{"id":17524,"date":"2024-10-14T11:47:26","date_gmt":"2024-10-14T09:47:26","guid":{"rendered":"https:\/\/najzdrowie.pl\/?p=17524"},"modified":"2026-03-20T21:33:42","modified_gmt":"2026-03-20T20:33:42","slug":"why-is-our-well-being-worse-in-autumn","status":"publish","type":"post","link":"https:\/\/najzdrowie.pl\/en\/why-is-our-well-being-worse-in-autumn\/","title":{"rendered":"Why Is Our Well-being Worse in Autumn?"},"content":{"rendered":"<p><em>Find out why our well-being tends to worsen in autumn. Discover the causes, symptoms, and the best ways to cope during this season.<\/em><\/p>\n<h4 class=\"wp-block-heading\">Table of Contents<\/h4>\n<ul class=\"wp-block-list\">\n<li><a href=\"#czym-jest-przesilenie-jesienne-i-kiedy-wystepuje\">What is autumnal equinox and when does it occur?<\/a><\/li>\n<li><a href=\"#najczestsze-objawy-przesilenia-jesiennego\">Most common symptoms of autumnal equinox<\/a><\/li>\n<li><a href=\"#glowne-przyczyny-jesiennego-spadku-nastroju\">Main causes of autumnal mood decline<\/a><\/li>\n<li><a href=\"#roznice-miedzy-jesienna-chandra-a-depresja-sezonowa\">Differences between autumn blues and seasonal depression<\/a><\/li>\n<li><a href=\"#naturalne-sposoby-radzenia-sobie-z-jesienna-chandra\">Natural ways to deal with autumn blues<\/a><\/li>\n<li><a href=\"#kiedy-zglosic-sie-po-pomoc--gdzie-znalezc-wsparcie\">When to seek help \u2013 where to find support?<\/a><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"czym-jest-przesilenie-jesienne-i-kiedy-wystepuje\">What is autumnal equinox and when does it occur?<\/h2>\n<p>The autumnal equinox is a phenomenon experienced by many people at the turn of summer and autumn. It\u2019s a period when our body needs to adapt to rapidly changing weather conditions, shorter days, diminished sunlight, and dropping temperatures. The term &#8220;autumnal equinox&#8221; is not a medical concept; rather, it\u2019s a popular name for a collection of physical and mental symptoms that arise as autumn approaches. Many people at this time notice a significant drop in energy, worse mood, concentration issues, drowsiness, or increased susceptibility to <a href=\"https:\/\/najzdrowie.pl\/en\/?p=17531\" target=\"_blank\" rel=\"noreferrer noopener\">infections<\/a>. The main cause is the environmental shift: shorter days mean less exposure to sunlight, resulting in lower <a href=\"https:\/\/najzdrowie.pl\/en\/vitamin-d-deficiency-symptoms-effects-how-to-prevent-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a> levels, and a disturbance of biological rhythms such as the sleep\u2013wake cycle. Reduced light also impacts the production of melatonin and serotonin\u2014hormones responsible for sleep quality and mental well-being. Our bodies also intensify adaptation processes to the cooler climate, using more energy to maintain proper body temperature, leading to fatigue and weakness.<\/p>\n<p>The autumnal equinox usually occurs in Central Europe from late September to November, though susceptibility to seasonal shifts means some people feel its effects from mid-August or even as late as October. The most critical moment is the astronomical start of autumn, around September 22\u201323. Days shorten abruptly, and nights become longer and colder. Sunlight exposure falls to a minimum, strongly affecting serotonin production, which is crucial for feelings of happiness and satisfaction. Additionally, worsening weather and frequent rainfall often lead to less physical activity and more time spent indoors, sometimes in poorly ventilated rooms, which can further lower mood or exacerbate chronic conditions such as <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16507\" target=\"_blank\" rel=\"noreferrer noopener\">asthma<\/a> or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16521\" target=\"_blank\" rel=\"noreferrer noopener\">allergies<\/a>. Autumn is also a time of increased responsibilities after summer\u2019s downtime: preschools and schools resume, and at work there\u2019s pressure to catch up on overdue tasks. As a result, not just adults, but also <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16544\" target=\"_blank\" rel=\"noreferrer noopener\">children<\/a> and the elderly are affected by the autumnal equinox, developing a broad spectrum of psychosomatic symptoms. It\u2019s important to recognize the first signs already at this time of year and take appropriate actions to ease this demanding period and minimize the negative impact of seasonality on mental and physical health.