Autumn Depression، How to Face It with the Start of the School Year?

As autumn approaches, many people notice changes in their mood, sudden fatigue, or feelings of sadness. This condition is medically known as Seasonal Affective Disorder (SAD) or autumn depression. It is linked to fewer daylight hours and changes in the body’s biological rhythm, which can affect mental health and increase stress—especially with the pressures of a new school year.

Recent studies suggest that reduced sun exposure during autumn lowers serotonin levels, the hormone responsible for improving mood, while also decreasing vitamin D, which can intensify fatigue. That’s why spending time outdoors and practicing brisk walking during daylight hours are among the most effective ways to ease symptoms.

Nutrition also plays a vital role in combating autumn depression. Experts recommend foods rich in omega-3, such as fatty fish, along with citrus fruits packed with vitamin C, and nuts or dark chocolate, which boost the release of “happiness” hormones. A balanced diet not only supports mental health but also helps students maintain energy levels throughout the academic year.

Psychological research confirms that regular exercise—even simple routines like stretching or yoga—raises endorphin levels and reduces stress linked to the start of school. In addition, maintaining a consistent sleep schedule restores emotional balance and reduces the intensity of symptoms.

Finally, family and social support remain essential in overcoming autumn depression. Talking openly about emotions, sharing experiences, and engaging in activities with friends or loved ones can strengthen the sense of belonging and security. With the new school year ahead, this period can transform from a mental burden into an opportunity for renewal and adaptation—if we embrace healthy habits and a balanced lifestyle.