Simple Ways to Overcome Autumn Blues and Boost Your Mood
Somewhere in the middle of october, something shifts. The days grow shorter, mornings are dark, the air turns cold, and the dampness creeps under your skin.
Yes, autumn is beautiful – fresh air, cozy blankets, warm tea, and golden leaves under your feet. But let’s be honest… it’s not always just that. Sometimes, a quiet tiredness settles inside us. That low, unmotivated feeling that doesn’t quite know how to explain itself. And even though we don’t like to talk about it, a lot of people around this time start wondering how to overcome autumn blues – how to get through this seasonal dip in mood, this quiet melancholy that simply arrives… and stays.
Psychiatrist Norman Rosenthal, who first described Seasonal Affective Disorder (SAD), says that people often don’t function at their usual level during this time – they slow down, become less productive, and withdraw more.
Autumn can feel overwhelming for many. And that’s exactly why I wrote this article for you. I want to show you that there are simple, very human ways to feel better. Some studies, conducted at the University of California, have even shown a genetic predisposition to seasonal depression, linked to our sleep patterns. This means that what you’re feeling is real – it’s not an excuse. It’s your body and soul asking for a different kind of care, for gentleness, for a slower rhythm that we might not usually allow ourselves.
If you’ve been feeling low on energy lately, a bit more reflective, if you miss the sun and feel like everything’s pulling you down – keep reading.
What is Autumn Blues?
Autumn has a special charm, but it also brings something we call autumn blues – that quiet inner sadness that sneaks in without much warning. It’s not necessarily full-on depression, but it can feel like you’re running out of motivation, energy, and light – both outside and within. This feeling isn’t rare. In fact, many people every year ask themselves, why do I feel sad in autumn, but few actually speak about it openly.
Scientifically, it’s a mix of different factors – shorter days, less sunlight, drops in serotonin and vitamin D levels, and changes in our biological rhythm. These changes can trigger depression-like symptoms: lack of energy, anxiety, sadness, and even problems with sleep and appetite. It’s known as Seasonal Affective Disorder, or SAD for short.
This post contains affiliate links, which means that if you click on a product or service and decide to make a purchase, I may receive a small commission at no extra cost to you. I appreciate your support!
Symptoms Of Autumn Blues
Some symptoms of autumn blues are so common that we often mistake them for a “bad day” or a seasonal lack of energy. But if they keep repeating or stick around for days or weeks, it’s worth paying attention to your body and mind.
Of course, everyone experiences it differently – some feel more sad, others more irritable, and some just want to sleep away from the world. The important thing is to recognize these signs. Because that’s when you can start finding ways to feel better – to begin discovering how to overcome autumn blues.
Here are some of the most common symptoms you might notice in yourself:
- Chronic fatigue, even if you’re sleeping a lot
- Lack of motivation for things you once enjoyed
- Strong cravings for sweets, bread, and pasta (yep, “comfort food” is no coincidence)
- Low mood or unusual sadness without a clear reason
- Trouble concentrating, mental fog
- Withdrawing from others, less desire for social interaction
- Getting irritated easily, feeling more sensitive than usual
- Increased need for sleep – or the opposite, trouble sleeping
- Crying over small things, feeling like you’re on edge
- Feeling disconnected from yourself, like you’re just observing your life from the outside
Simple Ways How to Overcome Autumn Blues
Create a Stable Routine
I’m not talking about a strict schedule where every minute is controlled — but about that warm structure that gently holds you when the day feels meaningless.
Autumn tends to slow everything down a bit, and that’s exactly why a routine can become your best ally. Psychologist Paul Desan says that consistent daily rhythms positively influence our circadian rhythm, which directly affects our mood.
Set a wake-up time. Create a calming morning ritual (warm coffee, some stretching, a moment of silence). During the day, carve out time for something that grounds you. Your days don’t have to be identical, but if your autumn has a few reliable touchpoints, it’s much easier to stay motivated — even when the autumn blues whisper, “You can’t today.”
You might also love:
- 11 Everyday Habits That Quietly Make Your Anxiety Worse
- 9 Early Signs of Spiritual Awakening (That Most People Overlook at First)
- 10 Surprising Reasons Why You Feel Lazy All the Time
Stick to a Consistent Sleep Schedule
If you want to know how to cope with seasonal sadness, start with sleep. Why? Because in autumn, our internal clock tends to go haywire. Days are shorter, evenings darker, and the hormone melatonin starts releasing earlier than in summer — which is why you feel sleepy by 6 PM but somehow still scroll on your phone at 11 PM. Sound familiar?
