Navigating the Autumn Blues

by Annie Ruffino

Autumn brings with it a host of cozy and fun traditions—think warm sweaters, pumpkin patch visits, crackling bonfires, and more. But alongside the charm of the season, the cooler temperatures and shorter days can sometimes lead to a dip in mood and energy.

As daylight hours decrease, serotonin levels may drop, potentially disrupting our routines and contributing to stress, low energy, or even symptoms of seasonal affective disorder (SAD)—a form of depression triggered by seasonal changes.

Here are a few simple, effective ways to help combat the “autumn blues” and support your mental well-being this season:

1. Stay Active: Regular physical activity is a powerful mood booster. Whether it’s a brisk walk to admire the fall foliage or joining a workout class, movement can help reduce stress and increase energy levels during the colder months.

2. Prioritize Light Exposure: Less daylight can affect your mood and sleep. Try to spend at least 15–20 minutes outdoors each day—even on cloudy days. You can also maximize natural light at home by opening blinds or windows, or consider using a light therapy lamp to simulate sunlight.

3. Maintain Social Connections: Social interaction is key to emotional well-being. While it may be tempting to hibernate as the temperatures drop, make an effort to connect with friends and family—whether in person, by phone, or virtually. Joining a community group or attending seasonal events can also help you feel more connected.

Taking small steps to care for your mental health during the fall and winter months can make a big difference. Be kind to yourself, stay connected, and don’t hesitate to seek support if you need it.