Advice
Autumn Blues and How to Beat Them
September 27, 2024
The summer is over, days become shorter. Not long ago you were enjoying the sun, and now it is cold, rainy and dark – grim! It’s common for people to experience lower mood and decreased energy levels during the autumn months, so in this guide you can find more information about why it happens and what you can do to improve your wellbeing this autumn.
Why Might We Experience Lower Moods During Autumn?
Less Sunlight
Lack of sunlight can lower the production of serotonin – a “happy” hormone that lower levels are often associated with low mood. Decreased sunlight can also affect the body’s internal clock which regulates when you wake up and when you feel sleepy. Sleep disruption can affect your mood and energy levels negatively.
Colder Weather
The colder weather might mean that you don’t get to enjoy the activities you could enjoy in warmer weather – people are also less inclined to socialise during colder weather, which might mean you don’t see your friends as often as you did during summer. People are also more likely to get seasonal illnesses such as colds which also can lower your mood.
Life Changes
For some, autumn months mean returning to education or starting college or university which might bring worry and anxiety. You also might have some worries about someone you love who is ill – the season change can be a reminder of bigger changes that lie ahead, especially if someone you love has an incurable illness.
Ways of Looking After Yourself
- Connect with others: it’s important to maintain connections with other people, whether that’s friends, family or someone else. Feeling connected to others might help you feel more understood and less alone and, just because the sun not be out as much, making the effort to go and meet up with others can have a positive influence on your day.
- Eat well: eating well is important for our wellbeing. Having a balanced diet and aiming for five portions of fruit and vegetables a day can help your body be well, which can positively affect your mood.
- Exercise: exercising is proven to improve our psychological wellbeing. There are many ways you can stay active this autumn, from walking around the park to low-intensity workouts, a group class or a full gym session!
- Sleep hygiene: sleeping plays an important role in our wellbeing – depending on your age, you should aim to get between 8 to 10 hours of sleep a day. Waking up feeling well-rested can be a great start to the day.
Autumn Activities
Whilst some of the things you loved to do in the summer might not be quite so easy to do at this time of year, there are plenty of autumnal activities that you can try instead:
- Hiking and walking: try to take a new route when you walk or hike on your usual path, and take time to notice how the season changes.
- Photography: take pictures of the changing leaves and any animals you can spot in the wild.
- Pumpkin carving: carve anything you like, or challenge your family or friends to a competition!
- Trying new food/recipes: talking of pumpkins, why not find a recipe using seasonal produce – pumpkin pie anyone?
- Cosy afternoons: get cosy with your favourite TV show or film and a comfy blanket.
Reaching Out
If the autumn blues have hit, it’s important to reach out and talk to someone – whether it be family, friends, or one of the Hope team (remember, we’re here for anyone in the UK aged 5-25 when a loved one has a serious illness!).
If things are really getting to you though and you need a bit more support, do speak to your GP – if you need emergency support you can contact your local crisis team or call 999. Samaritans are also available to talk to at any time of day or night.
