As the warmth of summer fades and the crisp air of autumn settles in, many of us feel a shift, not just in temperature, but deep within ourselves. The golden evenings grow shorter, mornings arrive with a chill, and the vibrant colours of fall surround us. While some people feel cozy and energized by the season, others may notice a quiet heaviness creeping in, feeling more tired, a little down, or not quite like themselves. If you’ve felt this, you’re not alone. Our moods are deeply connected to the seasons, especially to the amount of light we receive each day. Understanding why this happens and how to care for ourselves with kindness can help us move through fall with more ease and compassion.
Understanding Seasonal Mood Changes
One of the biggest reasons our mood shifts in the fall has to do with sunlight. Our bodies run on a natural internal clock called the circadian rhythm, which regulates things like sleep, energy levels, and even mood. This rhythm is strongly influenced by light. As the days grow shorter, our body clocks can get thrown off. This disruption can leave us feeling groggy, sluggish, or irritable, especially in the darker mornings. On top of that, reduced sunlight leads to an increase in melatonin, the hormone that makes us feel sleepy. While melatonin is helpful at night, during the day it can make us feel low-energy or unmotivated. At the same time, the drop in sunlight can cause a dip in serotonin, a brain chemical that plays a big role in regulating mood, appetite, and sleep. Lower levels of serotonin are linked to symptoms of depression and anxiety.
For some people, this seasonal shift is more than just a passing funk. Seasonal Affective Disorder, or SAD, is a type of depression that typically starts in the fall and continues into the winter months. It can bring about low mood, loss of interest in activities, trouble sleeping, changes in appetite, and a general feeling of hopelessness. Others may not meet the criteria for SAD but still feel what’s often called the “winter blues” - a milder version of seasonal mood change that still impacts energy, motivation, and emotional wellbeing. Whether it’s SAD or a softer seasonal slump, the impact is real—and there are gentle, effective ways to support yourself through it.
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