Let the Light In: Beating the Autumn Blues

As autumn moves towards winter, the days get shorter and darker. In the north, the sun rises late and sets early. Grey skies can last for days.

Many people notice their energy and mood dip at this time of year. You might feel more tired, less motivated or a little flat. These "autumn blues" are common, and there are gentle ways to ease them.

Get daylight every day

Light is one of the most helpful things during darker months:

• Go outside in the morning. Even on cloudy days, outdoor light is much brighter than indoor light.
• Take a lunchtime walk while it's light.
• Sit near a window when you work or read.
• Open curtains wide as soon as you get up.

Move your body

Gentle movement can lift energy and mood. A brisk walk, a bike ride, dancing in the kitchen, yoga or stretching. Whatever you enjoy.

Keep a steady rhythm

Try to get up and go to bed at roughly the same times each day, even at weekends. A regular rhythm helps your body clock during the darker months.

Stay connected

When it's dark and cold, it's tempting to stay in and hide away. But connection with others is important for wellbeing. Make plans with friends, call family, join a class or group.

Bring light into your home

Warm lamps, candles and fairy lights can make evenings feel cosier and brighter. Some people also use a special light therapy lamp in the mornings. If you're considering one, it's a good idea to ask your doctor first.

Plan things to look forward to

Small treats and plans can brighten darker weeks: a film night, a new book, a weekend walk, a meal with friends.

Be gentle with yourself

It's natural to feel a little slower in autumn and winter. You don't have to keep summer's pace. Allow more rest, and don't judge yourself for having less energy.

When to seek help

If low mood lasts for weeks, feels heavy or affects your daily life, please speak to a doctor. Some people experience Seasonal Affective Disorder (SAD), and there are effective treatments available.

Golden light for dark days

Our new two-hour video Let the Light In shows a cactus glowing in a golden desert sunset, with warm, hopeful music for calm and healing:

▶ Watch Let the Light In on YouTube

In closing

Get daylight every day, move your body, keep a steady rhythm, stay connected and bring warm light into your home. There is light in you, even on dark days.

For a cosy approach to the season, read Cosy Season: Making Your Home a Calm Place.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.