What is Autumn Depression and How to Cope?

If the days are getting shorter, the weather is getting cooler, and the leaves are starting to fall, it means that autumn, the harbinger of winter, has arrived. As the end of the summer season, identified with sea, sand and sun, approaches; Some individuals, caught up in the autumn breeze, experience a seasonal state of anxiety known as autumn depression.

If, when autumn comes, you feel the confusion of saying goodbye to summer that you have difficulty defining, you may have fallen into autumn depression without realizing it.

What is Autumn Depression?

Autumn depression, as the name suggests, is known as the instant mood change caused in individuals by autumn, which is known as the transition phase from summer to winter.

Although this condition, which the scientific world accepted and named in the early 2000s, is similar to Seasonal Affective Disorder (MDD), it does not describe exactly the same psychological problem.

Dr., one of the medical consultants of MedExpress Urgent Care, headquartered in the United States, promises rapid treatment to people. Clare Morrison describes the autumn depression with the following words: “Autumn depression is a situation in which some people tend to feel high anxiety and experience a decrease in their mood during the autumn season. “Compared to other types of anxiety, autumn depression does not have an external trigger and can repeat itself every year.” He adds: “Most people may not be aware of how common autumn depression is and that they themselves experience autumn depression. If this crisis repeats every year; The situation may be considered more serious and the person can take steps to prevent it.”.

What are the symptoms of autumn depression?

Symptoms of autumn syndrome, which often cause extreme distress and depression in individuals, are as follows:

• Loss of interest in daily activities
• Anxiety and high levels of anxiety
• Low mood and depression/sudden mood swings
• state of being angry
• Sleepiness and fatigue
• Lethargy (The name given to the level of consciousness medically defined as a state of weakness, lack of energy or fatigue)

Why Do We Become Depressed When Autumn Comes?

We’re sure you’ve thought to yourself why autumn has such an effect on people.

Dr. For the underlying cause of this state, which we can call spring depression that makes itself felt with the arrival of autumn, Morrison says: “Decreasing the duration of exposure to sunlight also leads to a decrease in the level of serotonin. Serotonin; It is an important hormone that affects a person’s mood, pleasure and sleep patterns. “In addition, there is an increase in the hormone melatonin, which makes people feel more sleepy and depressed.”

Additionally, Morrison states that decreased exposure to sunlight also causes vitamin D deficiency.

Pointing out that vitamin D deficiency also has an effect on mood, Dr. Clare Morrison: ‘ Vitamin D deficiency is also associated with depression. Other factors include behavioral changes; “Because the weather gets worse, it causes us to spend less time outside and move less.”

Who is most affected by Autumn Depression?

There is no specific gender, age range or occupational group where autumn depression is more common.

Dr. is a licensed psychologist in New York. Patricia Thornton exemplifies some profiles that are at risk of experiencing depression in the fall as follows:

• Schools are starting; It increases the trend of autumn depression in all age groups with student ID. The end of summer vacation, increasing responsibilities, the idea that fun will gradually decrease and be replaced by exams and homework, not being able to have a holiday for a long time again… In short, every detail that can come to mind about the end of summer and the opening of schools can pave the way for students to fall into autumn depression.
• When people mentally match bad weather with bad memories, it can also cause autumn depression. For example, someone who lost a beloved friend in the autumn months; Since he equates autumn with the loss of his friend, he remembers the fact that he loses his friend every autumn and attributes negative meanings to autumn.
• For those who love the summer months more than the winter months, some situations that signal the end of summer can create autumn depression. For example, starting to be less exposed to the sun; It can stimulate negative emotions in the person by reminding them that winter is approaching and how challenging days are ahead.

Is It Possible to Take Precautions Against the Autumn Depression?

