Summer is behind us, and with the first fallen leaves comes not only a chill in the air but also a special kind of nostalgia. Returning to the daily grind after a long holiday isn’t always uplifting, though it does bring much-needed order. This tangle of new emotions, arising at the crossroads of carefree leisure and strict routine, is often called autumn asthenia or simply the blues.
Cognitive stimulation specialists confirm that seasonal changes do have an impact on emotions. However, the extent of these changes depends on an individual’s sensitivity to weather factors. This phenomenon, known as meteorosensitivity, is further affected by personal circumstances and established habits.
With the arrival of autumn, several factors influence our emotional well-being, but experts highlight two as key. These are the stress of returning to a regular routine and, more importantly, the shortening of daylight hours. “If a person lacks proper self-regulation tools, this pressure can become overwhelming,” they note. In some cases, this state develops into what doctors classify as seasonal affective disorder—a form of depression typical for the autumn-winter period. It occurs when the body struggles to adapt to the lack of sunlight. Those affected often report feeling down, extreme fatigue, difficulty concentrating, sleep and appetite disturbances, as well as intrusive negative thoughts and a desire for social withdrawal.
It is this last factor—loneliness—that often proves decisive. While previously we discussed the common traits that make autumn a difficult time for many, sometimes the opposite is true.
On a subconscious level, experts explain, autumn symbolizes the ‘end of a cycle.’ Leaves fall, temperatures drop—nature and our surroundings seem to drift into sleep, evoking nostalgia for the days when everything felt ‘alive.’ Added to this is the awareness of the coming new year, which coincides with the start of the academic and business season. These moments of ‘closure’ and ‘beginning’ prompt us to reflect on the recent past and make plans for the near future.
Some people enjoy this feeling. They are happy to take stock, prepare for upcoming events, and let go of what is neither useful nor meaningful. According to experts, this happens because we are all different, and our character can even prevail over physiological responses. So there are always reasons to overcome seasonal apathy and challenge your mind. Reasons to love autumn, even if you never have before.
What other traits are common among people who know how to enjoy autumn? They prefer solitude or meeting a couple of friends in a café over noisy, crowded parties, and as the weather cools, this kind of leisure becomes more appealing. They don’t tolerate heat well, so a drop in temperature feels like real relief. For them, autumn is associated with pleasant experiences: leisurely walks in nature, cozy evenings with a movie and a blanket. They enjoy self-reflection and the gentle melancholy that this season brings. Most importantly, they have effective tools to cope with negativity, sleep disturbances, or stress.
The last point is particularly interesting because, no matter what your personality is like, shorter daylight hours still affect your brain. Sunlight stimulates the production of serotonin—a key neurotransmitter that regulates mood, sleep, and appetite. As a result, when we get less sunlight, the production of serotonin decreases, making it harder to maintain a positive mood. “Additionally, we may feel more drowsy because darkness encourages the production of melatonin,” scientists say. This means our brain starts producing more of this hormone and at earlier hours, unless our habits suppress this process (for example, using screens with blue light).
Shorter daylight hours affect more than just rest. Numerous studies confirm that this can increase stress, negative thinking, and impulsivity. Reduced light leads to lower serotonin levels and increased melatonin, making us feel more tired and less inclined to socialize. However, neuroscience experts offer a range of tools to help maintain emotional balance in autumn, even if it’s not your favorite season.
Among their recommendations: take daily walks outdoors to get natural daylight and stimulate dopamine production; exercise regularly; monitor your diet by drinking enough water and choosing wholesome, nutritious foods; establish a consistent sleep schedule and avoid screens for two hours before bedtime; listen to music that helps you relax; gradually introduce meditation into your routine to manage stress, develop self-awareness, and improve the quality of your rest.
There are many tools and approaches that can help you feel good in autumn, even if both your brain and body struggle to adapt to seasonal changes. How encouraging it is to know that physiology and the environment are not as powerful as our minds! What you create in your head becomes your reality. Shape autumn to your own taste.
