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When the Season Changes and Your Mood Does Too

Have you ever woken up on a cold morning and felt a little sad for no reason? Do you ever feel more tired than usual on some November day? Or have you ever found yourself canceling plans, staying at home, and wanting to sleep more? Maybe you sit by the window, watching the leaves fall, and feel quiet sadness. On some autumn days, many people feel a sadness they can’t fully explain. These are the days when the sunlight begins to fade earlier. As the days grow shorter, even waking up might be challenging for some people. You might notice that, while getting ready for work, you wish you could stay in bed a little longer, wrapped up in a blanket.

This feeling might not occur in the mornings all the time. Sometimes during autumn, you wake up in a good mood, but when the hours pass by, while sitting at your desk or drinking coffee with a friend, you might feel a little bit sad. You may prefer to spend a quiet evening at home rather than going out. Even simple routines or chores may start to feel like extra effort.

People with Seasonal Affective Disorder (SAD) or Autumn Blues might notice that getting out of bed becomes very difficult, even after a long night of good sleep. They may feel tired all day long, and concentrating at work or school becomes harder. While some people start to eat more or sometimes less, others prefer staying at home all the time. It’s common to sleep more than usual but still feel tired. These mood swings or bad moods during fall and winter last for weeks or even months.

These everyday moments come together as what many people call the “Autumn Blues”: a drop in mood that appears in late autumn. For some people, it is also related to Seasonal Affective Disorder (SAD), which refers to a condition where less daylight affects mood and energy in the long term. In this mini sketch, we will explore the meanings of SAD, their differences, why these symptoms occur in the late autumn, who is more likely to be affected, the effects and signals, and how to manage them.

What is Autumn Blues?

For some people, the change of season from summer to fall can bring enjoyment with the changing leaves, crisp air, and upcoming holidays such as Halloween, American Thanksgiving, and Christmas. But some people might experience autumn differently. As the days grow shorter and the weather grows colder, lots of people might feel tired. Their moods can change from day to day, and sometimes even within the same day.

These mood changes are called Autumn Blues. It’s a common response to shorter days and colder weather, and lots of people feel a bit more exhausted and sleepy during this time. It’s not a deep sadness, but rather being “off” at times. Many people experience it without realizing, simply thinking they are adjusting to the new season. 

As it appears in the late autumn and affects motivation, it is sometimes confused with SAD. However, while the Autumn

 Blues is usually temporary, SAD can be a more serious condition (Melrose, 2014).


SAD is a stronger and longer-lasting condition that can seriously affect daily life; on the other hand, the Autumn Blues is usually more short-term. SAD can change your sleep, energy, appetite, and motivation for weeks and even months, while Autumn Blues occurs over a brief period, and many people experience it when autumn gets darker.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of depression that often occurs during the cold months, typically in fall and winter (Rosenthal & Wehr, 1987). Like Major Depressive Disorder, SAD can manifest itself with symptoms of changes in mood, appetite, sleep disturbances, and lower energy levels.
When there is less sunlight, some people’s bodies and minds react strongly. It’s not just feeling “a bit sad,” it might affect daily life in deeper ways. If SAD is not recognized, it could last for a couple of months.

For some people, a change of season is the beginning of a difficult time, as the change in leaves is a marker for the onset of seasonal depression. We all might feel a little sluggish during the colder months, but for people with SAD, these feelings can be deeper and become disruptive in their day-to-day lives. 

Like depression, SAD can have pervasive effects on well-being. It’s more than just feeling sad or irritable during the colder months. Symptoms of SAD can extend to all parts of our lives to create dysfunction.  SAD can look a lot like: 

  • Low energy and fatigue 
  • Trouble concentrating 
  • Persistent feelings of hopelessness or irritability
  • Changes in sleep or appetite 
  • Self-isolation or withdrawing from social circles
  • Lower performance or productivity 
  • Decreased motivations 
  • A sense of guilt or shame 

These symptoms do not always mean someone has SAD; however, it is crucial not to ignore them. Understanding these feelings that appear in cold months helps us to recognize how changes in light and weather affect our bodies and minds. 

Why Do These Symptoms Occur Now?

The complete understanding of SAD is still not fully known. But many scientists believe that the onset of SAD can be attributed to colder months because of how our bodies respond to a lack of sunlight. With less sunlight:

  • Our internal clock (or circadian rhythm) becomes disrupted, throwing off our sleep cycles and making it harder to fall asleep, stay asleep, and wake up. Because of this, many people who struggle with SAD tend to feel extremely sluggish and fatigued during the colder months. 
  • Our serotonin levels are decreased, which can affect our mood.

Who is Affected? 

Seasonal Affective Disorder is a relatively common condition that affects 1 to 3 percent of adults living in temperate climates (Magnusson & Boivin, 2003). Anyone can be affected by depression and SAD. However, certain groups of people may be more likely to experience SAD than others:

  • Women tend to be diagnosed with SAD more often than men. 
  • People in northern regions have shorter daylight hours.
  • People who have a history of depression. 
  • Young adults tend to be diagnosed with SAD more often than older adults.

How to Spot the Signs?

Spotting signs of SAD in yourself or someone you love can be difficult, especially if the individual is someone who has high-functioning depression. These are some things you can look out for:

  • Does the mood shift last longer than a few weeks? 
  • Do certain activities or hobbies no longer feel enjoyable? 
  • Does the sadness feel heavier than normal?
  • Is there a change in multiple areas like sleep/rest, appetite, concentration, or activity?

These signs can cue us in to decide whether these heavy feelings are more than just a blip or a slump. 

Managing SAD and The Autumn Blues

It can be a challenge to overcome something as difficult as SAD, especially if it feels hard to understand or explain. You’re not alone. Fortunately, there are things that we can do to manage the effects SAD has on our lives.

  • Identify triggers and warning signs. 
  • Try to remain active when possible and take short walks when able to. 
  • Keep a consistent routine. 
  • Connect with your social circle. 
  • Avoid lying around or “vegging out.” Instead, try a productive activity like a hobby. 
  • Avoid engaging in unhealthy habits like substance use. 
  • Try light therapy by purchasing a light therapy lamp or SAD lamp.
  • Seek professional help from a therapist if coping isn’t helping. 

Takeaways:

  • Dealing with SAD can feel challenging; however, small steps can make a real difference. 
  • Staying active, maintaining a routine, spending time with friends and family, and trying light therapy can all improve your mood. 
  • With a bit of attention and support, the season can feel brighter and manageable.

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