Coping with the depression mode you experience with the arrival of autumn, regardless of the reason behind it. Dr. Clare Morrison and Dr. Patricia Thornton states that the following precautions can be taken against the autumn depression:

Get More Sunlight

You can benefit from more daylight by spending more time outside. Dr. Morrison explains the importance of the morning sun for the body with these words: “Get up early in the morning to get the morning sun. If necessary, you can fight fatigue and feeling sleepy during the day by going to bed early.” On the other hand, since the weather gets lighter later, especially as the winter months approach, Morrison’s suggestion is to use a light box. “You can keep your eyes bright by looking at this bright lamp for 30 minutes or more a day,” says Morrison. Dr. about using a light box to get light into the eyes. Patricia Thornton has similar thoughts. Touching on light therapy and various methods of light therapy, Thornton said: ”There are even types of these lamps that increase in intensity as you wake up and wake up. “In this way, even if it is pitch dark outside, they simulate the sunrise for you,” he supports Morrison’s statements.

Important Note: Individual use of the mentioned light boxes and similar devices is not common in our country compared to the USA. Even if we share the words of experts on the subject, we strongly recommend consulting competent professionals in order to apply various methods under the name of light therapy and obtain healthy results from these methods.

Exercise More, Move More

The healing and calming power of sports is an undisputed fact. Morrison emphasizes that at least 30 minutes of exercise a day should be done with the following words: “When the hot weather gives way to autumn, this is a great opportunity to enjoy the outdoors. You can take advantage of this opportunity by taking long walks or cycling tours. “In addition, you can start a new sport or join a gym.”

Avoid Being Alone

Remind yourself frequently that you do not have to fight the negativities you experience alone, and seek out environments where you can be with the people you love to embody this reminder.

It will definitely be beneficial for you to spend time with anyone you believe will be good for you during this process.

Concentrate on Awareness

Mindfulness means staying in the moment by listening to your brain and body.

Anxiety is when your brain signals to you that you need to defend yourself against anything scary. You can strengthen your awareness by checking that you are healthy and safe and turning to breathing exercises and meditation. You can get detailed information about breathing exercises and meditation by consulting professionals and learn methods that help awareness.

Get Professional Help

It has been scientifically proven that Cognitive Behavioral Therapy (CBT) is effective in treating autumn depression and many other mental disorders. On the other hand, if deemed appropriate and prescribed by your doctor, antidepressant drug treatment for autumn depression may also be considered.

Frequently Asked Questions

1. Does Autumn Trigger Depression?

Yes, autumn; can trigger depression. Individuals may tend to become depressed during seasonal transitions. The shortening of the days, the fact that individuals think about the difficulties they will experience and the intense responsibilities they will take on as winter approaches, the end of the holiday season, bad memories associated with winter in the mind… And many other individual reasons can trigger autumn depression and subsequent depression.

To learn more about depression and its triggers,   you can read our article titled What is Depression?

2. Are Fall Depression and Seasonal Affective Disorder (MDD) the Same Thing?

Autumn depression and seasonal affective disorder are different from each other.

Autumn depression has been accepted by the scientific world and included in the literature more recently (in the early 2000s) than seasonal affective disorder. On the other hand, autumn depression is completely integrated with autumn and is not used to describe any problems arising from different seasons.

When it comes to seasonal affective disorder, it is possible to talk about all other seasons besides autumn. We can also say that seasonal affective disorder is directly related to depression, unlike autumn depression.

3. Why Do We Tend to Be Depressed in the Fall?

Experts attribute the tendency to depression in autumn mainly to the increase in the melatonin hormone, the decrease in the serotonin hormone and vitamin D deficiency. As winter approaches, our exposure to the sun decreases. Less exposure to light negatively affects our serotonin level, restraining our positive emotions.

On the other hand, less exposure to the sun leaves people vulnerable to vitamin D deficiency and its various negative effects. Increased melatonin triggers fatigue and depression, causing people to lose energy and decrease their mood.

4. Can I Deal with Autumn Depression on My Own?

You can reduce the possibility of autumn depression by taking steps in your personal life. Making changes in your routine, especially getting away from all the negative emotions, thoughts and experiences you associate with autumn; They are effective solutions to combat the autumn depression.