As we transition into the colder, darker months, filled with much shorter days, many are feeling a post-summer slump. Seasonal changes cause us to experience low mood, fatigue and poor sleep. It’s natural for our moods to dip and our energy levels to wane as we look back longingly at summer.
Nevertheless, autumn doesn’t have to be a downer. It can be a cosy, relaxing season where we refocus and recharge. Luckily, there are several strategies to help you prepare for the shift, boosting both your mood and energy.
Embrace autumn and recreate the joy of your holiday
For many, the ending of summer marks the loss of freedom, and a sense of lightness that comes with warmer weather. But, as chartered psychologist Dr Manpreet Dhuffar-Pottiwal explains, this shift doesn’t have to be daunting.
“Transitions can be challenging – especially as shorter evenings heighten feelings of loneliness – but they don’t have to overshadow the beauty this season has to offer.”
Reflect on what you loved about the summer – was it the feelings of stillness? The slower pace? A clearer mind? Dr Dhuffar-Pottiwal suggests we try to recreate some of these small moments of joy at home. Go for walks and spend time in stillness. ‘Autumn is the perfect backdrop to create moments of joy.’
Jane Ogden, Professor of Psychology at the University of Surrey, likes to celebrate the reliability of a British winter: “I enjoy not worrying about whether it will be sunny. Reframe this as a new start and not an ending – make plans and put things in your diary, and embrace autumn. Treat yourself to a new jumper or jeans to make getting up for work that bit easier.”
Set September resolutions
September resolutions can be more fruitful than the ones we typically set on 1 January. Instead of starting your year in January, consider making September resolutions.
Research from Vodafone reveals nearly 10 million Brits view September as the ideal month to make a new start – whether it’s getting a new job, embarking on a new hobby or moving house.
According to Dr Dhuffar-Pottiwal, September resolutions are often more fruitful for two reasons: “They align with the new academic year, making it a natural time for goal-setting, and they match the rhythms of nature. Setting September goals feels less pressured, leaving more room for hope than does the one post-festive season.”
Perhaps you could also return to your fitness goals. During the summer a lot of people are busy having a good time. Whether that’s holidays, weddings, or festivals. Fitness goals often go out the window.
Lani James-Mufa is a fitness coach at boutique gym, 1Rebel and outdoor training at boxLDN in north London. She often finds her clients succeed in achieving their goals at this time.
She explains: “September is a good time to refocus on yourself and what you set out to achieve your exercise goals at the start of the year. For example, you can restart marathon training, and it’s not the end of the year yet, so you still have time to achieve your goals.”
Make your home a cosy and inviting place
“As we spend more time indoors, our homes become especially important at this time of year,” says Susan Leigh, an author, counsellor and hypnotherapist.
Making your home a comfortable, inviting place that makes you feel good is a worthwhile investment.
“Cushions, prints and rugs from local markets or charity shops can also really transform your space” she adds. “You could also add a few bright holiday photos or souvenirs.”
During darker months, focus on creating a warm and cosy atmosphere with lighting. “Wall lights, lamps and candles can help create a relaxed, softer mood.” In the bedroom, “having the right lighting could help you awaken gently, perhaps with a soft night light or an alarm that gradually brightens.”
Sync your body to the changing seasons
“One of the main culprits behind the autumn blues is the reduction in daylight hours, which can lead to lower levels of vitamin D,” explains Dr Naomi Newman-Beinart, a psychologist and nutritionist.
It’s no surprise that it’s known as the “sunshine vitamin” because our bodies produce it when exposed to sunlight. She adds: “In autumn, when sunlight is less intense and we spend more time indoors, our vitamin D levels can drop, affecting our mood and energy levels.”
Low levels of vitamin D have been linked to seasonal affective disorder (SAD), a type of depression that occurs at certain times of the year. To counter this, Dr Newman-Beinart recommends using a daily vitamin D3 supplement.
Get at least 10 minutes of fresh air
Combat the autumn blues by getting outside in daylight and breathing in fresh air for 10 minutes as early as possible. You could even take your morning drink and sit or stand facing the sun. Natural daylight helps to set the circadian rhythm, sleep patterns, hormone and energy levels.
Wellbeing expert Gemma Nice regularly advises her clients to go out and breathe in fresh air. “Fresh air allows your brain and lungs to reset, making you feel calmer and more uplifted. Try to do this just before the sun gets up as this is where the UV from the sunlight (even on a cloudy day) will be at its highest.”
Train outside as much as possible
“Training outdoors gives you a boost of vitamin D and fresh air,” explains Lani James-Mufa, fitness coach.
She trains her clients outdoors to boost their cardiovascular health, as well as their mental well-being. “The fresh air is fantastic for increasing lung capacity, especially during cardio workouts.”
But for those fearful of icy temperatures, Lani suggests starting now before it gets even cooler. “Even though the temperature is starting to drop, that slight change will help your body acclimate to the colder months ahead,” she explains. “You’ll build resilience, and strengthen your immune system, making you better prepared for the winter.”
Boost your magnesium levels
Autumn is a time when many people experience increased stress and anxiety, whether due to the change in season, the onset of shorter days, or the return to busy routines after summer holidays.
“Magnesium plays a key role in regulating the nervous system and can help reduce stress, improve sleep, and enhance overall mood,” explains Dr. Newman-Beinart. She recommends incorporating magnesium products into your routine. “A magnesium spray or bath flakes can be particularly soothing in the evening, helping you relax and prepare for a restful night’s sleep.”
Try cold dipping or forest bathing
Nordic contrast therapy is how Scandinavians embrace the colder weather. Jane Witt, the UK’s first thermalist instructor based at Sandbanks, recommends gently and safely starting cold dipping as the temperature stops. “Embrace the cold and reap the benefits. Combine it with the heat of the sauna for even better results.”
Forest bathing is another option. Tom Court runs retreats at Forest Retreats in the Wye Valley, Wales. He advises his clients to take a slow mindful walk in woodlands. It’s a healthy and inexpensive way to boost mental energy.
