For many of us, autumn is a beautiful time of year. It’s a time of discovery, long walks in the woods, romantic evenings and more. It’s also the perfect time to learn more about nature. Unfortunately, this isn’t always the case for everyone. Indeed, for many people who are anxious and particularly sensitive by nature, the seasonal change can trigger what is known as “autumnal depression”. This transition implies a change in our lifestyle, which can leave some people feeling fragile.

But what is it really all about? And how can we overcome the depressive disorders that occur during this time? Here are some answers.

Autumn depression: some useful explanations

SAD – also known as Seasonal Affective Disorder – is first and foremost a type of depression that is linked to the changing seasons. Most people who suffer from this transient form of depression see their symptoms begin in autumn and continue through the winter months. That’s why it can be divided into two types:

Winter depression;
Autumn depression.

We have already discussed the former in a previous article. Autumnal depression often begins at the first signs of the autumnal equinox. As a rule, this coincides with the last days of August and persists for several weeks thereafter. Nevertheless, most of us experience a temporary drop in morale during this transitional period. However, this does not necessarily mean that you are suffering from a depressive disorder. To ensure that your symptoms are associated with autumn depression, it’s essential to determine whether they have been occurring at the same time for at least two consecutive years. Unlike other forms of depression, this one generally subsides on its own with the arrival of spring.

WHAT COULD BE ITS ORIGINS?
Scientists are not yet in a position to establish the exact causes of SAD. However, some research has demonstrated a co-relation between hormonal changes (which occur in our bodies and brains) and changes in our attitude at certain times of the year. In particular, a theory by Dr. Norman E. Rosenthal suggests that autumn depression – like winter depression – is linked to the shortening of the days. The work of this psychiatrist and researcher at the National Institute of Mental Health is widely recognized in the scientific community and has supported the spread of light therapy.

In fact, the lack of light influences our internal biological clock. As a reminder, this clock makes a major contribution to the functioning of the body as a whole. In particular, it regulates sleep, body temperature and the immune system. When it becomes disrupted, for example, the brain produces less serotonin, an amino substance that plays a role in stabilizing mood.

SYMPTOMS OF AUTUMN DEPRESSION
Generally speaking, the symptoms of SAD are the same. More specifically, those of autumnal depression can include:

A drop in psychic energy, which is released by sexual impulses (libido);
Persistent low mood;
A loss of pleasure or interest in normal daily activities;
Constant and increased irritability;
A general feeling of hopelessness, guilt and worthlessness;
A feeling of lethargy (lack of energy) and drowsiness during the day;
Increased hypersomnia (sleeping longer than usual and having trouble getting up in the morning).

For some individuals, these manifestations can be so severe that they begin to have a significant impact on all aspects of daily life. Personal, social, family, professional, interpersonal, etc. Sometimes, this temporary depression can also be accompanied by an irrepressible craving for carbohydrates. This then translates into weight gain, which is not necessarily the case for other forms of depression.

How to combat autumnal depression?

In order to combat autumnal depression, it would probably be wiser to call on the services of a mental health professional. The latter will be able to make a concrete diagnosis and direct you towards an appropriate course of treatment. In most cases, this involves light therapy. This involves using a special lamp to simulate exposure to the sun. You can acquire this tool for home use, but you’ll certainly be better served by a specialized institute.

Talking therapies – such as cognitive-behavioral therapy – can also prove effective in taming symptoms. This alternative works for virtually all forms of depression. Antidepressants such as selective serotonin reuptake inhibitors (SSRIs) can also be prescribed. However, making a few changes to your lifestyle can also help alleviate the symptoms of autumn depression.

HERE ARE A FEW SUGGESTIONS
Choose an outdoor activity to enjoy throughout the fall. Hiking, cycling, apple-picking… the options are endless.
Take advantage of your terrace or garden to soak up the natural sunlight. It’s the best way to beat the autumn blues. Do this for at least an hour a day, more if the day is particularly gray. Take a brisk walk around the block as the sun rises, or go for a swim in the forest if you have one nearby.
Go out with your children or friends and have fun together.
This is also an ideal opportunity to rethink your diet. This will help you to concoct tasty dishes while boosting your energy. Choose products rich in omega 3. Studies are indeed multiplying to demonstrate the effectiveness of this fatty acid in combating temporary depression.
Exercise regularly. This is essential in the treatment of any mental health disorder, whether mild or severe. The secretion of dopamine, adrenalin and endorphin will improve your mood. These substances are known to bring a sense of well-being.
Give yourself a little break to recharge your batteries. Don’t spend too much time thinking about all the things you need to do or prepare for in the coming months. This is the ideal time to rest while you can. But make sure you maintain a healthy lifestyle.