Autumn blues are here. 3 ways to lift your mood.

How autumn affects our mental health

Autumn can really take a toll on our mental state. Days grow shorter, sunshine is scarce, and cold rain and greyness can drain our energy. No wonder many people experience fatigue, irritability, and even anxiety and depressive states. Scientists have no doubt — the autumn blues pose a serious challenge to our psyche.

One user on the Game Exe forum put it bluntly — they love summer, spring and winter, but autumn? They only tolerate its final breath. For them it’s a season of overwhelming chaos: the loud colours of the leaves hurt their eyes, relentless downpours and gusty wind pull the last reserves of energy out of them. Autumn tires them out, stirs anxiety and leaves them weary.

They’re not alone. As we say goodbye to warm days, many of us feel the same slump — the cold and the grey begin to rule our mood.

Autumn by the numbers. The findings are worrying

That’s hardly surprising, because autumn can undermine our health — and research published in the Journal of Clinical Medicine backs this up. A Polish team reviewed earlier scientific analyses on the links between seasons and mental illness. The takeaway? In autumn, some disorders — such as bipolar disorder — can intensify.

Let’s be frank — overcast skies, cold, strong winds and frequent rain can seriously dent our mood. Studies show that during transitional periods, such as seasonal change or holidays, levels of anxiety and depression can increase by 25 percent. That’s why it’s vital to know how to handle autumn before it knocks us flat.

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3 ways to beat the autumn blues

The autumn blues aren’t a myth. The good news is you can counter them effectively. You don’t have to overhaul your life — a few simple steps can genuinely lift your well-being. Here are three tried-and-tested strategies.

Don’t speed up — slow down

Instead of throwing yourself into a frenzy of tasks, give yourself a moment. Make small tweaks: get up 10 minutes earlier, take a short walk, eat something seasonal (pumpkin, apples, nuts). This helps your body find a new rhythm.

Accept that you might have a weaker spell

You don’t need to operate at 100 percent every day. If your energy dips — that’s normal. Rather than fighting it, allow yourself rest and recovery. Autumn is a good time to quieten down a little.

Don’t compare yourself to others

Instagram is full of autumn shots: hot coffee, blankets, smiling faces. Remember — everyone goes through this season differently. If you feel worse — that’s OK too. Focus on yourself, not on what you see online.

An autumn dip in mood can begin at the end of summer and last through the season. It’s a normal state, but it can weigh on mental health. That’s why it pays to make small, mindful changes and to be gentle with yourself. Treat this period as a natural transition — inevitable, and manageable — even when the autumn blues loom.

Read this article in Polish: Nadeszła jesień, a z nią chandra. Sprawdź 3 sposoby na lepszy nastrój