all contribute to a more positive and energized mindset as the season unfolds. With a mindful approach to your wellness routine, you can embrace the beauty of autumn and enjoy this time of year with a sense of vitality and inner radiance.
