When the Leaves Fall and So Do Our Moods: Facing Seasonal Depression as Autumn Begins

As the days grow shorter and the air turns crisp, many people welcome fall with open arms—pumpkin spice, cozy sweaters, golden leaves, and the quiet beauty of change. But for others, the start of fall signals something heavier, quieter, and more difficult to explain: the beginning of seasonal depression.

If you’ve ever felt a subtle but growing sense of sadness, fatigue, or emotional numbness as summer fades away, you’re not alone. This isn’t just a case of the “fall blues.” It could be Seasonal Affective Disorder (SAD)—a real, diagnosable form of depression that typically emerges in late fall and lingers through the winter months.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression related to changes in seasons. Most commonly, it begins in the fall and continues into the winter months. Symptoms often improve in the spring or summer.

Common symptoms include:

• Low energy or constant fatigue

• Feelings of hopelessness or sadness

• Changes in sleep—usually oversleeping

• Difficulty concentrating

• Craving carbs or weight gain

• Withdrawing from social activities

• Feeling “heavy” or emotionally drained

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Even if you don’t meet the clinical definition of SAD, it’s completely valid to feel a dip in mood or motivation during seasonal transitions—especially when daylight hours begin to shrink.

Why Does Fall Trigger Depression?

There are several reasons why fall can feel especially hard emotionally:

1. Decreased Sunlight

Less exposure to natural light affects your body’s circadian rhythm, serotonin levels, and melatonin production—all of which are linked to mood and energy. It’s not just “in your head.” It’s in your brain chemistry.

2. Back-to-School/Work Pressure

For students, teachers, and professionals alike, fall is a time of re-entry—into routine, productivity, and performance. The sudden return to deadlines, schedules, and social expectations can feel overwhelming.

3. Cultural Pressure to “Love Fall”

We live in a world that romanticizes autumn. If you don’t feel joy during apple picking or pumpkin carving, it can lead to shame or self-judgment. That disconnect between how you’re “supposed” to feel and how you actually feel makes things worse.

4. Anticipation of Winter

Sometimes, the emotional dip starts early. You might already be dreading the cold, the dark, and the isolation that winter can bring, even before it arrives.

Coping Strategies for Seasonal Depression

If fall hits you hard emotionally, you don’t need to wait it out. There are small, manageable steps you can take that may help ease the weight:

🌞 Get as Much Light as You Can

• Take walks during the day, especially in the morning.

• Open your blinds. Sit near windows when possible.

• Consider using a light therapy lamp (10,000 lux is recommended) for 20–30 minutes a day.

🧠 Maintain a Routine

• Wake up and go to bed at consistent times.

• Eat regular, balanced meals.

• Plan at least one enjoyable activity into your week, even if it's small.

🏃‍♀️ Move Your Body (Gently)

• Exercise helps boost mood-regulating chemicals like endorphins and serotonin.

• Even a short daily walk can make a difference.

🧘‍♀️ Mind Your Mind

• Try journaling, mindfulness meditation, or gentle yoga.

• Talk to someone you trust. You don’t have to carry this alone.

💬 Seek Professional Support

• If your symptoms feel persistent or interfere with your daily life, consider speaking with a therapist.

• SAD is treatable. There’s no shame in getting help for something that affects millions.

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You’re Not Lazy. You’re Human.

The shift from summer to fall can feel like you’re running out of light—literally and emotionally. If you feel slower, sadder, or more disconnected as the leaves change, know that you are not broken. Your body and brain are simply reacting to real, tangible changes in the environment.

Give yourself permission to feel what you feel. Be patient with yourself. And if all you did today was get out of bed and open the window, that’s enough. That counts.

Final Thoughts: Let Yourself Be Different Each Season

We expect ourselves to be consistent all year long, but nature doesn’t work that way—and neither do we. Just like trees shed their leaves, sometimes we need to let go, slow down, and conserve energy for the seasons ahead.

Autumn may not feel like your season, and that’s okay. You’re still growing, still trying, still here—and that’s more than enough.