Seasonal Mood Shifts: Adjusting to the Longer Nights of Autumn

As the golden days of summer fade into crisp autumn evenings, many of us find ourselves feeling a little different — sometimes more introspective, sometimes more sluggish, and sometimes inexplicably low. These seasonal mood shifts are more common than we often acknowledge, and the transition into autumn can be particularly challenging for our emotional and mental well-being.

One of the biggest culprits behind this shift is the decrease in daylight. As the days shorten and darkness creeps in earlier, our internal body clocks — or circadian rhythms — begin to feel out of sync. This disruption can affect sleep patterns, energy levels, and even appetite. The lack of sunlight also impacts our brain’s production of serotonin, a key chemical responsible for mood regulation, and melatonin, which influences our sleep cycle. The result? Many people experience a noticeable dip in mood, sometimes referred to as the “autumn blues.”

For some, these symptoms can become more severe, leading to a condition known as Seasonal Affective Disorder (SAD). While SAD typically peaks in the winter months, its early signs often begin to appear in the autumn. Symptoms may include persistent sadness, loss of interest in activities, fatigue, and difficulty concentrating.

But why is autumn, a season often romanticised for its beauty and cosiness, such a trigger for mood shifts? Part of it may come from the subtle emotional cues of the season itself. Autumn often symbolises change and endings — falling leaves, cooler air, and a natural winding down of activity. These cues can stir feelings of nostalgia, loss, or anxiety about the coming winter.

Adjusting to this seasonal shift can be tough, but there are small steps that may help. Spending time outdoors during daylight hours, even on overcast days, can support your mood. Light therapy lamps, regular exercise, and mindful routines that bring structure to your day can also help stabilise emotions. It’s also important to acknowledge how you’re feeling and not dismiss it as just a “bad mood.”

Autumn’s arrival is inevitable, but so is the eventual return of light and warmth. Recognising the emotional impact of seasonal changes is the first step in managing them — and in embracing this season with more awareness, compassion, and care.

If you’re noticing these seasonal changes affecting your mood, know that you’re not alone — and it’s okay to talk about it. Bringing these feelings into therapy can help you explore their roots, develop coping strategies, and build resilience through the darker months. Together, we can work to make this seasonal transition feel more manageable and less overwhelming.