<\/p>\n<h2 class=\"wp-block-heading\" id=\"najczestsze-objawy-przesilenia-jesiennego\">Most common symptoms of autumnal equinox<\/h2>\n<p>The autumnal equinox manifests in many ways, affecting both the mind and the entire body. Most people first notice persistent fatigue and a marked drop in energy levels, even with regular rest or sufficient sleep. This state is often accompanied by sleepiness, difficulty waking up in the morning, and feeling tired as early as the afternoon. One of the most bothersome symptoms is a noticeable low mood, apathy, and irritability, often resembling mild symptoms of <a href=\"https:\/\/najzdrowie.pl\/en\/masked-depression-symptoms-causes-treatment\/\" target=\"_blank\" rel=\"noreferrer noopener\">seasonal depression<\/a> (SAD \u2013 Seasonal Affective Disorder). Shorter days and limited access to daylight undermine the production of serotonin and dopamine, which leads to lowered motivation and joy. Consequently, people experience heightened anxiety, concentration problems, and loss of interest in daily activities. Those especially sensitive may suffer from increased emotional tension and mood swings, making it harder to cope with everyday duties.<\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/najzdrowie.pl\/en\/in-a-healthy-body\/\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3.jpg\" alt=\"Autumnal equinox symptoms and effective ways to improve well-being\" class=\"wp-image-14510\" srcset=\"https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3.jpg 1200w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-300x200.jpg 300w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-1024x683.jpg 1024w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-768x512.jpg 768w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-1170x780.jpg 1170w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-585x390.jpg 585w, https:\/\/najzdrowie.pl\/wp-content\/uploads\/Przesilenie_jesienne___objawy__przyczyny_i_skuteczne_sposoby_na_popraw__samopoczucia-3-263x175.jpg 263w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n<p>Aside from mental symptoms, autumnal equinox also causes physical effects. The most often reported are headaches, a feeling of heaviness in limbs, and worse sleep quality\u2014trouble falling asleep, frequent waking, or shallow sleep, all of which prevent full recovery. Changes in temperature and humidity may cause joint pain, exacerbation of chronic conditions, and migraines or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16448\" target=\"_blank\" rel=\"noreferrer noopener\">migraine headaches<\/a>. There\u2019s also increased vulnerability to infections, colds, or flu due to a naturally weakened immune system. This period may also lead to loss of appetite or, conversely, increased cravings\u2014especially for carbohydrates and sweets\u2014as the body seeks a quick energy boost to compensate for worse mood. Worsening skin, hair, and nail condition, as well as dry skin from cold air and indoor heating, are also common. The autumnal slowdown affects metabolism and reduces physical activity, which intensifies fatigue and sluggishness. It\u2019s important to note that symptoms can differ in intensity and character, depending on one\u2019s predisposition, age, health status, and lifestyle, so not everyone experiences them equally. The common denominator for most people, however, is a decrease in physical and mental energy in response to environmental changes.<\/p>\n<h2 class=\"wp-block-heading\" id=\"glowne-przyczyny-jesiennego-spadku-nastroju\">Main causes of autumnal mood decline<\/h2>\n<p>The drop in mood associated with the autumnal equinox is a complex phenomenon linked to biological, physiological, and environmental factors. One of the key reasons for reduced well-being in this period is the gradual lack of sunlight, which negatively affects the production of neurotransmitters\u2014serotonin and dopamine\u2014that are responsible for happiness, motivation, and energy. Shorter days and lower sunlight intensity disrupt our natural circadian rhythms, especially the <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16490\" target=\"_blank\" rel=\"noreferrer noopener\">sleep\u2013wake<\/a> cycle. Limited exposure to UV rays also means less vitamin D synthesis, essential for the nervous and immune systems. Low vitamin D levels are scientifically linked to depressive states, apathy, and concentration problems. It\u2019s also worth noting that natural light is key to melatonin production\u2014excess melatonin during autumn can cause drowsiness and, in severe cases, seasonal affective disorders (SAD).