克服秋季憂鬱：溫暖小妙招和陽光助你煥發活力

As autumn arrives, many people notice a change in their mood. The days become shorter and colder, and it can be tough to stay positive. Lotts Dlandu, a 28-year-old employment specialist from London, used to struggle with feeling down every autumn and winter. For ten years, she felt tired, isolated, and moody. She would avoid seeing friends, stay indoors, and spend time in the dark, feeling pessimistic.

Eventually, Lotts realized her feelings were connected to the changing seasons. She decided to make big changes to her routine. Instead of staying home as the days got darker, she started planning her social calendar weeks ahead. She tries not to work from home, choosing instead to go to cafes or co-working spaces to interact with others. When she does work remotely, she sits by her window and keeps it open for fresh air, even if it’s cold. Her room is always bright, and she tries to spend as little time at home as possible.

Counsellors say it’s common for people to feel different as the seasons change. Georgia Alker, a counsellor at Treehouse Wellbeing and Counselling, explains that less sunlight means our bodies produce less serotonin, which helps us feel happy, and more melatonin, which makes us sleepy. This can leave people feeling tired and alone. Alker recommends eating a balanced diet, exercising, and spending time outside, even when you’d rather stay under a blanket. Eden Oz, a therapeutic counsellor, suggests starting the day by sitting outside with a cup of coffee for a burst of fresh air.

Light therapy, which involves sitting in front of a box that mimics natural sunlight, can also help. It reduces melatonin and boosts serotonin, improving mood, energy, and sleep. Keeping a regular sleep schedule is important, and sunrise alarm clocks can help by gradually getting brighter before they ring. Zoe Smith, 25, from East Sussex, says her sunrise alarm clock has made mornings much easier and has increased her motivation and energy.

For some, the change in mood during autumn and winter is more serious. If you experience a big drop in mood, irritability, and tiredness, it could be seasonal affective disorder (SAD), a type of depression. The NHS recommends seeing a doctor if you think you might have SAD.

Not everyone deals with autumn blues by staying active. Some people prefer to embrace the season by getting cosy. Eden Oz suggests romanticising autumn and winter by lighting candles, taking hot baths, and snuggling under blankets. On TikTok, people share videos of autumn leaves, candles, and hot drinks, finding joy in everyday things. Ellie Richardson, 24, from Lincoln, enjoys wearing fluffy pajamas, drinking pumpkin spice lattes, and smelling cinnamon.

Hannah Matthews, a gardener from South Wales, decorates her home with pumpkins and autumn flowers. She enjoys baking with seasonal produce like apples and pears. Having a comfortable and cosy home is important when you spend more time indoors. Jodie Rogers, 30, says she has learned to appreciate autumn and winter, even though she misses summer. Sometimes, staying inside and being cosy is just what you need to feel better.