Autumn Wellness Guide: Preparing Your Mind and Body for the Colder Months
As the days get shorter and the chill sets in, many of us start to feel that familiar dip in mood and energy during the autumn months. You’re not alone; the NHS estimates that around 2 million people in the UK experience Seasonal Affective Disorder (SAD) every year.
But autumn doesn’t have to mean slowing down. It’s the perfect time to refresh your routines, boost your health, and embrace a more balanced mindset. Here are simple tips to help your mind and body thrive this season.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often called SAD, is a type of depression that follows a seasonal pattern. It usually appears during autumn and winter when daylight hours are shorter and natural sunlight is limited.
Common symptoms can include:
SAD is thought to be linked to changes in light exposure, which can affect your body’s internal clock and serotonin levels. While some people experience mild “winter blues,” others may find their symptoms more disruptive and long-lasting.
If you notice your mood dipping every year, it may be worth speaking to your GP or a mental health professional. Treatments such as cognitive therapy, counselling, lifestyle adjustments, and light therapy can make a big difference.
How can I boost my mood during Autumn?
As the weather changes, it’s completely normal to feel a little more sluggish or unmotivated. The good news is there are plenty of simple ways to lift your mood and feel more energised through the colder months. Here are some easy things you can do:
Boost your immune system
As the colder months set in, supporting your immune system is key to avoiding seasonal bugs. Eating vitamin-rich foods like leafy greens, root vegetables, and citrus fruits high in Vitamin C helps your body fight infection. Staying hydrated, keeping a steady sleep routine, and spending time outdoors in natural daylight all strengthen your defences.
Regular movement keeps your body resilient, and preventative care such as flu jabs or routine health checks can offer extra peace of mind throughout the season.
Stay active, even in shorter days
As autumn brings shorter, darker days, it’s easy to feel less motivated to exercise. But keeping active is one of the best things you can do for your physical and mental health. Regular exercise helps maintain energy levels, improves sleep, and lifts your mood, all essential for getting through the colder months feeling your best.
The NHS highlights that staying physically active can reduce the risk of major illnesses such as heart disease, type 2 diabetes, and stroke, while also improving mental wellbeing. Public Health England recommends that adults aim for at least 150 minutes of moderate activity each week to stay healthy and balanced.
You don’t need to run marathons or hit the gym daily. Small, consistent changes make a big difference. Try a brisk walk during your lunch break, follow a home workout video, or explore indoor fitness classes when the weather turns cold. Regular movement keeps your body strong, your mind clear, and your energy levels steady all season long.
Looking after your mental health
The darker, colder months can have a real impact on how we feel, with some people experiencing Seasonal Affective Disorder (SAD) or a general drop in energy and motivation. Simple steps like getting outside during daylight hours, maintaining a consistent sleep routine, and staying active can all help boost mental wellbeing. Mind UK recommends self-care strategies such as limiting screen time, practising relaxation techniques, and connecting with others for support. Prioritising mental health in autumn isn’t about big changes, but about small, steady habits that help lift your mood and support overall wellbeing as the season changes.
Everyday tips for boosting your mood
Prioritising your mental health during the colder months is key to maintaining balance as the seasons change.
Simple lifestyle habits can make a big difference. Try to get outside during daylight hours, even for a short walk, to boost your Vitamin D (the sunshine vitamin) and serotonin levels.
Mind UK recommends practical self-care strategies such as:
Looking after your mental wellbeing in autumn isn’t about making drastic changes; it’s about small, consistent habits that help you feel grounded, positive, and prepared for the months ahead.
Eat seasonally for better wellbeing
Eating a balanced diet becomes even more important as temperatures drop and routines change. Autumn offers plenty of nutritious, comforting foods that can help support your energy and mood. Focus on seasonal produce such as squash, sweet potatoes, apples, and root vegetables, which are rich in vitamins and antioxidants that help strengthen your immune system.
Including omega-3 fats from oily fish, walnuts, and flaxseeds can help support brain function and mood regulation, while whole grains and pulses keep you feeling fuller for longer and help balance blood sugar levels. Preparing warming soups or hearty one-pot meals can be an easy and satisfying way to nourish your body through the colder months.
Embrace Autumn with a Focus on Health and Wellbeing
Autumn is a season of change, and it can also be a chance to reset, recharge, and take better care of yourself. Whether it’s moving more, eating well, improving your sleep routine, or making time for self-care, small, consistent habits can have a lasting impact on your health and wellbeing. By taking simple steps to protect both your body and mind, you can embrace the season feeling energised, balanced, and ready for whatever winter brings.
If you ever find that your mood becomes overwhelming or hard to manage, remember that there is always help available. Reaching out for support is a positive step, and there are trusted mental health organisations and helplines ready to listen whenever you need them.
By taking simple steps to protect both your body and mind, you can embrace the season feeling energised, balanced, and ready for whatever the colder months bring.