How to cope with the autumn blues: psychological advice and proven folk methods

Autumn is a time of change, when the days get shorter, and nature has to go on a winter vacation. Along with the beautiful landscapes, many people experience a decrease in mood, apathy and even depressive feelings, which are commonly referred to as the autumn blues. What is the scientific reason for this phenomenon, how to distinguish seasonal apathy from clinical depression and what effective ways to restore the joy of life — in the material of Izvestia.

What is apathy?

Apathy is a state of emotional indifference, manifested by a decrease in interest in life and habitual activities. A person with apathy experiences indifference, indifference to the world around them, severe fatigue, loss of motivation and a desire for solitude.

Symptoms can range from mild lethargy to severe depression-like symptoms, including sleep disorders, appetite, and cognitive decline. Apathy is accompanied by slow reactions and difficulty concentrating, which significantly interferes with normal life.

Why does apathy appear in the fall

A key factor in the occurrence of autumn apathy is a reduction in daylight hours and a decrease in the intensity of natural lighting. This affects the body's biorhythms: the production of melatonin, which causes drowsiness, increases, and the level of serotonin, a neurotransmitter responsible for good mood and emotional comfort, decreases. The autumn deficiency of vitamin D, produced by exposure to sunlight, further exacerbates the symptoms.

In addition to biochemical reasons, a psychological factor also plays an important role — autumn is associated with the end of an active and warm season, a decrease in social activity, work and preparation for winter, which causes stress and depressive moods. For many, the ebb period of activity becomes an excuse to withdraw into themselves and experience apathy.

How to get rid of apathy: advice from doctors

The medical approach to combating apathy involves:

— ensuring sufficient light exposure: regular walks in the fresh air in daylight and the use of special light tubes (light therapy);

— physical activity to stimulate the production of endorphins and improve overall health;

— increased attention to nutrition with the enrichment of the diet with vitamins D, B-complex and omega-3 fatty acids;

— organization of a proper sleep and rest regime, reduction of stress;

— in cases of prolonged or severe apathy, consult a psychotherapist to select medication and psychological therapy.

Autumn fatigue: how to stop wanting to sleep and regain energy

How to restore energy and mood in autumn: folk methods

In addition to medical recommendations, there are effective folk ways to alleviate the symptoms of seasonal apathy.:

— herbal infusions and teas with ginseng, lemon and honey to strengthen the immune system and increase vitality;

— aromatherapy using essential oils of citrus and coniferous plants to stimulate the nervous system;

— involvement in creativity, needlework, music, dancing — it helps to switch attention and supports the emotional background;

— active communication with family and friends, creating a positive environment;

— creating a warm and bright atmosphere at home with the help of lighting and decor that help lift the mood;

Seasonal apathy is not a verdict, but a natural reaction of the body to environmental changes. A proper understanding of the mechanism of its occurrence and an integrated approach to treatment and prevention will help maintain mental health at any time of the year.