Understanding Why We Feel Nostalgic in Autumn and How to Overcome It.

As autumn approaches, temperatures drop and the air becomes cooler, leading to changes in our bodies and minds. Many people experience emotional instability or feelings of sadness during this time. This phenomenon is commonly referred to as "autumn blues," which goes beyond just a phrase; it represents a genuine emotional shift that many people experience.

 

If autumn anxiety intensifies or disrupts daily life, seeking professional help is vital.

 

Emotional Changes in Autumn and Their Causes

During autumn, the reduction in sunlight and noticeable changes in weather significantly affect our physical and mental states. Notably, the anxiety or depression experienced during this season often lacks clear external triggers, making it difficult to identify causes and cope effectively. The emotional changes that occur during this period cannot simply be dismissed as mood issues; they can recur annually and, if neglected, may severely impact one’s quality of life.

Major Symptoms of Autumn Anxiety

Individuals experiencing autumn anxiety may encounter the following symptoms.

• Depression: A sense of sadness and lethargy without any obvious reason.
• Excessive Worry: A tendency to overthink ordinary situations.
• Restlessness: A feeling of impatience or fidgetiness over minor issues.
• Apathy: A loss of interest or motivation for daily activities.
• Drowsiness: Persistent tiredness and sleepiness even after sufficient rest.
• Fatigue: Feeling drained from routine activities and easily exhausted.

These symptoms are closely related to the characteristic temperature changes and reduced sunlight of autumn. In particular, physiological changes in the body can act as major triggers for anxiety and depressive symptoms.

 

Physiological Causes of Autumn Anxiety

Reduced Sunlight and Serotonin Levels

With the arrival of autumn, the days become shorter, and exposure to sunlight diminishes. This leads to a decrease in serotonin levels in our bodies. Serotonin is a neurotransmitter that significantly influences mood, appetite, and sleep. Lower levels of serotonin can easily result in feelings of sadness and lethargy. Moreover, the decrease in serotonin also affects our emotional regulation, becoming one of the causes of increased anxiety.

Increased Melatonin

Conversely, as serotonin levels drop, the secretion of the hormone melatonin increases. Melatonin is responsible for inducing sleep, and its production rises with longer nights. However, excessive melatonin secretion can lead to fatigue, drowsiness, and feelings of sadness. These physiological changes can exacerbate feelings of anxiety and depression.

Vitamin D Deficiency

With reduced exposure to sunlight, the synthesis of vitamin D also decreases. Vitamin D plays various roles in the body, particularly concerning mental health. Research has shown a link between vitamin D deficiency and depression, indicating that autumn anxiety symptoms can worsen due to a lack of this vital nutrient.

 

Psychological Factors Triggering Autumn Anxiety

Autumn anxiety can also be triggered by various psychological factors in addition to physiological ones. Seasonal changes can alter our daily routines, leading to psychological distress.

Burden of Transitional Changes

The pressure of returning to daily life after summer vacations or the anxiety of preparing for the coming winter as the year draws to a close can contribute to psychological distress. Especially as the end of the year approaches, the pressure for social success or accomplishments may intensify, heightening feelings of anxiety.

Recalling Trauma Experiences

Autumn can evoke memories of past traumas or painful events. For example, memories of deaths, violence, or accidents experienced in certain seasons may resurface, leading to emotional turmoil. Sometimes, individuals may experience emotional distress without a clear understanding of its cause, potentially linked to unconscious memories of past experiences.

 

Ways to Overcome Autumn Anxiety

To alleviate autumn anxiety, incorporating a few changes into daily life can be beneficial. Maintaining physical and mental health, recognizing emotional changes, and responding appropriately is crucial.

Increase Sunlight Exposure

In autumn, intentionally increasing the time spent in sunlight is important. Waking up a little earlier to bask in sunlight can help boost serotonin levels and improve mood. Aim for at least 30 minutes of outdoor time daily.

Regular Exercise

Exercise greatly benefits both physical and mental health. Aerobic exercise, in particular, increases serotonin levels and effectively reduces stress. Engaging in regular exercise can elevate mood and reduce feelings of anxiety.

Consume Warm Foods

Eating warm foods during autumn helps maintain body warmth and promotes digestion. A warm body can enhance blood circulation, reducing feelings of fatigue and lethargy. Additionally, consuming warm meals can provide emotional comfort and alleviate feelings of sadness.

Start a New Hobby or Learning Experience

Autumn symbolizes new beginnings. Starting a new hobby, reading books, or engaging in self-improvement through learning can help alleviate emotional distress. Immersing oneself in new activities can shift focus away from anxiety and generate positive energy.

Change the Home Environment

Creating a warm and cozy atmosphere at home during autumn can aid emotional stability. Using warm-colored decor or preparing comfortable blankets and cushions can help create a relaxing space. Such small changes can provide significant emotional comfort.

 

When to Seek Professional Help

If autumn anxiety intensifies or disrupts daily life, seeking professional help is vital. Therapy or medication can help alleviate anxiety, and consulting with a psychologist or psychiatrist can lead to an appropriate treatment plan.

 

Autumn anxiety is an emotional change that everyone can experience, but neglecting it can lead to more significant issues. Therefore, closely monitoring one’s emotional state and finding suitable coping methods is essential.