<\/p>\n<p>On top of sunlight-related factors, other environmental and psychosocial factors play a significant role in autumnal mood drop. Sudden temperature drops, humidity, and frequent rainfall worsen daily comfort, limit time outdoors, and lower physical and social activity. The sedentary lifestyle caused by weather, together with less movement, leads to slower metabolism, weaker vitality, and lower mental well-being. Poor weather and dimmer light increase the desire for heavier, more calorie-rich meals, which often further sap energy and worsen mood. Autumn also brings significant changes to the social environment\u2014the end of holidays and resort periods, more professional and academic demands, and increased psychological pressure. This can breed stress and a sense of isolation, which together amplify negative feelings. Many people experience melancholy due to the passing of summer and transformation of nature, subconsciously reminding us of the passage of time. Hormonal fluctuations, changes in atmospheric pressure, and electrolyte imbalance\u2014caused by eating fewer fresh fruits and veggies\u2014can also harm mental and physical health. Also important are genetic predispositions, chronic <a href=\"https:\/\/najzdrowie.pl\/jak-obnizyc-kortyzol-i-pokonac-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\">stress<\/a>, and difficulties coping with change, all of which make some people more vulnerable to autumnal equinox. All of these often work at the same time, piling up and clearly diminishing quality of life for many during the autumn months.<\/p>\n<h2 class=\"wp-block-heading\" id=\"roznice-miedzy-jesienna-chandra-a-depresja-sezonowa\">Differences between autumn blues and seasonal depression<\/h2>\n<p>Autumn blues and seasonal depression often appear during the same time of the year. Although they share some features, they differ significantly in intensity, duration, and impact on daily functioning. Autumn blues can be described as temporary mood lowering, usually a reaction to changes in weather, less daylight, and having to adapt to shorter days. Typical signs include mild sadness, discouragement, occasional apathy, reduced motivation, and minor sleep or concentration problems. With the blues, serious functional disorders rarely arise\u2014most people manage daily tasks and social life, and bad mood lasts only a few days or weeks. This phenomenon is natural and usually doesn\u2019t require medications\u2014just ensuring enough sleep, outdoor activity, or time with loved ones typically suffices to lift spirits. However, it\u2019s crucial to distinguish temporary autumn blues from more serious mood disorders, as benign symptoms can sometimes develop into more severe emotional problems.<\/p>\n<p>Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a clinical condition that requires diagnosis and often specialized treatment. Unlike the blues, seasonal depression features recurring episodes of intense depressive symptoms specifically tied to a particular season\u2014usually autumn and winter, less often spring. The main symptoms are: persistently low mood, loss of interest in previously enjoyable activities, significant difficulties with concentration, constant fatigue, excessive sleepiness or\u2014rarely\u2014insomnia, increased cravings (especially for carbohydrates), lack of energy, and hopelessness. Many also report somatic complaints like headaches, skin problems, or chronic heaviness of limbs. Crucially, seasonal depression profoundly affects daily life\u2014the affected person often withdraws socially, has serious problems at home or work, can\u2019t take on new challenges, and their motivation and self-worth drop drastically. In severe cases, suicidal thoughts may appear\u2014an absolute alarm sign requiring immediate medical help. Diagnosis is made according to ICD-10 or DSM-5, and treatment typically combines psychotherapy, phototherapy (always under specialist care!), and, when necessary, medication. Unlike autumn blues, seasonal depression symptoms last at least two weeks, and left untreated, may persist all autumn and winter. Importantly, SAD often returns cyclically each year and is sometimes dismissed as &#8220;just the autumn blues,&#8221; which delays effective therapy and exposes the person to serious health consequences. Knowing the difference between a temporary low and seasonal depression is crucial both for prevention and to provide suitable support\u2014either for oneself or for a loved one experiencing deepening emotional troubles in autumn.