Why we feel sad in autumn: a scientific explanation of seasonal apathy and ways to overcome it

Autumn brings with it not only the beauty of golden leaves and the coolness of fresh air, but also an unexpected feeling of sadness, depression and apathy, which many call the "autumn blues." This mood change often causes decreased performance, fatigue, and even depressive symptoms. What processes in the body and psyche underlie this phenomenon and how to deal with it — tell Izvestia.

Biological causes of autumn apathy

One of the main reasons for autumn sadness is considered to be a decrease in daylight hours and a decrease in the level of natural sunlight. Light directly affects the human hormonal background: the production of melatonin, which regulates sleep, increases with a lack of light, and the synthesis of serotonin— the hormone of joy— decreases. This leads to a violation of biorhythms, a feeling of fatigue and a decrease in mood.

In addition, in the fall, the body adapts to a decrease in temperature and a change in weather conditions. The load on the immune and nervous systems increases, which can be expressed in a general deterioration of well-being and a decrease in emotional tone.

Vitamin deficiency also plays a role, especially vitamin D, which is synthesized in the skin under the influence of ultraviolet radiation and is mostly greater in spring and summer. Its deficiency affects brain function and mood.

Psychological and social factors of apathy

In addition to physiological processes, autumn sadness is also caused by psychological peculiarities of perception. A reduction in daylight hours is associated with the end of the active season, vacations, and long days outdoors. There is a feeling of "loss" of summer, which causes nostalgia and melancholy.

For many, autumn is associated with intense work, preparation for winter, and stress from study and work, which contributes to the accumulation of fatigue and emotional burnout. Social activity decreases, and more solitary and withdrawn moods appear.

How to overcome seasonal apathy: useful tips

By understanding the biological and psychological nature of autumn apathy, you can significantly alleviate your condition. These recommendations will help to increase emotional tone and bring back the joy of life, despite the change of season.

1. More light and activity: if possible, spend more time outdoors during daylight hours, use light therapy — special lamps to simulate sunlight. Physical activity, such as walking, sports, helps to produce hormones of joy and relieves stress.

2. Balanced diet: saturate your diet with foods containing vitamin D, omega-3 acids, magnesium and vitamins of group B. You can additionally take vitamin and mineral complexes on the recommendation of a doctor.

3. Sleep and rest mode: go to bed and wake up at the same time, avoid overwork, ensure a good night's sleep. Meditation and breathing exercises help to restore psychological balance.

4. Psychological support: Don't be afraid to consult a psychologist or psychotherapist if sadness becomes obsessive or develops into depression. Cognitive behavioral therapy techniques and the support of loved ones help to cope with difficult periods.

5. Creativity and hobbies: Find time for hobbies that bring joy and distract from dark thoughts. Communication with friends, creative self-realization, participation in interesting projects strengthen the emotional tone.

When apathy becomes a serious problem

Although autumn melancholy is a common occurrence for many, it is important to distinguish it from clinical depression. If the symptoms of sadness are accompanied by a prolonged loss of interest in life, a feeling of hopelessness, changes in appetite and sleep, suicidal thoughts, it is necessary to urgently consult a specialist.

Seasonal affective disorders are treated with medication and psychotherapy, so timely diagnosis and assistance can significantly improve the quality of life.