When the Seasons Change: Is It the Autumn Blues or Seasonal Affective Disorder?

As summer draws to a close and autumn begins, the days gradually become shorter, the mornings darker and the evenings cooler. For some people, the change of season can feel cosy and welcome. For others, it can bring a noticeable shift in mood, energy and motivation.

You might find yourself wanting to stay in more, struggling to get out of bed on darker mornings, or feeling less motivated to socialise and do the things you usually enjoy.

But when is this simply a case of the 'autumn blues', and when could it be something more, such as Seasonal Affective Disorder (SAD)?

What are the 'autumn blues'?

It's completely normal for our mood and routines to change with the seasons.

Less daylight can affect our body clock, sleep patterns and energy levels. Colder, wetter weather may also mean we're spending more time indoors and doing less of the activities that help us feel good.

You might notice that you:

• Feel a little more tired than usual

• Have less motivation to go out or socialise

• Prefer staying at home

• Find darker mornings harder to get through

• Feel more sluggish or low in energy

• Notice your mood dipping occasionally

• Miss the lighter, longer days of summer

These feelings don't necessarily mean that you have SAD or another mental health condition. Sometimes, our mood simply needs a little time to adjust to a change in routine, daylight and environment. That doesn't mean you have to ignore how you're feeling, though. Looking after your wellbeing during seasonal changes can make a real difference.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. It tends to occur at particular times of year, most commonly during autumn and winter, although some people experience symptoms during spring or summer.

For someone experiencing SAD, the change in season can bring more than simply feeling a little less enthusiastic about darker evenings.

Symptoms can include:

• Persistent low mood

• Losing interest or pleasure in things you normally enjoy

• Feeling tired or lacking energy

• Sleeping more than usual or experiencing changes to your sleep

• Difficulty concentrating

• Feeling withdrawn or isolated

• Finding everyday tasks difficult to manage

• Changes in appetite

• Feeling hopeless, worthless or excessively negative

One important factor is persistence and impact. If changes in your mood continue and begin to affect your relationships, work, studies, routines or ability to enjoy life, it's worth talking to someone about how you're feeling.

Why can the change in daylight affect us?

Daylight plays an important role in regulating our body's internal clock, sometimes called our circadian rhythm. As the days become shorter, we naturally receive less exposure to sunlight. This can affect sleep and wake patterns and may contribute to changes in energy and mood. There's also the practical side of autumn and winter. We might spend less time outside, exercise less, see friends less frequently and lose some of the spontaneous activities that come with lighter evenings.

It's easy for these changes to gradually feed into one another. You feel tired, so you don't go out. You spend more time indoors, so you move less. You move less, so your energy drops. You don't see friends as often, so you feel more isolated. Before long, you can find yourself in a cycle that is difficult to break.

How can you look after your mental health as the seasons change?

Whether you're experiencing a mild seasonal dip or something more significant, there are things you can do to support your wellbeing.

Make the most of the daylight

When you can, try to get outside during daylight hours. Even a short walk can provide a change of scenery and some natural light.

If possible, consider getting outside earlier in the day rather than waiting until the evening, when daylight has already disappeared.

Keep some structure in your day

When the weather is gloomy and the mornings are dark, it's tempting to stay in bed or let routines slip. Keeping regular sleep and wake times, eating regularly and continuing with everyday activities can help provide a sense of structure.

Stay connected

It's easy to become more isolated when it's cold, dark and wet outside.

You don't necessarily need to arrange a huge social event. A coffee with a friend, a phone call or even a short walk with someone can help you maintain connection.

If you're struggling with motivation, try making plans in advance so that you have something to look forward to.

Keep moving

Exercise can support both physical and mental wellbeing. This doesn't have to mean joining a gym or committing to an intense workout programme.

A walk, gentle stretching, dancing around the kitchen or another activity you enjoy can all count.

Notice how you're feeling

Rather than simply telling yourself that you're 'just feeling a bit down because it's autumn', pay attention to what is actually happening. Has your sleep changed?Are you withdrawing from people?Have you stopped enjoying things you usually like?Are you finding everyday tasks increasingly difficult? Noticing these changes can help you recognise when you might need some additional support.

When should you seek support?

You don't have to wait until you're at breaking point before asking for help.

If low mood, tiredness, lack of motivation or withdrawal are becoming a regular part of your life, or you're finding that your mental health is affecting your day-to-day life, speaking to a professional could help.

It's also worth speaking to your GP if you think you may be experiencing SAD. They can discuss your symptoms with you and explore appropriate treatment and support.

And remember: you don't need to have a diagnosis to seek counselling.

Therapy can provide a space to explore what's going on, understand patterns in your thoughts, feelings and behaviour, and develop ways of coping that work for you.

You don't have to face the darker months alone

For some people, autumn means cosy evenings, hot drinks and changing leaves. For others, it can be the beginning of a particularly difficult period for their mental health.

There isn't a 'right' way to feel about the changing seasons.

If you've noticed that your mood, sleep, motivation or relationships are being affected, it's worth taking those feelings seriously, whether they're seasonal or not. At The Wellbeing Therapy Hut, we offer affordable and accessible counselling in Epsom, Kingston, Worcester Park and online across the UK.

If you're struggling and would like some support, you can book an assessment with us. An assessment gives us the opportunity to understand a little more about what you're experiencing and help identify the most suitable counsellor for you.

You don't have to wait for things to get worse before reaching out.