“September Reset” – What Autumn Does to Our Psyche

Autumn arrival: The melancholic feeling that settles in now may not be to everyone’s liking. What can help us get through the dark season well is a conscious inward reflection. This is what it is about and why people refer to it as the “September Reset.” If you want to escape the cold, try out the new online betting Zambia.

Some happily pull out candles and cook pumpkin soup at the end of September. Others try to cling a little to summer – sitting outside one last time in the evening, enjoying ice cream one last time.

With autumn comes a very special feeling. Often a mix of contemplation and a vague sadness. “In fact, autumn is the melancholic season,” says psychotherapist Wolfgang Krüger. “It gets dark faster. And it becomes colder; we can no longer easily meet outside; life shifts into interior spaces.”

Seasons Influence Our Psyche

But where does this melancholy come from? According to a review article in the psychological journal “Perspectives on Psychological Science,” seasons have a proven impact on the human psyche.

One example: Depending on how much natural sunlight we receive, our bodies can produce, bind, and utilize more or less serotonin. As daylight hours decrease in autumn, this lowers serotonin levels, which in turn affects our baseline mood.

Some can find something to appreciate in this bittersweet melancholy, while for others, it can significantly affect their spirits. However, it is often manageable. According to psychotherapist Krüger, we can navigate autumn well “if we learn to take stock, reflect on our lives, and plan for the future.” Because: “Autumn is the season of reflection.”

Part of the Plan: Preventing Autumn and Winter Blues

With such an assessment and planning for the weeks and months ahead, we can even consciously prepare for winter and try to prevent the winter blues – negative moods during the darker months.

Mental health experts recommend on the portal “Verywell Mind” to set new goals for the coming months in autumn. What motivates me? What do I want to focus on? Why is this important to me, and what specific steps will help achieve this goal? These are questions to consider during this process.

We can also nurture our interests, such as reading or writing books, crocheting, or knitting, which are particularly suitable for the darker seasons, as Wolfgang Krüger suggests. However, amidst all the coziness and introspection, we should be careful not to withdraw too much, the psychotherapist advises, but to “take care of friendships and also of love.”

Avoiding Autumn Depression: How to Battle the Autumn Blues

1. Fill Up Vitamin D Stores with Autumn Blues

Vitamin D is also known as the “sunshine vitamin.” From about November to February, sunlight is no longer sufficient to support the body in producing enough vitamin D. Therefore, it is advisable to fill up the stores beforehand to prevent autumn depression: 

   – Spend about 10 to 25 minutes outside daily. 

   – It doesn’t matter if the sky is cloudy or it’s raining – the important UV rays find their way through the cloud cover. 

   – Go for a walk every day, even if the weather doesn’t seem inviting at first. 

   – In addition, you should provide yourself with enough vitamin D through your diet: 

     – Animal products like eggs or salmon are rich in vitamin D. 

     – There are also plant-based sources of vitamin D, such as chanterelles and mushrooms. More on that: Vitamin D: These vegan and vegetarian foods contain it. 

   – Incorporate these foods into your diet more often, preferably of organic quality to avoid chemical-synthetic pesticides. If you spend at least half an hour outside daily and eat more consciously, you can prepare your body against autumn blues.

2. Don’t Neglect Social Contacts Due to Autumn Depression

Spending time with friends is good for the spirit and against autumn depression. 

When it’s warm and sunny in spring and summer, we are also more motivated to go out. We meet for barbecues or a drink after work. When autumn arrives, we tend to hibernate at home, which also means meeting fewer other people. Stay in regular contact with your friends. A shared meal or a cozy game or a movie night can create the positive moments we urgently need against autumn depression.

3. Recognizing the Beautiful Moments of Autumn 

The ability to appreciate the beautiful moments drives away the autumn blues. Autumn colors the leaves vibrantly and makes them shine in the sun. Try to open your eyes to the beautiful moments that autumn has in store for you. Be grateful for what it offers us – the more positive feelings you cultivate, the less chance you have of experiencing autumn depression. Don’t underestimate the power of thoughts. 

4. Colorful Everyday Life Against Autumn Blues 

Even though the trees appear increasingly colorful, the days still become darker and gloomier – this can foster autumn depression. Therefore, it is even more important that you feel comfortable at home.