Consider this your gentle invitation to reshape your sleep habits. Aim for 7–9 hours of sleep per night. Go to bed at the same time every night (yes, even on weekends!). Reduce exposure to bright light at least one hour before bed. Your body loves routine — and when you give it one, it will reward you with more energy, better mood, and clearer thoughts.
Add Mood-Boosting Foods to Your Diet
You’re not the only one craving pasta, pizza, and all things carb-heavy in autumn. But if you want to know how to feel better in fall, you’ll need to consciously adjust what’s on your plate.
Include foods that support your mood: vitamin D from eggs, fatty fish, and dairy is essential — especially when there’s less sunlight. Omega-3 fatty acids (like flaxseeds, walnuts, and salmon) are mental powerhouses. And don’t forget berries, dark chocolate, and good proteins — all of them help stabilize your mood and energy levels.
Your body knows when it’s being nourished well, and you’ll feel the difference too.
Try a Cold Shower
I know it sounds wild. But hear me out — sometimes, how to beat the fall blues involves a little courage. A quick blast of cold water in the morning (or alternating hot and cold) gives your nervous system a solid wake-up call. It boosts blood flow, wakes up your senses, activates dopamine, and reduces stress. Yes — science backs this up.
Those who do it regularly say they feel more resilient to autumn sluggishness, irritability, and even colds. Try it. Start with just 10 seconds and notice how your body and mind begin to cooperate — instead of resist.
Let Light Work for You
If it feels like feeling depressed in autumn isn’t just a phrase — you’re not alone. Light plays a powerful role in regulating our mood, and when natural light fades, serotonin can dip too. That’s why one of the most recommended tools for SAD (Seasonal Affective Disorder) is a light therapy lamp.
These lamps emit light that mimics daylight — and your body treats it as if it’s the real thing. Use it in the morning, for at least 20–30 minutes. You can sip your coffee or journal while you sit by it. It helps balance your circadian rhythm, improves focus, and eases that constant tired feeling. A small thing — with a big impact.
Limit Your Screen Time
When days get shorter, foggier, and rainier, it makes perfect sense to curl up under a blanket and bounce between Instagram, Netflix, and emails. But here’s the catch — constant screen exposure is a quiet energy thief that often worsens autumn blues symptoms. Blue light, especially in the evening, disrupts your circadian rhythm, affecting your sleep quality, mood, and even your ability to focus.
Instead, set boundaries. Designate screen-free time and fill it with activities that nourish your soul — cooking pumpkin soup, walking through crunchy leaves, doing something creative with your hands, or finally listening to that audiobook you’ve been putting off.
People who practice regular “digital detox” report better focus, more inner calm, and improved mood. And if you’re looking for a simple strategy for how to deal with autumn blues, this reconnection with reality is a powerful place to start.
Find Beauty in the Small Autumn Miracles
Yes, autumn can be gray, gloomy, and even a little sad. But — have you ever stepped into a forest where the air smells like damp earth and leaves? Have you paused to admire the warm orange and red tones of the trees? These are the little moments that help us cope with seasonal sadness and reconnect with the life around us.
Spending time in nature has been shown to reduce stress and improve mood. So capture autumn — with your camera or with your heart. Make a list of small things that bring you joy in this season and turn them into little autumn rituals. It’s one of the gentlest ways to feel better in fall, with no pressure — just awareness and appreciation.
Challenge Autumn – Show It What You’ve Got!
When everything around us seems to slow down — nature, people, energy — it’s tempting to drift into a cozy, safe routine. But that’s exactly why it’s the perfect time to awaken your inner explorer. One of the most effective ways to beat the fall blues is to set a challenge for yourself: something completely new, something you’ve always said, “I’ll do it when I have more time.”
I’m not talking about radical goals. It could be weekly yoga at home, learning a new skill, journaling, or simply finishing a book that’s been waiting for months. This keeps your brain active, your thoughts focused — and gives you that precious feeling of progress.
Achievable goals during low-motivation periods are powerful for restoring a sense of control and confidence — which is exactly what we sometimes need most in autumn.
Don’t Isolate – Stay Connected
Feeling depressed in autumn is often tied to social withdrawal — because it’s cold, it’s dark, and we don’t always have the energy to “go out.”
But we’re relational beings. And connection doesn’t have to be a big production. A short call with a friend, visiting your grandmother, chatting over coffee, or joining an online community to share autumn struggles — these are strong antidotes to loneliness.
If you’re an introvert (like me), that doesn’t mean you need a packed schedule. What matters is that you stay connected — to someone who truly lets you breathe.
This is one of the most beautiful ways to handle low energy in autumn — through the warmth of human connection.
