This is not a fantasy or a whim – but a reaction of the body and psyche to objective changes in the environment.
In autumn, most people experience a decline in strength and mood. Daylight hours become shorter, serotonin levels decrease, melatonin production increases — the body literally switches to economy mode. We start sleeping longer, moving less, and losing our usual vigor.
Added to this is the psychological factor: after the summer relaxation, deadlines, routine, and workload return. Autumn becomes a time of reality clashing with depleted resources. Therefore, fatigue, irritability increase, and with them, conflicts and a sense of burnout.
This is not weakness or laziness. It is a natural reaction of the body and psyche to the change of season. Below is about why this happens and how to regain your resilience without violence against yourself.
Biological rhythm and light
The reduction in daylight hours directly affects the hypothalamus, the part of the brain that regulates sleep cycles, appetite, and body temperature. When there is less sunlight, serotonin levels, a neurotransmitter responsible for feeling cheerful and happy, drop. Instead, melatonin production, which regulates sleep, increases. The body receives a double signal: “sleep longer, move less.”
Added to this is a deficiency of vitamin D – its synthesis depends on solar ultraviolet. The lack of this vitamin is associated not only with fatigue, but also with a higher risk of seasonal depression. According to the US National Institute of Mental Health, about 5% of the population suffers from seasonal affective disorder, and another 15-20% have mild forms of it. This is approximately one in four people.
Psychological cycle
Summer is a time of open spaces, freedom, and change. Fall brings us back to structure and responsibilities. For the brain, it’s a “survival mode”: a sudden shift from relaxation to control. Such shifts drain cognitive resources, raising levels of the stress hormone cortisol. Even if everything is calm on the outside, the body feels tension on the inside.
Aesthetics of fading
The environment also has an effect. The decrease in the amount of greenery and the dominance of gray shades visually reduces the level of stimulation of the cerebral cortex. Psychologists call this “sensory hunger” – the lack of bright impressions leads to a decrease in emotional tone. It is beautiful to observe autumn landscapes, but unconsciously a person perceives them as a metaphor for the end, and this adds to the sadness.
That's why the autumn decline in strength is not a sign of weakness. It is a biological reaction to the lack of light, warmth, and stimuli.
Why burnout and relationship crises worsen in the fall
Cumulative effect
According to WHO statistics, every fifth adult experiences symptoms of professional burnout, and the peak of appeals to psychologists usually falls on October-November. This is no coincidence: summer usually serves as a natural break, but does not solve deep-seated problems. In autumn, people return to their previous tasks and see that nothing has changed. The gap between expectations and reality provokes apathy and irritation.
The brain responds to chronic stress by reducing its sensitivity to dopamine, the neurotransmitter of motivation. As a result, the usual sources of joy stop working: even rest does not bring pleasure.
Focus shifts inward
In the summer, social activity masks internal cracks. In the fall, everything narrows down to home, partner, family. A magnifying glass effect appears: what was previously unnoticed becomes unbearable. Studies show that in the cold months, people spend 40% more time indoors, and the level of domestic conflicts increases noticeably.
This is no coincidence. When there is a lack of light, the brain regulates emotions worse — especially in the amygdala, which is responsible for fear and irritation. That is why in the fall we perceive criticism more sharply, and familiar stimuli become stronger.
Increased sensitivity
In autumn, the psyche is more fragile. Due to the reduced level of serotonin and dopamine, emotional stability decreases, anxiety increases. Even minor troubles are perceived as a threat. Added to this is physiological fatigue: less sleep, less movement, more caffeine. As a result, the nervous system works without a margin of safety.
How to rebuild yourself and your relationships
The main thing is not to demand the impossible from yourself. The body and psyche at this time do not need rigidity, but care and regulation.
Light and space
The most effective remedy against seasonal depression is light therapy. Daylight lamps (10,000 lux) have been proven to increase serotonin levels and reduce drowsiness after just a week of regular use. Spend 20-30 minutes in the morning under bright light while eating breakfast, and your internal clock will gradually reset.
An organized space also helps. When there is chaos around, the brain perceives it as a constant source of anxiety. An autumn “raking” of the apartment or desktop works no worse than meditation.
Small doses of pleasure
Don’t wait for inspiration, create it. The “small joys” technique is based on the principle of behavioral activation: the brain starts producing dopamine when you act, not when you wait. Plan one pleasant moment a day — a walk, hot chocolate, a conversation with a loved one. These are simple but effective mood-stabilizing mechanisms.
Body care
Physical activity increases the level of endorphins – natural antidepressants. Even 15-20 minutes of brisk walking during daylight hours reduces symptoms of fatigue. In addition, physical contact – hugs, massage, touch – activates oxytocin, which helps the nervous system “breathe out.”
It is helpful to maintain a sleep schedule. Regularly falling asleep and waking up at the same time stabilizes melatonin levels, which directly affects mood.
Emotional hygiene
Relationships don't require talking about problems, but rather a space where you can be heard. Psychologists call this “active listening”: listening without judgment or advice. Even 15 minutes of such communication reduces anxiety levels in both partners.
If you feel that the conversation is reaching a dead end, it is better to postpone it rather than exhausting each other. In a state of exhaustion, people say not what they think, but what hurts.
Autumn is a time of slowing down. You don’t have to beat it, you have to fit into it. When you stop demanding that you “be in shape,” energy returns naturally. Light, movement, small joys, and warm contacts are simple but scientifically proven ways to stabilize yourself.
