As the days grow shorter, temperatures drop, and the weather turns wetter and windier, many people begin to feel a noticeable shift in their mood. This seasonal change can lead to a temporary dip in energy and emotional well-being – often referred to as an ‘autumn dip’. In some cases, this feeling of gloom can deepen into what is known as autumn depression.
Recognizing the signs
- Fatigue and low energy
- Continuous sadness or mood swings
- Oversleeping
- Weight gain
- Loss of interest in activities once enjoyed
- Low concentration
- Increase in appetite
- Negative or suicidal thoughts
- Social withdrawal
- Feeling of hopelessness
Underlying factors
While there no concrete or specific reasons for autumn depression have been proved, research suggest that a combination of factors contribute to its onset. Some of the known reasons could be:
- Vitamin D deficiency: Sunlight is the primary source of vitamin D. It plays a vital role in naturally producing vitamin D for the body. This is an essential nutrient for maintaining physical and mental health. During colder months, reduced daylight and limited time spent outdoor can lower Vitamin D levels. This deficiency is directly linked to mood swings including symptoms of depression.
- Increased melatonin production: When the days get darker and longer, the body starts making more melatonin, a hormone that helps us sleep. This increase can make people feel more tired than usual, even during the day. As a result, many experience low energy, more sleepiness, slower thinking and less motivation to do everyday tasks. This is a common effect during the autumn and winter months.
- Less daylight, lower energy: In autumn and winter, the days are shorter and the skies are often cloudy, which means we get less sunlight. This lack of light can affect the brain’s ability to manage mood, especially by lowering levels of a chemical called serotonin. When serotonin drops, people may start to feel sad, tired or less motivated – common signs of what’s often called an autumn or winter depression.
Proactive steps for emotional well-being
- Make the most of natural light: Try to spend time outside during daylight hours, especially in the morning, when sunlight is strongest. Morning light helps reset your body’s internal clock and can improve your mood and energy levels throughout the day. Even on cloudy days, natural light is beneficial, so consider taking a walk, sitting near a window or doing outdoor activities like gardening or cycling. If going outside isn’t possible, keep curtains open and sit near windows to let in as much daylight as you can.
- Keep moving to feel better: Being active helps you feel more awake and improves your mood. When you move your body – like walking, stretching or doing light exercise – it helps release feel-good chemicals in your brain. You don’t need to do anything intense; even a short walk outside or dancing to music at home can help you feel more positive and less tired. Also try mindfulness, yoga or meditation.
- Stick to a daily routine: Having a regular daily schedule can help your body and mind feel more balanced. Eating meals at consistent times also helps your body know what to expect. This kind of routine supports your internal body clock, which controls sleep, energy and mood. When your body knows when to rest and when to be active, it’s easier to feel stable and less affected by seasonal changes.
Whether it’s getting outside, staying active or keeping a steady routine, every effort counts. If symptoms become overwhelming, don’t hesitate to seek support – help is available, and you’re not alone.
Written by Parul Sachdeva