As summer draws to a close, many people start to notice a shift in their mood and dread the clocks going back at the end of October. This change can cause low mood and low energy. It is not quite the same as seasonal affective disorder (SAD), but it can still be unpleasant and affect daily life. Understanding why these mood shifts occur and learning how to combat them can help us embrace the autumn and winter months with a more positive outlook.

Why do shorter days affect our mood?

As the days become shorter and sunlight decreases, many people start to feel the effects. The symptoms are often subtle, such as feeling overwhelmed by the mundane routine of daily life or dreading the upcoming colder months. While not as severe as full-blown SAD, which affects about 1 in 15 people in Britain, these mood changes can still impact well-being and daily activities.

The change in light exposure is a major factor. Reduced sunlight in autumn and winter lowers the body’s production of serotonin, a neurotransmitter that plays a key role in regulating mood. According to the NHS, this reduction can lead to persistent feelings of depression and low energy. Although most people experience only mild fluctuations in mood, some may notice more significant changes, particularly as the days continue to shorten

Practical tips to combat low mood during shorter days

Fortunately, there are several practical strategies you can adopt to boost your mood and energy levels as the days grow shorter. These tips focus on lifestyle changes that can make a significant difference in how you feel, helping you transition smoothly into the colder months.

1. Get Outdoors for Natural Light Exposure

One of the most effective ways to combat the drop in serotonin levels is to get outside and soak up as much natural light as possible. Even on overcast days, natural sunlight is far more beneficial than indoor lighting. Aim to spend at least 30 minutes to an hour outdoors each day, particularly in the morning, when the sunlight is brightest.

Spending time outdoors can improve mood, reduce stress, and enhance your overall sense of well-being. Whether it’s a brisk walk, a bike ride, or simply sitting in a park, the exposure to daylight will help regulate your body’s circadian rhythms and keep your serotonin levels more stable.

2. Stay Active with Regular Exercise

Exercise is a natural mood booster, and staying active as the seasons change is essential. Physical activity releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Regular exercise can also help combat the sense of heaviness and lethargy that often accompanies low mood during the autumn months.

You don’t need to engage in strenuous exercise to feel the benefits. Simple activities like walking, yoga, or swimming can make a big difference. And of course joining a group exercise class like Move it or Lose it has many other benefits such as socialising, learning something new and having fun. The key is to remain consistent, incorporating movement into your daily routine to keep your body and mind engaged. And you can do our Cuppa Routine if you can’t get out and about – 4 easy exercises you can do in the time it takes to boil the kettle.

3. Eat Foods that Boost Serotonin Levels

Certain foods can naturally boost serotonin production, helping to regulate mood and keep energy levels high. Incorporating these foods into your diet can help you feel more balanced and positive.

Consider adding the following mood-boosting foods to your meals:

– Complex carbohydrates such as whole grains, oats, and sweet potatoes provide steady energy and help increase serotonin levels.

– Omega-3 fatty acids, found in chia seeds or fish like salmon and sardines, can improve brain function and mood.

– Leafy greens can boost your levels of magnesium to help with relaxation and better sleep.

– Dark chocolate in moderation can boost serotonin and provide a sense of comfort.

4. Stay Connected with Others

Social interaction is vital for emotional well-being, especially during the months when low mood is more prevalent. Reach out to friends and family, plan social activities, or join groups that interest you. Having a strong support system and staying engaged with others can provide a buffer against feelings of isolation and loneliness, which often accompany mood changes in autumn and winter.

5. Vitamin D

It’s recommended that adults take 10mcg dose of Vitamin D from October through to March as we can’t absorb it from sunshine during the winter months. This helps with many bodily functions and can boost your mood as well as your immune system.

If your low mood persists or becomes more severe, it’s always a good idea to consult with a healthcare professional.