Autumn is here. The leaves change colour, the air becomes clearer and the days noticeably shorter. While many people enjoy this time, it takes a toll on others. We’re talking about the so-called autumn blues. But when is it just a passing mood and when does it develop into a serious seasonal depression that requires professional help?
What happens to our mood in autumn?
The fact that we often feel more tired and less motivated in autumn is not our imagination, but rather a biological reaction of our body. The main reason for this is the dwindling daylight. When our eyes receive less light, our internal clock changes.
The body begins to increase the sleep hormone Melatonin to release what makes us sleepy. At the same time, the production of Serotoninthe so-called happiness hormone, which is responsible for our good mood. So it’s no wonder that we often feel tired, crave sweets and would like to spend the whole day on the couch. Add to this less exercise in the fresh air and more time indoors, and the mood depression is inevitable.
This slight dampening is not a cause for concern at first. A certain level of tiredness, a greater need for sleep or an aversion to activities are normal in autumn and affect a lot of people.
Fall Blues or Seasonal Affective Disorder (SAD)?
What matters is the intensity and duration of the symptoms. The classic autumn blues are annoying, but they don’t massively restrict everyday life. However, true seasonal affective disorder (SAD), the medical term for fall depression, goes far beyond that.
Watch out for these warning signs that could indicate more than just fall blues:
- Deep and persistent sadness: You feel depressed and empty most days for weeks.
- Loss of interest and enjoyment: Activities that you normally enjoy – hobbies, meeting friends, sports – suddenly feel like an insurmountable hurdle.
- Strong social withdrawal: They actively avoid contact with friends and family.
- Sleep disorders: You sleep significantly more than usual (hypersomnia), but still never feel fully recovered.
- Changes in appetite: A strong craving for carbohydrates and sweets is particularly typical, which often leads to weight gain.
- Concentration problems and lack of motivation: Even simple everyday tasks, such as getting up or going shopping, require enormous effort.
When these conditions recur each fall and disappear on their own in the spring, it is a clear signal that this is not a temporary upset but a recurring pattern that deserves attention.
What you can actively do yourself
Even if you feel powerless, there are effective, everyday strategies to counteract the low mood. As a coach, I see every day how small, consistent changes can make a big difference.
1. Light, light and more light
Light is the most important weapon against the autumn blues. Try at least 30 minutes of daylight every day to refuel, ideally in the morning. A brisk walk during your lunch break often works wonders, even when the sky is cloudy. Natural light is still many times stronger than indoor lighting.
For a more intensive treatment you can Daylight lamps (approx. 50-150 €) can be a sensible investment. Use a lamp with at least 10,000 lux for about 20-30 minutes immediately after getting up. Sit about 50-80 cm away from it while you eat breakfast or read the newspaper. This helps to inhibit melatonin production and regulate the internal clock.
2. Exercise as a mood enhancer
Exercise is a natural antidepressant. It’s not about achieving top performance. Regularity is more important than intensity. Even 20-30 minutes of moderate exercise such as walking, jogging or cycling in the fresh air can boost serotonin production. If the weather is too bad, home workouts, yoga or going to the gym are a good alternative. Many studios offer flexible monthly passes or day passes (approx. €10-20) so you can get active without having to commit to a long contract.
3. Nutrition for the soul
Giving in to sugar and fast food cravings often makes low moods worse as blood sugar levels fluctuate wildly. Instead, rely on complex carbohydrates such as oatmeal, whole grains or legumes. These provide long-lasting energy. Nuts, seeds and fatty fish (salmon, mackerel) provide your brain with important omega-3 fatty acids. A lack of Vitamin D is widespread in Germany in winter and can increase depressive symptoms. Talk to your family doctor about possible blood tests and useful nutritional supplements.
4. A fixed daily structure
If internal motivation is lacking, an external structure provides support. Try getting up and going to bed at the same time every dayeven on weekends. Plan your days consciously and do one small thing every day that you look forward to – be it a phone call with a friend, a warm bath or an episode of your favorite series. Routine relieves the brain and restores a feeling of control.
When and how to seek professional help
Self-help has its limits. If the symptoms last longer than two weeksgetting worse and severely affecting your everyday life (work, study, relationships), it’s time to seek professional help. This is not a sign of weakness, but a responsible step.
This is the best way to proceed:
- The first point of contact is your family doctor. He can rule out organic causes (e.g. hypothyroidism) and make an initial diagnosis. He is your most important contact point in the German healthcare system and can give you a referral to a specialist or psychotherapist.
- Talk to people close to you. Confiding in friends or family can be incredibly relieving. Feeling like you’re not alone is an important first step.
- Use psychological counseling centers and hotlines. If you don’t have anyone to talk to or need immediate help, don’t hesitate to call. These services are anonymous, free and professional.
- Telephone counseling: 0800 / 111 0 111 or 0800 / 111 0 222
- Medical on-call service (for appointments with therapists): 116 117
A person in a depressive phase often feels like they are a burden to others. But the opposite is the case: those around you want to help you. Taking the first step is the hardest but also the most important on the road to recovery.
