Blue in Autumn

Autumn is the season of change. For those of us in the Northern Hemisphere, it is the season when leaves shed their green skin and dress themselves with hues of gold, orange, and red. This season is truly a feast for the eyes. 

The natural world is not the only place we observe the transformational power of the seasons, however. We, as inhabitants of Mother Earth, also go through cycles of change in our internal habitats. As the days get shorter and the workload gets heavier, we are forced to retrieve back to our headquarters, our homes and workplaces. 

As beautiful as autumn may be, longer nights, overcast skies, and cool weather can also affect our mood. 

Autumn blues

Autumn anxiety is the tendency to feel blue and anxious during the colder months of fall. 

It occurs annually and it is associated with depression, excessive worry, lethargy, sleepiness, and fatigue. 

Dr. Clare Morrison, a medical consultant at MedExpress explains that a lack of sunlight creates an imbalance in serotonin levels. Serotonin is a neurotransmitter (5-HT) that is produced in the brain and intestines. The “happy chemical” is involved in the regulation of mood, appetite, sleep, digestion, and memory among other physiological functions. Serotonin imbalance has been associated with anxiety, low mood, and depression. 

Seasonal affective disorder

Seasonal affective disorder or SAD also follows a seasonal pattern. A subtype of depressive disorder (or bipolar disorder), SAD contributes to low mood during fall and winter. While it is most commonly diagnosed in the cooler months, some experience SAD in summer as well. The seasonal affective disorder is marked by seasonal changes in depressive symptoms and it can be quite debilitating for those who have it.

People might feel sad and/or anxious about a lot of different reasons. Work, lack of exercise, and the school can be common triggers for stress. So, simply feeling sad does not mean you will develop a seasonal affective disorder. Individuals who suffer from SAD may have difficulty concentrating at work/school, falling or staying asleep, and they may engage in overeating. 

SAD is also associated with insufficient sun exposure. Our body’s internal clock relies on sunlight to facilitate the production of certain chemicals like serotonin and melatonin. Melatonin is a hormone that causes sleepiness and people with SAD tend to have higher levels of it. 

How to feel better

There are several treatment options for both autumn anxiety and SAD. These include light therapy, medication, and cognitive behavioral therapy. 

Researchers Lisa A. House and Barry Walton from Millersville University recently did a study to examine the effectiveness of light therapy for college students with depression. The students were instructed to use a lightbox between 8 am and 11 am from Monday through Friday for four weeks (October to March). The lightbox that was used in the study had two broad-spectrum biax bulbs without harmful ultraviolet rays. It was placed on a desk, 20 inches from the participant. 

The sessions lasted for 15 minutes in the first two weeks and 30 minutes in the last two weeks of the study. The lightbox therapy sessions took place in the office spaces within the university counseling center. 

The researchers found significant improvements in overall depression, sleep consistency, somatic aches and pains, difficulties in concentration, and appetite.

Antidepressant medications such as selective serotonin reuptake inhibitors (SSRI) are also used in the treatment of seasonal depression. Our brain is not very fond of extra chemicals floating around so it re-absorbs them through nerve cells. However, when that chemical is already produced at low levels, reabsorbing it (called reuptake) may cause further deficiency. SSRIs work by blocking reuptake and thus, increase serotonin levels in the brain. If you think that you need more support during the colder months, you can make an appointment with a psychiatrist and discuss your options. 

Finally, talk therapies like cognitive behavioral therapy can be helpful in managing negative thoughts and emotions that may be haunting you in the colder months. Talking with a seasoned psychotherapist can help you get a new perspective on your current situation.

Also, simply taking a walk and getting natural sunlight can help too. There are many options available for managing autumn blues. Find what feels good for you and enjoy the beautiful season.