Suffering from an autumn blues?

You wouldn’t think so, because the weather is not that bad at the beginning of autumn. Yet the falling leaves, and we simply cannot prevent that, can evoke a moderately depressed feeling in many men or women. As if it happens naturally and we often think that the lack of sufficient sunlight is the cause. In practice it is slightly more nuanced.

Body and soul

It starts with recognizing that it bothers you. That sounds quite simple, autumn is coming and you no longer feel comfortable, uncomfortable, have negative feelings, etc. But the process is a bit more nuanced and sometimes it creeps in before you notice it.

More and more people are also going back to basics and becoming more influenced by the environment. To some people that sounds very negative and yet this is not always the case. Going back to your basics, balancing body and mind and no longer just living in your head is important. This includes, for example, the fact that the lack of sunlight has or can have more influence on you than if, year after year, you leave the house for work in the dark during the winter months and return to your house in the dark. The conditioned person is then, as it were, less in touch with themselves, even if you do not notice it at the time. If you realize that you want to do things differently or your health forces you, then the autumn blues can happen to you. How do you recognize it and what can you best do?


If you have had little or no experience with it, it is important to know how to recognize it. Then you also have the opportunity to act faster.
It starts with the realization that you have been suffering from one or more of the issues described below for a long time, at least two weeks.

  • Clearly less or even no interest in things that you normally do during the day (and that you would otherwise enjoy).
  • If you feel sad/depressed for most of the day.
  • Strong appetite reduction, weight loss or increase.
  • Negative thoughts that can themselves lead to suicidal ideas.
  • Persistent restless or restless feeling in the body.
  • Difficulty falling asleep or wanting to sleep excessively.
  • A strongly suppressed sense of self-esteem, insecurity and/or feelings of guilt.
  • Strong concentration problems.


There is clearly a difference between being in a slump for one or a few days, for whatever reason, or experiencing some of the above feelings for a longer period of time. A few days of being in a slump because of bad news, a death in the area or just running ahead of yourself are things that you can trace back once you are in that slump.

When you are really in a slump, you usually have no apparent reason and that is what makes it so annoying and sometimes frustrating. It just seems to happen to you and affects 8% to 9% of the population and the percentage is steadily increasing. A negative development. Furthermore, women suffer from it twice as often as men. The non-scientifically proven explanation given for this mainly has to do with the hormonal differences and their more fine sensitivity.

To trade

A dip can be a harbinger of a real depression, but this is not always the case. While one person immediately seeks professional help (usually through their GP), the other person tries to find a solution themselves first.
If you seek professional help, there is a good chance that you will end up with medication in combination with talk therapy. Getting started yourself is mainly about encouraging yourself and being disciplined:

  • If you get started yourself, it is advisable to involve someone close to you and ask him or her to drag you along if necessary when you say you are going to do something. Meeting up is one thing, but if you don’t feel like it because of that gloomy feeling, there is a good chance that you will just stay inside without a stick behind the door.
  • Outside air / sunlight is important, make sure you are outside for at least 1 to 1.5 hours every day. If you have a dog, you are the one who takes the animal with you and that is how you force yourself. Simply taking a walk in nature can soothe. Nature can be ideally suited.
  • Plan something every day – whatever you are actually going to do – that you would otherwise leave out. This can be a hobby, but also a job in the household or shopping.
  • Get up at a normal time, staying in bed makes it increasingly difficult to get out of bed.
  • Take care of your nutrition. Carefully prepare a sandwich with tasty toppings, a fresh cup of tea. Take the time to make and eat it. Try to enjoy the flavors.
  • Meet up with a friend at least once a week to do something.
  • Enjoy little things. A late butterfly that passes by, the snail that doesn’t move forward, the drop that hangs on the tip of the leaf or the fire basket that warms the surroundings nicely in the garden.
  • Meditate for a moment a day, clear your head and try not to think about anything.
  • For some people, saying a mantra several times a day also helps. Determine your own text, but continuing to say something like “I feel good” can help.
  • In addition to walking, exercise is important, feeling your body is ideally done through exercise. Running, yoga, cycling or swimming… all good.
  • Talking about life with friends is fine. Don’t get caught up in how little energy you have, because that is a given, but think about what you are going to do when that dip is over (and it really will pass).


The above is just a selection of the possibilities, but what matters is that you do not give in to your dip. A moment of reflection is one thing, but spending the whole day with your head under the covers is the other extreme. Try to stay in your normal rhythm as much as possible, enjoy moments no matter how small because that autumn blues will really pass!