Coping with Darker Days: How Acceptance of Changes this Autumn May Lead to Better Mental Health

For many, as days shorten and the nights get longer, autumn can begin to bite into one's mood and general well-being. But instead of letting the dark get you down, here are some ways you can embrace the seasonal shift to boost your mental health. This blog will outline a number of practical tips and some simple changes that you can make to best support your mental health this autumn.

Why Does Fall Affect Mental Health?

The clearest changes occur in daylight hours within the autumn season. Due to the

reduced sunlight, the circadian rhythm system changes. It is a drop in serotonin—the

"feel-good" hormone—and thus an increase in melatonin levels that makes us sleepier

and a bit sluggish. Changes like these can include deficiencies related to Seasonal

Affective Disorder, or SAD, which makes many feel down or low in energy.

But that is not entirely bad news: small changes in lifestyle get you through those days,

making autumn a time of renewal and balance.

When the Days Get Shorter: Accept Low Light, Natural Light, and Vitamin D

With the sun being hidden for so long during this period, every bit of daylight becomes

essential to seek out. Walking briskly in the morning or sitting by a sunny window can be

key features in natural lighting, which is extremely important in regulating our mood.

key features in natural lighting, which is extremely important in regulating our mood.

key features in natural lighting, which is extremely important in regulating our mood.

alert and prevents one's mood from going slightly depressing. When it becomes getting

sunlight scarce, consider supplementing. Think of vitamin D like a light switch for your

brain—it keeps things switched on and running right.

Tip: Try to get at least 20 minutes of daylight each day, even when it is cloudy.

Stay Active: Movement for Good Mental Health

One more remedy against autumn blues is exercise. Among its many benefits, physical

activity increases the level of endorphins responsible for a good mood and decrease in

anxiety. Sometimes, even a trivial walk can make a huge difference by helping one clear

one's mind and elevate spirits.

Work out like a well-oiled machine: Think of your body as the engine of a car. Just as oil

makes the car's engine run smoothly, regular physical activity keeps mental health

motoring along. It reduces stress, enhances concentration, and provides a shot of energy.

Feed Your Body: Nutrition for Mental Wellbeing

What you eat can make a big difference in how you feel. In autumn, when the days are

cooler and darker, it's easy to crave comfort foods. But a healthy diet is important to

maintaining good mental health.

Omega-3 fatty acids: These healthy fats lubricate the inside of your body—keeping

the gut running healthy and smooth, which helps keep inflammation at bay and

enhances brain health. Food sources of omega-3s include fatty fish.

Whole grains and leafy greens: These foods are packed with nutrients that may help

keep your mood stable. Think of them as the scaffolding that holds your body and mind

steady on grey days.

Tip: Add a lot of seasonal vegetables to your diet like squash, pumpkins, and all root vegetables as they have beneficial nutrients to maintain your energy level.

Sleeping Well: Give Reasonable Importance to Rest and Recovery

As the nights grow longer, it’s natural to feel more tired. Instead of fighting it, try to

align your sleep patterns with the season.

Quality sleep fuels recovery. Just as this phone needs its battery charged, so does your

brain. Sleep serves in the restoration of energy, clearing your system of the perceived

stress of the day, and it sharpens cognitive abilities all the same. Go to bed and get up at

roughly the same time every day. Wind down before bedtime with relaxing activities

such as reading or meditation.

Tip: Keep your bedroom dark and quiet to regulate the release of melatonin, which ensures deeper, rehabilitative sleep.

Mindful Practices: Go Slower and Reflect

Autumn is a transitional time—a perfect opportunity for slowing down and reviewing

your mental health. Mindfulness practices, such as meditation, journaling, or yoga,

allow the anchorage of stability and the coping mechanisms needed for dealing with

seasonal challenges.

The Power of Stillness: Like trees, which roll back their leaves to repair energies, so

can you. You will be surprised at how much better your emotional resilience has become after taking a few minutes each day to reflect.

Tip: Start a gratitude journal every day. Writing three things that you are truly thankful for can shift the spotlight to things positive, even when those days when the world outside seems grey and cloudy.

Staying Connected: Social Interaction and Mental Well-being

It can be so easy to withdraw when days are darker and colder but keeping up with social connections is extremely important for the maintenance of mental health. Whether meeting a friend for lunch or going to the play downtown, human connection provides emotional support and helps avoid lonely feelings.

Connection is like sunshine: Just as the sun nourishes our physical health, social interaction nourishes our emotional well-being. Spend some quality time with family, colleagues, and friends or doing activities that involve people can greatly enhance your mood.

Tip: Schedule couple of hours every week to connect with family and friends.

Conclusion: Embrace Autumn, Don’t Fear It

Autumn needn't be equated with a time of darkness and despair. By embracing the

seasonal changes and doing tiny readjustments to one's daily routine, can actually work

on improving mental health and even help enjoy some beauty in this season. These strategies will help you learn how to gain more light exposure, stay active, eat well, and stay social. It's the best way possible to thrive during autumn. Let's remember that sometimes the care and attention one gives to their mental health is equivalent to attending to their body. Start today, taking that first step outdoors into the fresh air and nourishment for body and mind toward a healthier, happier autumn.

References

1. Mayo Clinic Staff. (2022). Seasonal Affective Disorder (SAD). Mayo Clinic.

2. National Health Service (NHS). (2021). Seasonal Affective Disorder (SAD). NHS UK.

3. Harvard Health Publishing. (2020). The importance of sunlight in the production of vitamin D. Harvard Medical School.

4. University of Cambridge. (2020). Vitamin D and mental health: Exploring the link. Cambridge University Press.

5. Public Health England. (2022). Guidance on Vitamin D for the general public. GOV.UK.

6. British Heart Foundations. (2021). Exercise and Mental Health: The Positive Connection.

7. Mental Health Foundations. (2020). How physical activity improves mental health.

8. British Dietetic Associations (BDA). (2022). The role of Omega-3s in Mental Health.

9.  Health line. (2021). The top nutrients for brain health and mood stabilisation.

10. National Sleep Foundation (UK). (2020). How Sleep Affects Mental Health.