<\/p>\n<h2 class=\"wp-block-heading\" id=\"naturalne-sposoby-radzenia-sobie-z-jesienna-chandra\">Natural ways to deal with autumn blues<\/h2>\n<p>Autumn blues can effectively rob everyday joy, yet implementing simple, natural strategies can significantly improve well-being and help reduce common equinox symptoms. One vital factor in supporting mental balance is maximizing daylight exposure. Even short walks outside, preferably during peak sunlight hours, can boost serotonin and vitamin D, contributing to mood stabilization. Regular outdoor activities\u2014contact with nature and changing autumn colors\u2014provide relaxation, and observing nature soothes the nervous system. Another key element is physical activity: brisk walking, jogging, cycling, or home workouts, even for short periods, trigger endorphins and reduce tension. Regular exercise improves metabolism, strengthen immunity, and ensures better sleep, which directly benefits mental health. Those prone to autumn blues should also add relaxation techniques to their daily routine, such as deep breathing, meditation, or <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16529\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness<\/a> exercises, all of which foster awareness and ease stress. Good practices include listening to relaxing music, reading, developing hobbies, or preparing homemade herbal infusions\u2014especially with lemon balm, chamomile, or lavender, for their calming effect. Maintaining a regular sleep schedule\u2014going to bed and waking up at the same time\u2014also keeps biological rhythms in check and prevents morning exhaustion.<\/p>\n<p>Supporting the body with proper nutrition is also crucial during the autumnal equinox. Autumn diets become more calorie-dense due to lower temperatures and the tendency to reach for comfort food\u2014warm, filling meals. Still, focus on foods rich in vitamins and minerals, especially vitamin D, omega-3 fatty acids, magnesium, and zinc, since deficiencies of these intensify feelings of sadness and fatigue. Fresh root veggies, pumpkin, legumes, nuts, seeds, and whole grains help create meals that support the nervous and immune systems. Adding small amounts of high-quality fats and natural <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16523\" target=\"_blank\" rel=\"noreferrer noopener\">prebiotics<\/a> strengthens gut flora, which benefits neurotransmitter production linked to mood. Fermented foods\u2014pickles, kefir\u2014should not be missing, as they further boost immunity and digestion. The body is also more prone to dehydration, so regular water, herbal tea, or warming teas with lemon, ginger, and honey are important. Besides caring for the body, nurture social connections, too\u2014spending time with loved ones, cooking together, or going for a walk not only fights off loneliness but also brings positive emotions and a sense of support. Keeping in touch, talking, and sharing your experiences act like a natural &#8220;antidepressant&#8221;, helping to beat the autumn gloom. Implementing evening routines, such as lighting candles, taking a relaxing bath, aromatherapy, or simply relaxing under a warm blanket is also helpful\u2014small things that help you unwind after a busy day and prepare for sleep. Remember that the most important aspect of self-care is attentiveness to your own needs and consistency in daily nurturing of body and soul\u2014then autumn blues become much easier to manage and may even inspire personal development or the discovery of new passions and relaxation methods.<\/p>\n<h2 class=\"wp-block-heading\" id=\"kiedy-zglosic-sie-po-pomoc--gdzie-znalezc-wsparcie\">When to seek help \u2013 where to find support?<\/h2>\n<p>Although the autumnal equinox usually passes gently and presents as a temporary slump in mood, there are situations in which it is worth considering professional support. A key warning sign is when symptoms persist for a longer time\u2014if low mood, fatigue, apathy or sleep problems last more than two weeks and are intensifying, it\u2019s time to speak to a specialist. Pay special attention to typical signs of seasonal depression: chronic lack of energy, loss of interest and motivation, difficulty fulfilling duties, social withdrawal, or a sense of helplessness. Alarming indicators include suicidal thoughts, feelings of hopelessness, or a total loss of will to live\u2014in such cases, immediate intervention from a <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16522\" target=\"_blank\" rel=\"noreferrer noopener\">psychiatrist<\/a> or suicideline is imperative. Psychologist support may also be crucial when autumnal equinox symptoms seriously disrupt work, studies, or family life, and self-help efforts don\u2019t work. Remember: emotional difficulties aren&#8217;t shameful, and professional help is available and increasingly accessible both publicly and privately. If troubling equinox symptoms have occurred in the past and return stronger, or if you&#8217;ve previously struggled with depression or mood disorders, remain vigilant and don\u2019t delay in seeking help.