As the leaves turn brown and fall from the trees, it’s clear that autumn has arrived. The days are getting shorter, the mornings are cooler and the evenings are darker earlier. While many people love the cosy feeling of autumn, sometimes this change in the season can impact your mental health and well-being. Maybe you notice you’re feeling a bit more tired, a bit sad or just not quite yourself. That’s completely normal and it happens to lots of people during the autumn season which is why I thought I would offer a little autumn mental health support.
Why Do Our Moods Change in Autumn?
The air gets crisper, the colours are bright and beautiful, and it’s the season for cosy sweaters and pumpkin spice everything! But it’s also a time when the days get shorter, which means less sunlight. Sunlight is important because it helps our bodies produce two chemicals called serotonin, which helps us feel happy and energetic, and melatonin, which regulates our sleep-wake cycle.
When there’s less sunlight, our bodies might produce less serotonin and more melatonin. That’s why some people notice they feel more tired, sad or unmotivated during autumn. This change is sometimes called Seasonal Affective Disorder (SAD for short) and it is said that around 35% of the UK population experiences mood changes related to SAD. It’s a real thing that affects many people, especially as the days become darker and shorter.
You might notice that you want to stay inside more, sleep more or find it harder to enjoy things you usually like. These feelings are normal, but if they last a long time or make it hard to do everyday things, it’s a good idea to talk to someone about how you’re feeling.
How Can Counselling Support Your Well-Being?
Counselling is a valuable mental health resource that provides a safe space to talk to someone who understands and cares about how you feel. If autumn makes you feel a bit blue or low, counselling can be a helpful way to address seasonal depression and find ways to improve your mood.
Here’s how counselling can help support your mental health:
1. Talking About Your Feelings: Sometimes, sharing your emotions with a mental health professional can reduce feelings of loneliness and help you understand your mood swings better.
2. Learning New Coping Strategies: If the shorter days and reduced sunlight are affecting your mental health, a counsellor can suggest practical tips to help you feel livelier and happier. This might include activities that boost serotonin like getting outdoors or regularly exercising, it might be practicing mindfulness or doing things you enjoy to boost dopamine.
3. Getting Support for Mood Changes Related to Seasonal Affective Disorder (SAD): In addition to talking to someone, counselling can help you develop personalised strategies to combat SAD symptoms, including behavioural activation (like setting small, achievable goals or establishing routines) and lifestyle changes.
4. Building Confidence: If you’re feeling a bit down, you might start doubting yourself. Overcoming feelings of sadness or low energy can be challenging. Counselling can help you remember your strengths and rebuild your confidence.
What Can You Do at Home to Improve Your Mood During Autumn?
While talking to a counsellor can be really helpful, there are also simple home remedies and self-care tips that can lift your mood during autumn:
– Get Outside: Even if it’s cloudy, fresh air and natural light can boost serotonin production and improve your mood.
– Stay Active: Moving around, whether it’s riding your bike or dancing around the room, can increase feel-good chemicals, reducing symptoms of seasonal depression.
– Eat a Balanced Diet: Incorporate foods rich in omega-3 fatty acids, vitamins, and antioxidants to support brain health and mental wellness.
– Keep a Routine: Going to bed and waking up at regular times can help you sleep better and feel more awake during the day.
– Do Things You Enjoy: Whether it’s reading, drawing, playing games or something else entirely, engaging in activities you enjoy can lift your mood.
It’s OK to Ask for Help
Like I said earlier, feeling a bit sad or tired during autumn is normal but if these feelings last a long time or make it hard for you to do your usual activities, it’s important to talk to someone. Whether it’s a family member, friend, teacher, colleague or a counsellor, speaking to someone about how you feel can be helpful but they might also be able to help you find other ways to feel better too.
You don’t have to wait until you’re feeling really sad or overwhelmed to seek support. Counselling and mental health services are for everyone. The counselling room is a safe, friendly place where you can share your thoughts and feelings, learn new ways to cope and start to feel more like yourself again.
Thank You for Reading and Remember…
Autumn is a beautiful season but it can also bring some tricky feelings. It’s okay to notice how you’re feeling and to ask for help if you need it. Get the support and tools you need to enjoy the season and feel happier. Enjoy the colourful leaves, the cosy evenings and remember to take care of yourself this autumn!
You’re not alone. Don’t hesitate to reach out, contact me.
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