When daylight hours shrink, many people begin to feel sluggish, experience mental fog, and lose their drive. Specialists from Tengrinews.kz emphasize that autumn apathy should not always be dismissed — it can reflect a seasonal dip in mood and calls for mindful prevention. Simple self-care strategies include regular exercise, daily exposure to natural light, and a steady sleep–wake rhythm.
Insights from Science
Autumn Blues or Seasonal Affective Disorder?
What people often call “autumn blues” can in some cases go beyond temporary tiredness or a passing low mood. Seasonal Affective Disorder (SAD) is a clinically recognized type of depression that follows a seasonal pattern. Unlike ordinary stress or fatigue, SAD tends to recur year after year, with symptoms appearing as daylight hours decrease — most often in late autumn or early winter — and improving again during spring and summer months when natural light is more abundant.
The condition is marked by more than just feeling down. Individuals may experience a persistent sense of sadness, significant drops in energy, and difficulty engaging in activities they normally enjoy. Changes in sleep (such as oversleeping or insomnia) and appetite (including cravings for carbohydrates or weight gain) are also common. In some cases, concentration and productivity at work or school can noticeably decline, affecting daily life and relationships.
According to the official NIMH guidelines, Seasonal Affective Disorder can be diagnosed when these symptoms occur in a clear seasonal pattern for at least two consecutive years. Evidence-based strategies for managing SAD include light therapy (using special lamps that mimic natural daylight), cognitive-behavioral therapy (CBT), lifestyle adjustments, and — when appropriate — medication. The emphasis is always on tailoring treatment to the individual, with early recognition being key to preventing a prolonged decline in mood (NIMH).
How Physical Activity Makes a Difference
Extensive research shows that moderate- to high-intensity physical activity helps reduce symptoms of depression and anxiety across populations — from the general public to individuals with chronic conditions. Walking or running, yoga, and strength training stand out as particularly effective. Their benefits apply both as stand-alone practices and as part of a broader treatment approach (BMJ, 2024 — systematic review and network meta-analysis).
Practical Tools for the Season
1) Introduce Movement Gradually with “Micro-Goals”
Begin with 20–30 minutes of brisk walking, five times a week, and slowly expand your activity. According to the World Health Organization, adults should aim for 150–300 minutes of aerobic activity weekly, combined with two strength sessions, to reduce risks and support mental well-being (WHO Guidelines, 2020).
2) Build a Strong “Circadian Anchor”
Keeping a consistent wake-up and bedtime schedule, seeking morning light (through outdoor time or working by a window), and adding small movement breaks throughout the day help regulate your biological clock, reduce drowsiness, and ease daytime sluggishness. If symptoms are intense and persist beyond two weeks, it’s important to explore light therapy, CBT, and other options outlined in the NIMH recommendations with a qualified professional (NIMH).
3) Rituals to Counter the “Low-Note Tuning”
- The 3×10 Approach: three short 10-minute walks outweigh doing nothing at all.
- Morning light kickstart: pull back the curtains, step outside briefly, or combine with a morning workout.
- Evening breathing and stretching: calm down overstimulation and prepare for restful sleep.
- Social connection: plan conversations or meetings ahead — even brief interactions can reduce feelings of isolation.
When It’s Time to Seek Professional Support
If low mood comes with constant tiredness, changes in sleep and appetite, lack of interest in meaningful activities, or thoughts of self-harm, reaching out to a mental health professional is essential. Early intervention increases the chances of restoring energy, functioning, and overall quality of life.
Disclaimer: This article is intended for educational and informational purposes only and does not substitute for medical advice. If you experience persistent low mood, sleep/appetite problems, or safety concerns, please consult a qualified professional and follow their guidance.