<\/p>\n<p>Support options are plentiful and depend on symptom severity, personal needs, and service availability. For milder psychological issues, start with a psychologist or psychotherapist who can provide a broader perspective, effective coping strategies for <a href=\"https:\/\/najzdrowie.pl\/en\/how-to-lower-cortisol-and-beat-stress-proven-natural-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\">stress<\/a> and mood changes, and refer to a specialist if needed. For moderate or serious difficulties that disrupt daily life, see a psychiatrist who may recommend suitable therapies, including medications. In Poland, there is a broad network of mental health centers, psychological and therapeutic clinics, both public and private\u2014their locations can be found online, on the official NFZ sites, or via helplines. In emergencies, such as suicidal thoughts, seek immediate help at the nearest psychiatric hospital, emergency room, or call a crisis helpline (e.g. 116 123 \u2013 Crisis Support Line, 800 70 2222 \u2013 Mental Health Support Center). You can also find support in self-help groups, mental health foundations, or even your family doctor, who can assess your situation and refer you to a specialist. Conversations with close friends and using online psychological consultation platforms are also a valuable source of help\u2014especially for those with limited mobility or living in smaller communities. Observing your emotions, talking about difficulties, and reaching out for help at the right time not only makes it easier to get through autumn, but is a vital step in taking lasting care of your <a href=\"https:\/\/najzdrowie.pl\/en\/?p=16498\" target=\"_blank\" rel=\"noreferrer noopener\">mental health<\/a>.<\/p>\n<h2 class=\"wp-block-heading\">Summary<\/h2>\n<p>The autumnal equinox affects many people, manifesting as decreased energy, bad mood, and apathy. It is crucial to recognize the symptoms and distinguish them from seasonal depression. By focusing on physical activity, a proper diet, and regular sleep, you can significantly improve your well-being. Natural methods for coping with autumn blues are worth trying, and in case of worsening condition, seek support from specialists. Through conscious self-care, you can get through autumn in a better mood and take care of your mental health.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Autumn, although beautiful in its colors, often brings a decline in mood and well-being. Why does this happen? Discover the causes of worse well-being in autumn and the best ways to improve it.<\/p>\n","protected":false},"author":6,"featured_media":4092,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","rank_math_title":"Why Is Our Well-being Worse in Autumn?","rank_math_description":"Autumn, although beautiful in its colors, often brings a decline in mood and well-being. Why does this happen?","rank_math_focus_keyword":"Well-being Worse in Autumn","rank_math_canonical_url":"https:\/\/najzdrowie.pl\/en\/why-is-our-well-being-worse-in-autumn\/","rank_math_robots":"index, follow","rank_math_schema":"","rank_math_primary_category":null,"footnotes":""},"categories":[790],"tags":[933,9228,771,1500,1501,1499,816,6374],"class_list":["post-17524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-in-a-healthy-body","tag-autumn","tag-blues","tag-diet","tag-hormones","tag-light","tag-physical-activity","tag-stress","tag-well-being"],"_links":{"self":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/17524","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/comments?post=17524"}],"version-history":[{"count":0,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/posts\/17524\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media\/4092"}],"wp:attachment":[{"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/media?parent=17524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/categories?post=17524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/najzdrowie.pl\/en\/wp-json\/wp\/v2\/tags?post=17524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}