The term “autumn blue” usually arrives in late September. Despite its stunning scenery, the body registers seasonal changes; affective depression may begin, along with deep nostalgia.
The multi-layered shift
Every year, I start feeling it as early as mid-September. Shorter days and less sunlight signal summer’s end. This change directly disrupts our circadian rhythm, known as the internal “biological clock.”
Moreover, two other key chemical changes happen at the same time: a significant drop in serotonin, a brain chemical that boosts mood. And conversely, an increase in melatonin, which is a common ingredient in sleep aids. Together, these changes often lead to lower energy, sluggishness, fatigue, and shifts in sleep patterns or appetite (except for the Pumpkin Spice Latte).
Additionally, psychological factors add another layer to its impact: it is actually normal to feel more depressed, nostalgic, and longing. In many cultures, summer is associated with energy, joy, relaxation, and an outdoors-oriented mindset. Autumn, by contrast, evokes beautiful decay. Witnessing summer’s vibrant green fade and disappear can evoke a strong sense of vulnerability and loss.
For those in school or the system, autumn means the return to structured routines, academic or work demands, and cooler weather.
How to cope with the autumn blues?
While there is no way to actually “fix it” and seasonal affective disorder (SAD) is a legit condition, we can follow some simple self-care routines.
Get Sunlight: Take a short walk outside every morning.
Use Light Therapy: Sit in front of a special bright light box each day.
Stay Active: Exercise boosts your mood and fights low energy.
Eat Well: Choose healthy foods and limit extra sugar and heavy carbs.
Keep Connected: Spend time with friends and family to stay social.
Ask for Help: Talk to a doctor if your low mood feels too heavy.
*What is Brief? An ongoing series of quick, bite-sized brain snacks. Alternating weekly, there are three evidence-based empirical facts or three research-informed reflective notes across three topical pillars.
*Disclaimer: This content is for informational purposes only and is not intended to give advice. If you are in crisis, please seek professional help. Always prioritize your well-being.*
