Autumn is a time of change in nature, when days become shorter, temperatures drop, and the sky is more often covered with clouds. For many people, this time of year is associated with melancholy, commonly known as “autumn depression.” But does this phenomenon really exist?
Yes, “autumn depression” is real. It has a scientific name — Seasonal Affective Disorder (SAD). This condition affects mood and general well-being, most commonly appearing in late autumn or winter.
Main Symptoms of SAD:
- Constant fatigue
- Loss of interest in activities that used to bring joy
- Changes in appetite
- Decreased concentration
- Increased need for sleep
- Feelings of anxiety and depression
- A sense of hopelessness
What Causes SAD?
- Decreased sunlight exposure. Light affects the production of melatonin, which regulates sleep. As the days shorten, melatonin levels increase, causing fatigue.
- A lack of sunlight reduces serotonin levels — a neurotransmitter responsible for regulating mood. There is also a decrease in vitamin D synthesis, which is important for mental health.
- Circadian rhythms. The shortening of daylight hours can disrupt our internal biological clock, affecting sleep and activity, and leading to feelings of sadness.
- Genetic predisposition. If someone in your family has been diagnosed with SAD, your risk of developing it increases.
How to Combat Seasonal Affective Disorder?
- Maximize natural light exposure. Spend more time outside during daylight hours and let as much natural light into your home as possible.
- Plan pleasant activities. This could be enjoying a cup of coffee at your favorite café or having a candlelit movie night at home.
- Create a cozy atmosphere at home. Use string lights, candles, and aromatherapy lamps to enhance the sense of comfort.
- Physical activity. Exercise stimulates the production of endorphins, the “happiness hormones.”
- Maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day.
- Balanced nutrition. Incorporate more fruits, vegetables, proteins, and healthy fats into your diet, which can positively affect your mood.
- Avoid excessive sugar and caffeine. These can lead to mood swings in the long term.
- Keep social connections. Stay in touch with friends and family, as hugs and support release oxytocin, which helps reduce stress levels.