How Autumn may impact our mental health and why we may feel SAD
By Emma Pritchard (MBACP), Tutor for the Advanced Diploma in Integrative Counselling
I am sure I am not alone in sharing my feelings of wanting to hold onto Summer. After a sea swim at the end of August, I was aware of a real sense of holding onto this moment and all of my summer moments. As I am writing this now, I am reminded of the poem “To live in this world” by Mary Oliver – “You must be able to do three things; to love what is mortal; to hold it against your own bones knowing your own life depends on it; and when the time comes to let it go”. The summer has given me the permission I needed to reenergise before the up and coming new academic year. For my family, this academic year symbolises the end of university life for one child, the end of school life for another and the start of GCSEs for my youngest, and for the Iron Mill students I support - the final year of their Advanced Integrative Counselling Diploma course! So many of us with or without children will be familiar with identifying with the endings and beginnings of each academic years, very much ingrained in us since we started our education.
Over the past 10 years, I have offered counselling support to many young people who share their worries about moving up in September to middle schools and senior schools. Last year I offered counselling support to university students, and was reminded again of these transitional times, especially moving away from home for the first time, and the impact this can have on our mental health. My first thoughts about Autumn are the images of students going back to school and university finding themselves in unfamiliar student halls and tutor groups with their fresh stationary sets and new shoes anticipating how these new experiences will weave into their future lives.
Transitional spaces always take time to adjust to even when we know they are coming and are happening. Seasonal spaces are a great place to normalise that transitions don’t just happen, they are happening around us all the time. The ready to pick blackberries don’t just appear in the hedgerows , just as we don’t just get teleported back into the classroom (even if it feels like it). Transitional spaces will often trigger feelings of loss and uncertainty and although as Linda Machin gently reminds us “life is a series of little losses”, each one always comes with a fresh template and element of surprise. Unlike humans, trees are really good at showing us how to let go especially the California Redwoods who gently let go of their branches and sit in amongst a carpet of amber branches during the Autumn and Winter months.
My sense is this underlying sense of loss as we move into the Autumn season may be the underlying cause of any negative impacts on our mental health during Autumn . Many individuals are affected by Seasonal Affective Disorder (SAD) which is commonly named as a “winter depression”. The NHS describe SAD as a type of depression that comes and goes on a seasonal pattern. It is thought that individuals affected by SAD may have difficulty with an over production of melatonin (which is a hormone produced by the pineal gland that responds to darkness by causing sleepiness).
The most common symptoms include :
- Persistent low mood
- Reduced Concentration
- Excessive fatigue
- Social withdrawal
- Anxiety
- Hopelessness
- Increased appetite for carbohydrates
- Decreased sex drive
It is important to note here that if you have been feeling depressed for 2 weeks or more that you must seek additional support and advice from your GP. Please click on the NHS link below to find out more about SAD symptoms, SAD causes and support offered for SAD.
I always encourage my clients to focus more on their self-care during transitional spaces and it is good to be aware that our Autumn self-care may look different to our Summer self-care. Please see my following Top 10 Autumn self-care coping tips to embrace all that Autumn offers :
1. The reduction of sunlight during Autumn is thought to be the main reason for SAD. This light reduction lowers our dopamine levels and as dopamine is known as the “feel-good/pleasure hormone" moving into the Autumn may lower our mood. As we miss the sunshine from the Summer, it is important to seek natural lights from windows while we work, and take time outside in the morning or at lunch times . The darker nights offer an invitation to brighten up our homes with fairy lights and candles. Some people find light boxes helpful and some people may put up their entire Christmas decorations early!
2. We all know that healthy eating is important to support our immunity. I feel it is a good idea to follow the seasonal patterns of eating and cooking with the autumnal seasonal foods on offer, for example blackberry and pumpkin. Autumn is also a great time to fill the freezer with nourishing crumbles and soups to see you through the winter. Being productive will have positive benefits on our mental health too.
3. Our bodies will be getting used to cooler temperatures at this time of year, so it is important that we don’t get cold sitting at our work stations all day. I would recommend colourful cosy blankets to keep warm, and bright mugs for warm drinks through the day. How about treating yourself to those hot drink sachets you have always fancied? Hot chocolate and Herbal teas alongside your daily water intake will ensure you keep well hydrated through the Autumn months.
4. The summer months may have seen us having later nights with the light and heat, so establishing a good sleep routine is essential with this change of season. It is always advisable to reduce technology time a least one hour before going to sleep, but if you are unable to do this then please use blue light filters which can help sleep quality.
5. When it is raining or cold outside for many of us we may not feel like going for a walk, but there is no such thing as the wrong weather - simply the wrong clothes. Why not invest in some wellies or walking boots, a warm rain coat and fun umbrella, so that you can embrace the Autumn season rather than let it go by.
6. Gratitude journals can be an easy way to remind us what we are grateful for on a rainy or cold day. Being grateful can support our self- awareness and self-reflection and may only take up to 10 minutes of our day. You could try asking yourself the same questions every day in October. What helped me feel positive and motivated today? What drained me of energy? What have I learned about my life today? At the end of October you may notice themes which may support you in November and December.
7. Bringing plants into our homes and nurturing them has many positive mental health benefits, such as increased mindfulness, reduced stress, boosting mood as well as adding colour to home interiors. Creating an autumnal seasonal alter by collecting for example beech nuts, pine cones, conkers, colourful leaves will also offer home environments the most wonderful woodland smells.
8. Nature offers us many ways to meditate in green spaces during the Autumn months. Watching the leaves gently falling from the trees, listening to the rain and watching rain drops in puddles are some of the best mindful moments.
9. The darker Autumn months may naturally encourage us to withdraw from others so letting friends and family know that we may feel less social during these months may open up similar conversations with others. If this is the case then simple plans are the best; set aside an hour for a day time coffee, walk, arrange a baking or book club get together. You may also find having therapy sessions with a BACP registered therapist may be beneficial during these months.
10. Set goals for Spring/Summer adventures next year. Exploring holiday destinations and observing places in nature will reduce stress, anxiety and depression by providing our brains with positive rejuvenation and reminders of calm and happy feelings.
So as we start a new academic year with the reduced Autumn light, our brains and bodies will continue to thrive through the Autumn months with a regular dose of nature. Natural microbiomes from the air, soil and fungi will benefit our emotional and gut health and will support our overall immunity and well being. I would recommend letting nature show you the way and how to let go during the Autumn months. I can promise you that there isn’t anything more magical than the woodland light in Autumn (Komerabi in Japanese). The beech trees with their never ending golden canopies, offer us “yellow brick road” pathways, and when is the last time that you enjoyed kicking through leaves or jumping in puddles!
Overview - Seasonal affective disorder (SAD) - NHS (www.nhs.uk)
by Emma Pritchard (MBACP)
Tutor for the Advanced Diploma in Integrative Counselling at Iron Mill College
emma.pritcharddcw - Dorchester Counselling and Wellbeing Service - About Us
Written September 2024
