As autumn arrives in the UK, with shorter days and cooler weather, many people start to feel a dip in their mood. The switch from summer’s brighter, longer days to these darker, gloomier ones can bring on seasonal stress that affects our mental health and wellbeing. If you’ve been hitting snooze more on those dark mornings or putting off going out in the rain, know that it’s common. In fact, seasonal affective disorder (SAD) affects around 2 million people in the UK during the darker autumn and winter months.
In this post, we’ll look at how the autumn weather impacts our moods, why stress often increases at this time, and practical steps to help you handle those darker days.
How Autumn Weather Affects Our Mental Health.
Autumn brings real changes to our daily lives: mornings and evening are darker reducing daylight hours by 35% . With less natural light, plus colder and wetter weather, it’s no surprise that our energy and mood can take a hit.
Less sunlight messes with our body’s internal clock, which controls sleep, energy, and how we feel. This can lower serotonin—a chemical that helps keep our mood stable—and make it tougher to feel motivated. The cold and rain can add physical discomfort, like tension or aches, that spills over into feeling down or anxious.
Things you might notice:
- Darker mornings and evenings: It can make getting up and starting the day feel exhausting, leaving you irritable or low.
- Colder, wetter weather: The chill and rain make it harder to move around, which can build up frustration.
- Less motivation to go out: You might find yourself staying in more, skipping plans or exercise because it just feels too much. This is a common SAD sign, linked to higher melatonin levels in low light, which makes you feel sleepy earlier.
These effects often start in autumn and build toward winter, but they’re tied to the real shift from summer routines.
Why We Feel More Stressed In Colder Months?
Autumn isn’t just about the weather—it’s a busy time with back-to-school, work pressures, and the end of summer holidays. That “post-holiday slump” is real, and combined with shorter days, it can ramp up stress.
Biologically, less light throws off the balance between serotonin and melatonin, which can lead to more anxiety or low moods. The UK’s unpredictable rain and wind keep us inside, cutting down on fresh air and movement, which doesn’t help.
Recent data shows 74% of UK adults felt overwhelmed by stress last year, with over half dealing with depression or anxiety as a result. For teens and young adults, it’s tougher—a 2023 study found higher rates of mental health issues in autumn, affecting 9% of 11–16-year-olds and 15% of 17–19-year-olds.
Other factors add up: new school terms, work deadlines, or money worries like higher heating bills. And when you start avoiding going out, it can create a cycle—isolation leads to overthinking, which makes you feel worse and more guilty about not doing things.
Simple Steps to Feel Better This Autumn
The upside is that small changes can make a big difference. These are based on what works for many people, with a focus on being kind to yourself.
1. Easy Morning Starts
Give yourself a gentler way to wake up and set a calmer tone for the day. Aim to get up with enough time to skip the usual rush—maybe set your alarm 10-15 minutes earlier. Before grabbing your phone, pause for a few deep breaths and just sit with the quiet for a moment; it helps ease your mind into the day without the instant overload. If you can, step outside briefly—even in the cool air—to breathe deeply and let that fresh oxygen hit your lungs. It’s a simple reset that can make the darker mornings feel less daunting.
2. Move a Bit, Even Indoors
Aim for 15 minutes of activity, like a short walk on a better day or yoga at home. Brits average just 86 minutes outside on workdays, but even small amounts release feel-good endorphins. If it’s too wet, put on music and dance it out.
3. Eat and Rest in Ways That Support Your Wellbeing
Carb cravings are normal with less light, but add in foods like oats, nuts, or salmon for omega-3s. Drink plenty of water and stick to 7-9 hours of sleep—try to keep a consistent bedtime and wake-up time, even on weekends, to steady your body’s clock amid the early evenings. Explore your bedtime routine in more detail with our mindful sleep guide.
4. Avoid Isolation
Don’t let yourself hibernate until spring. The changing weather doesn’t mean your plans have to stall—reach out to friends and family regularly, even if it’s just a quick text or call. Organize get-togethers, like a cosy coffee or walk, even months in advance to keep things on the calendar. Getting out for a few hours can give your mind a real boost and remind you you’re not in this alone.
5. Ask For Help
If your finding the colder months too overwhelming for your mental health seek extra support. Visit our Get Support Now page for help anytime or speak to your GP about what support is available.
It’s fine to take things slower—autumn doesn’t mean pushing through; it’s about finding what works for you right now.
Wrapping Up: Look After You
Colder months can bring a real heaviness, but recognising it is the first step. By paying attention to these changes and trying one or two tips, you can make the season feel more manageable. What’s something small you can try this week, like a morning walk or reaching out to someone?
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Posted by themindfulmend.com, 4th October 2025