Autumn Shadows: Mental Health and the Changing Season
- Encompass
- 5 minutes ago
- 2 min read
As the vibrant colors of fall begin to fade and the days grow shorter, many people experience a noticeable shift in mood and energy. While autumn is often romanticized for its cozy sweaters and pumpkin spice everything, it also marks a time of increased vulnerability for mental health—especially in October.
October: A Critical Month for Suicide Awareness
Historically, October has been identified as a month with elevated suicide rates. According to the American Association of Suicidology and the CDC, suicide rates tend to rise in the fall, with October often showing higher-than-average numbers. While the reasons are multifaceted, seasonal changes play a significant role. [suicidology.org]. As the seasons change, mental health struggles tend to increase.
The Role of Light and Seasonal Affective Disorder (SAD)
One of the most significant contributors to autumn-related mental health challenges is the decrease in daylight. As the sun sets earlier and mornings grow darker, our exposure to natural light diminishes—disrupting our circadian rhythms and affecting the production of serotonin and melatonin, two key chemicals that regulate mood and sleep.
This shift can trigger Seasonal Affective Disorder (SAD), a type of depression that occurs at a specific time of year, most commonly in the fall and winter. SAD affects an estimated 10 million Americans annually, with an additional 10–20% experiencing milder symptoms.
Common Symptoms of SAD Include:
Persistent low mood
Loss of interest in activities
Fatigue and low energy
Sleep disturbances
Changes in appetite or weight
Difficulty concentrating
Social withdrawal
Tips for Managing SAD Symptoms
If you or someone you know is struggling with SAD, here are some strategies that can help:
1. Light Therapy
Use a light therapy box that mimics natural sunlight. This can help regulate your body’s internal clock and improve mood.
2. Get Outside
Even on cloudy days, natural light can be beneficial. Aim for at least 30 minutes of outdoor exposure daily.
3. Stay Active
Exercise boosts serotonin levels and helps combat fatigue. Try walking, yoga, or any activity you enjoy.
4. Maintain a Routine
Regular sleep and meal schedules can stabilize your internal rhythms and reduce symptoms.
5. Eat a Balanced Diet
Foods rich in omega-3 fatty acids, vitamin D, and complex carbohydrates can support brain health and mood.
6. Stay Connected
Social interaction is vital. Reach out to friends, join a group, or talk to someone you trust.
7. Seek Professional Help
Therapy, especially cognitive behavioral therapy (CBT), has proven effective for SAD. Medication may also be an option for some individuals.
Options for Getting Help
If you're experiencing suicidal thoughts or serious emotional distress, help is available:
Call or Text 988: The 988 Suicide & Crisis Lifeline offers free, confidential support 24/7.
About the Author
Lisa Haberbusch, LISW-S
Encompass Regional Director
Lisa is the Regional Director for the Wooster, Ashland and Mansfield Encompass locations. Lisa received a Bachelor of Arts degree in Human Services from The George Washington University. She then obtained a Master of Social Work degree from The University of Michigan. Lisa has over 20 years of experience working in the field of Mental Health.