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Summer is over, the days are getting shorter and nature is slowly retreating – for many, this not only means a visible change on the outside, but also noticeable changes on the inside. Perhaps you too often feel listless or depressed during this time or notice that your energy is dwindling. We often don’t know exactly why everything is harder for us right now, even though little has changed in our everyday lives. This phenomenon is often referred to as the “autumn blues” and affects more people than you might think. Today we look at why the autumn blues occur and what you can do to get through this time better.
What’s behind the fall blues?
The autumn blues are more than just a slight mood swing. As the days get shorter, the amount of natural daylight decreases significantly, which has an impact on our hormone balance. Less light means that our body produces less serotonin – the “happiness hormone” that makes us feel good and gives us energy. At the same time, the production of melatonin, a hormone that regulates our sleep-wake cycle, increases. As a result, we feel more tired, less motivated and often simply depressed.
For some people, this condition can turn into a more serious seasonal depression, also known as Seasonal Affective Disorder (SAD). However, even the typical autumn blues can have a negative impact on our lives and depress our mood. That’s why it’s important to react early.
Typical signs of the fall blues
A few signs will help you to recognize whether you might be suffering from the autumn blues:
- Increased tiredness and lack of energy: Despite getting enough sleep, you feel tired and find it difficult to get out of bed in the morning.
- Lack of drive: Even everyday tasks seem laborious and require a lot of energy.
- Mood swings: You are more irritable than usual or feel an inexplicable sadness.
- Changed appetite: Cravings for carbohydrate-rich or sweet foods in particular increase.
- Withdrawal: Social activities lose their appeal and you prefer to withdraw.
What to do against the fall blues?
There are several approaches to lighten your mood during the fall months and prevent a deep emotional hole. Here are some strategies you can try:
- Use light as a powerful ally
As a lack of light is one of the main causes of the autumn blues, light therapy can be very helpful. Sit in front of a daylight lamp for 20 to 30 minutes a day to give your body the light it needs. Walks in the late morning or early afternoon also help to get as much natural daylight as possible. - Get out into the fresh air
Even if it’s gloomy and chilly, try to get outside every day. Even a short walk can work wonders, as exercise releases endorphins that improve your mood. Combined with daylight, this can have a real mood-lifting effect. - Creating structured daily routines
When the days get shorter, it is helpful to give yourself a fixed daily structure. Consciously start the day with a morning routine and plan activities that you enjoy, even if your motivation is low. Even small rituals such as a hot cup of tea in the afternoon or reading a book can stabilize your mood. - Pay attention to your diet
A healthy, balanced diet plays a bigger role than you might think. Make sure you eat nutrient-rich foods that boost your energy and strengthen your immune system. Focus on omega-3 fatty acids (e.g. in fish, nuts) and B vitamins (e.g. in wholegrain products), which play an important role in emotional balance. - Maintain social contacts
Even if it is tempting to withdraw at this time of year, try not to isolate yourself. Make a conscious effort to meet up with friends, talk to family on the phone or plan small get-togethers to catch up. Social interactions can help break through negative thoughts and give you the feeling that you are not alone. - Incorporate mindfulness and relaxation
Practice relaxation techniques such as yoga, meditation or breathing exercises. These help to reduce stress and promote general well-being. Mindfulness exercises such as a short ‘body scan’ or being aware of your surroundings can help you to experience the moment in a positive way.
Your feel-good plan: Create bright spots in everyday life
Keep an emotion diary: Continue to record your emotions on a daily basis by dividing the day into different sections (morning, midday, evening). Note which positive and negative feelings you experience in these phases and which situations led to them.
Supplement: Resource analysis: Think about which people, places and activities do you good in your everyday life. These can be small things such as a walk in the park, a cup of tea, reading or a phone call with a friend.
Create a feel-good plan: In a separate calendar or planner, enter specific “bright spots” that you are planning for the coming week. Try to set at least one small activity per day that does you good.
Reflection: At the end of the week, you can look in your diary and analyze how your mood has changed as a result of the conscious “bright spots”. This will help you to recognize patterns of what is particularly good for you.
Set long-term goals: Keep a separate list of long-term wellbeing goals. These could be larger projects, such as learning a new skill, building a new habit or a major event you’re working towards.
Conclusion: Mindfulness through the darker season
The autumn blues are nothing to worry about, but they do show how strongly external influences can affect us emotionally. By taking your needs seriously, actively paying attention to your mood and creating feel-good moments for yourself, you can consciously experience autumn – and perhaps even rediscover its beautiful sides. However, if the blues last longer or become more intense, don’t be afraid to seek support. The first step out of the darkness is always to acknowledge yourself and your feelings.f it doesn’t get better, don’t hesitate to seek professional help. You are not alone – there is support and ways out of autumn depression.
