Do you get into a low mood during the darker months of the year? But that doesn’t have to be the case: psychologist Beatrice Heissenberger reveals how you can beat the autumn blues.
When the days get shorter and fog, rain or clouds increasingly replace the sun, it’s not just the temperatures that go downhill, but also many people’s moods. In other words: with the darker season, the mood switches from summer highs to autumn blues.
What is the autumn blues?
“Like winter depression, the autumn blues is a seasonal depressive mood,” explains Viennese psychologist Beatrice Heissenberger. There is therefore no need to worry, as the low mood usually disappears of its own accord. “However, if this is not the case, you should seek professional support,” advises Heissenberger.
Why does a low mood occur in the fall?
It is no coincidence that autumn and winter dampen our mood: “In our latitudes, there is a lack of light during these seasons due to the shorter days and lack of sunlight,” says Heissenberger. This can lead to an increased release of the sleep hormone melatonin not only at night, but also during the day – with the corresponding effects on biorhythms and well-being. “The lack of sunlight can also lead to a vitamin D deficiency, which can also have a negative effect on mood,” says the psychologist.
However, the season alone is not always responsible for the autumn blues: “Those affected should definitely ask themselves whether there is another reason for it in their lives,” says Heissenberger.
Typical symptoms of the autumn blues
Listlessness, tiredness, depression, an increased need for sleep, irritability and a craving for sweets or carbohydrates – these are the typical symptoms of the autumn blues.
How does the autumn blues differ from genuine depression?
There are several distinguishing features: “The former is, as I said, a temporary phenomenon. Depression, on the other hand, does not disappear by itself,” explains the psychologist. Furthermore, the symptoms of depression are much more pronounced: “The clinical picture of depression includes, for example, complete passivity, often also weight loss and sleep disorders,” explains Heissenberger. Many sufferers also find it difficult to structure their day. In addition, depression is particularly pronounced in the morning for many.
Ways out of the fall blues
But there are ways and means of escaping the autumn blues. “It doesn’t actually take much,” says Heissenberger.
#1: More light
A walk in the autumn sun not only lifts the mood, but also boosts vitamin D production. Daylight lamps or dietary supplements can also help to compensate for a lack of this vitamin. But even if the sky is cloudy, you should still get outside. “Daylight is good for the soul in any case,” Heissenberger is convinced.
#2: Movement
Overcome your inner couch potato and do some sport or at least get some exercise. “Physical activity, preferably outdoors, releases serotonin,” says Heissenberger. It’s no coincidence that this is also known as the happiness hormone – it has a mood-lifting effect and increases motivation.
#3: Maintain social contacts
A chat with friends, an evening of games with the family or a visit to the cinema or theater will make the gloomy mood evaporate in no time. After all, humans are and always will be herd animals, and a lack of social contact is unhealthy for body and soul. “Social contact strengthens the emotional immune system, for example,” says the psychologist.
#4: Eat a healthy diet
“You are what you eat”, as the old saying goes. So make sure you eat a balanced, nutrient-rich diet, especially in times of autumn blues and low mood: include seasonal fruit and vegetables, fish, nuts, cheese, pulses, wholegrains and possibly seeds in your diet. And of course the odd piece of chocolate, ideally with a high cocoa content, is also allowed!
#5: Do something good for yourself
Caress your soul: pamper yourself with a massage, a visit to the beautician, in the sauna or a long bath. Treat yourself to a few hours of peace and quiet on the sofa – snuggled up in a blanket with a good book and a cup of hot tea. You can also bring summer into your home with accessories in energizing colors such as bright red, yellow or orange. A piece of clothing in one of these colors can also lift your spirits. The main thing is to feel good!
Our expert
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