As late autumn transitions into early winter, temperatures drop significantly, sunlight fades, and the daylight becomes dull. This shift often leads many people to unexpectedly feel feelings of boredom and fear without understanding the cause.
Why Do We Feel Down During Late Autumn and Early Winter?
What Causes the “Bleakness” of the Soul in Late Autumn and Early Winter?
Many individuals experience fatigue, a lack of interest in everything, slow thought processes, reluctance to move, excessive sleeping, quick energy depletion, difficulty concentrating, and a lack of motivation to do anything when they wake up in the morning during this time of year.
According to Dr. Le Quan (from Tran Khat Chan Clinic in Hanoi), these symptoms reflect both mental and physical aspects of emotional disorders. They make individuals more susceptible to feelings of sadness and anxiety without clear reasons, and in some cases, the symptoms can be even more severe.
Seasonal Affective Disorder is a specific type of mental health condition.
In medical terms, this condition is referred to as Seasonal Affective Disorder (SAD) or seasonal mood disorder – a type of mood disorder that typically occurs during the transition from autumn to winter. The significant changes in the environment and the weak light during this period lead to a lack of vitamin D synthesis (which is absorbed through the skin) and a deficiency in Tryptophan (which produces Serotonin – the hormone that combats depression). Simultaneously, there is an increase in Melatonin production (which promotes sleep) – causing emotional disturbances that greatly impact mental health, such as memory decline and irritability.
Scientific research has proven that seasonal weather changes can lead to feelings of fatigue, listlessness, and a general disinterest in activities, especially during cold, dreary nights when one feels drowsy and huddled in the gloomy atmosphere.
This mental health condition is becoming increasingly common in modern society, and doctors refer to it as SAD – Seasonal Affective Disorder.
Psychological experts also consider these symptoms to be classic indicators of someone suffering from seasonal mood disorders, with at least 20% of the population experiencing seasonal emotional changes.
Don’t Take It Lightly
Dr. Le Quan points out that Seasonal Affective Disorder is primarily caused by changes in light levels between seasons, with individuals in northern regions being more affected during late autumn and early winter. Scientists have analyzed that sunlight enters the brain through the eyes, stimulating the production of Serotonin, which supports the functioning of nerve cells and mood regulation.
Therefore, Seasonal Affective Disorder during late autumn and early winter is considered a specific type of illness in the medical field, and individuals should not take it lightly as it can significantly affect learning, working, and even the dreary spring days that follow. In severe cases, it may lead individuals to despair or harbor negative thoughts detrimental to their well-being.
A picture of Hanoi in autumn.
Seasonal Affective Disorder keeps individuals emotionally stuck during late autumn and early winter, often leading to feelings of sadness and melancholy. It shares many similarities with depression, making it easy to confuse the two. However, the distinctive feature of this syndrome is its clear cyclical nature; once the gloomy cold season ends, individuals return to normal mental health.
Symptoms of Seasonal Affective Disorder include: irritability, anxiety, sadness, lethargy, sluggish movement, excessive sleep, increased appetite, and cravings for carbohydrate-rich foods like bread and buns, leading to weight gain. These symptoms only appear during the season and will naturally disappear as the season changes.
Who Is Most Likely to Be Affected?
While anyone can experience Seasonal Affective Disorder and feel emotionally stuck during late autumn and early winter in low light conditions, certain groups are at higher risk, including:
- Women are more likely to be affected than men.
- The age group most commonly affected is between 15-55, with older individuals having a lower risk.
- People living in northern regions during late autumn and early winter are more susceptible than those in the south (due to the significantly reduced sunlight and abrupt changes in light levels between seasons).
- Families with a history of this condition.
However, Seasonal Affective Disorder is not as frightening as many may believe; it typically resolves as spring arrives with more sunlight.
Individuals with Seasonal Affective Disorder will exhibit cyclical depression symptoms. (Photo: Shutterstock).
How to Alleviate Seasonal Affective Disorder
Get Outside Regularly
According to the scientific website Technogym, for some people, the reduction in daylight hours can lead to a gloomy mood and negatively impact their overall mood.
A lack of sunlight leads to a deficiency in the necessary UV rays for the body to produce vitamin D, which is crucial for bone health and serotonin production to help muscles relax and maintain a balanced circadian rhythm.
To counteract these potential negative effects, psychological experts recommend that individuals suffering from Seasonal Affective Disorder spend more time outdoors and expose themselves to natural daylight. This helps the body continue to produce melanin at night, which is key for quality sleep and hormonal balance.
Balance Body and Mind
Technogym reports that during autumn, many individuals fall into a state of sadness with symptoms like fatigue, difficulty concentrating, nausea, apathy, and irritability in response to seasonal changes.
Experts suggest that those experiencing these symptoms should try using sunlight-mimicking lamps in their indoor spaces.
Additionally, physical activity is highly effective for improving mood and increasing energy levels. Simple tasks like housework, gardening, or taking a leisurely walk can be beneficial.
Research shows that outdoor exercise, such as cycling or jogging, can be as effective as antidepressants in treating mild to moderate depression.
A combined approach to self-care, both mental and physical, is crucial during this time. By carefully monitoring their mood and emotions, those suffering from Seasonal Affective Disorder can ensure they remain optimistic and don’t let feelings of sadness overwhelm them.
Integrate Changes
To implement this self-care approach, individuals can choose to incorporate a new activity into their autumn routine. Let your mind suggest various ideas, such as attending autumn sports events, consuming seasonal healthy fruits and vegetables, trying new teas, enjoying the fall scenery, snuggling in a warm blanket, or simply breathing in the crisp autumn air.
