Here are some practical, science-backed tips to combat autumn blues (also known as seasonal affective disorder (SAD) or seasonal slump) — especially as the days get shorter, darker, and colder:
🌞 1. Get Daily Light Exposure
- Why: Less sunlight can reduce serotonin and disrupt melatonin.
- How:
- Spend 30–60 minutes outdoors in daylight, especially early morning.
- Sit near windows and keep blinds open.
- Consider a SAD light box (10,000 lux) for 20–30 minutes daily before 10am.
🏃♂️ 2. Exercise — Especially Outdoors
- Why: Exercise boosts endorphins and serotonin.
- How:
- Aim for 20–30 min daily (e.g., walking, cycling, yoga).
- Combine it with daylight exposure (e.g., morning walks).
🛏 3. Stick to a Consistent Sleep Schedule
- Why: Darkness disrupts melatonin production and your body clock.
- How:
- Wake up and go to bed at the same time daily.
- Avoid blue light (phones/laptops) 1 hour before bed.
- Keep your room cool and dark.
🥗 4. Nourish Your Mood with Food
- Why: Nutrient deficiencies can worsen mood.
- How:
- Eat omega-3-rich foods (flaxseed, walnuts, fatty fish).
- Include tryptophan foods (turkey, eggs, seeds, bananas).
- Limit sugar and refined carbs — they worsen mood dips.
💊 5. Check Your Vitamin D
- Why: Levels drop in autumn/winter and can cause fatigue or low mood.
- How:
- Take Vitamin D3 supplements (usually 1000–2000 IU/day) — ask your doctor.
- Get a blood test to check your baseline.
🤝 6. Stay Social (Even If You Don’t Feel Like It)
- Why: Isolation worsens low mood.
- How:
- Schedule weekly meetups, walks, or video chats.
- Join a club, hobby group, or class — even online.
- Volunteer — helping others boosts your own wellbeing.
🎯 7. Create Meaningful Routines
- Why: Purpose combats low motivation and apathy.
- How:
- Set small weekly goals (projects, learning, workouts).
- Use journaling or habit trackers to stay accountable.
- Plan enjoyable activities — art, music, books, travel plans, etc.
🎨 8. Embrace the Season (Not Just Endure It)
- Why: Shifting mindset helps acceptance and reduces resistance.
- How:
- Create autumn rituals: tea, candles, forest walks, seasonal cooking.
- Use the season for reflection, creative hobbies, or spiritual practices.
- Practice gratitude — list 3 good things daily.
🧠 9. Know When to Seek Help
- Why: If mood symptoms persist or worsen, support is essential.
- How:
- Cognitive Behavioural Therapy (CBT) is effective for SAD.
- Speak to a GP or therapist if you’re struggling daily.
- Online CBT/self-help apps (e.g. Moodgym, Woebot) may help mild symptoms.
Burak Bakay 