As autumn settles in for good, the days grow shorter and the sun peers through the window less often. Many people begin to notice a change within themselves—it’s harder to find energy and motivation, and little things start to feel more overwhelming than usual. Mornings become heavier, coffee doesn’t help as much as it used to, and we’re more inclined to stay at home in the evening. This is no coincidence.

With the end of summer and the decrease in daylight, our bodies begin to function differently. Sunlight regulates many processes in our bodies—including levels of melatonin (the sleep hormone) and serotonin (the feel-good hormone). When there is less light, melatonin levels naturally rise, which can make us feel sleepier, slower, and less motivated to act. At the same time, serotonin levels drop, which can lead to low mood, irritability, and even symptoms resembling depression.

For some, this is a mild autumn weariness—something that passes once they adjust to the new rhythm. But there are also people who experience these changes very intensely. In such cases, we speak of Seasonal Affective Disorder (SAD), or seasonal depression. Its symptoms appear every year in autumn or winter and subside in spring. People experiencing SAD often complain of:

• a drop in energy and motivation,

• sleepiness and the need for more sleep,

• increased appetite (especially for sweets and carbohydrates),

• difficulty concentrating,

• feelings of gloom, emptiness, and sometimes hopelessness.

While this sounds serious, the good news is that seasonal low mood can be effectively managed. The key is understanding what is happening to us—that it’s not “laziness” or a “lack of character,” but a biological response of the body to less light.

What can help when the days get shorter?

1. Light—even artificial, but regular.

If you can, go outside during the day—even a short walk at noon can do more than it seems. For particularly sensitive individuals, phototherapy (exposure to a special lamp that mimics daylight) can also be helpful. Research shows that just 20–30 minutes a day can significantly improve mood.

2. Movement.

Physical activity acts as a natural antidepressant—it boosts serotonin and endorphin levels. It doesn’t have to be an intense workout—walking, yoga, or dancing at home also work. The most important thing is to move regularly. Blog posts - October

3. A steady daily rhythm.

In winter, it’s easy to lose your sense of rhythm—we go to bed later, wake up later, and the body loses its point of reference. It’s worth maintaining consistent hours for sleep and meals. Regularity provides a sense of stability that helps the psyche survive the darker months.

4. Contact with people.

Although many people feel like “hiding away” at home in autumn, isolation usually only deepens the low mood. It’s worth nurturing relationships, even if it just means a short conversation, a coffee together, or a walk with someone close.

5. Warmth and pleasure.

Autumn and winter don’t have to be a time of mere survival. You can make them cozier—candles, favorite music, a blanket, a good book, the scent of tea. These are small things, but our brain responds to them as signals of safety and comfort.

6. Professional support.

If you notice that your low mood lasts for weeks and daily responsibilities become difficult, it’s worth talking to a psychologist or psychiatrist. Sometimes treatment is needed; sometimes therapeutic support and learning new coping strategies are enough. You don’t have to wait for it to “pass on its own.”

Autumn and winter are a natural time to slow down, and sometimes to reflect and pause. In nature, everything slows down, and humans—despite living in a rhythm of work and duties—also need to tune into this cycle. Feeling a bit slower or more melancholic is not a bad thing. The problem arises when sadness and weariness begin to take away the joy of life.

In those moments, it’s worth reminding yourself that it’s not your fault that you’re “not coping”—it’s just your body reacting to less light. We can help it—by taking care of ourselves, seeking light, moving, and connecting with others.

So, autumn doesn’t have to be a time of sadness. It can be a time for care, closeness, and kindness toward yourself.

Quick Questions

What's the difference between "winter blues" and Seasonal Affective Disorder?
Winter blues is a mild, temporary dip in mood and energy that fades as you adjust. SAD is more intense, follows the same seasonal pattern every year, and includes symptoms like persistent low mood, oversleeping, and loss of interest that noticeably affect daily life.

How much light exposure actually helps?
Research points to around 20–30 minutes a day of bright light – daylight or a therapy lamp – as enough to meaningfully shift mood for many people.

When does seasonal low mood need professional help?
If it lasts for weeks, disrupts your ability to work, sleep, or maintain relationships, or brings feelings of hopelessness, it's time to talk to a psychologist, psychiatrist, or a supportive first step like Psychia.