Boosting Mood in Autumn: How to Beat the Seasonal Slump Naturally

Luke Hayter
Oct 20
2 min read

October might bring crisp air and crunchy leaves—but it also brings darker mornings, gloomy afternoons, and the sneaky arrival of what many call “the autumn slump.”

For those over 60, this change in season can hit especially hard. Energy drops, motivation wanes, and everything feels just a bit… flat.

But don’t worry—you’re not stuck there. With a few smart habits and gentle tweaks, you can lift your spirits and feel like yourself again.

Let’s dig into the feel-good strategies that work—naturally.

🧠 First: Why Your Mood Might Dip in Autumn

As the daylight hours shrink, your body produces more melatonin (makes you sleepy) and less serotonin (makes you happy). This combo leads to:

Lower mood
Less motivation
Increased cravings
Poorer sleep

It’s a natural rhythm—but that doesn’t mean you have to surrender to it.

🌞 Let There Be Light (Literally)

Daylight is like a natural antidepressant. Aim to:

Get outside within an hour of waking up
Sit near a bright window during the day
Use a light therapy box for 20 minutes in the morning if sunlight is limited

Sunshine is medicine—and even a short walk in the fresh air can do wonders.

🧘 Move for Your Mind

We know movement boosts physical health—but it’s a game-changer for mental wellbeing too.

Aim for 20 minutes of movement, 4–5 days a week
Dance to your favourite song
Stretch or try chair yoga
Go for a walk and listen to nature (or a podcast!)

It doesn’t have to be fancy—just consistent.

🥗 Feed Your Feel-Good Brain

Certain nutrients are directly linked to brain chemistry. Focus on:

Omega-3s (found in fish, flaxseeds, walnuts) for mood regulation
B vitamins (found in eggs, whole grains, leafy greens) for energy
Magnesium (found in bananas, dark chocolate, almonds) to ease stress
Water—yes, even mild dehydration can mess with mood

Tip: Avoid too much sugar or caffeine—they cause mood crashes.

💬 Connect More Than You Retreat

It’s tempting to hibernate. But isolation can sneakily drag your mood down even further.

Schedule regular phone or video chats
Make a coffee date, even if it’s just a 15-minute walk
Join a group or try something new—connection sparks joy

It’s not about big social events—it’s about tiny moments of shared energy.

🌙 Protect Your Sleep

Sleep affects everything—from mood to memory to motivation. Guard it like gold:

Keep a calming bedtime routine
Avoid screens and bright lights before bed
Stick to a regular wake-up time—even on lazy days

A good night’s sleep resets everything.

Final Word

Autumn doesn’t have to be heavy. Yes, the light is fading—but your spark doesn’t have to.

With a few small shifts in your day—light, movement, food, and connection—you can rise above the seasonal slump and feel calm, capable, and content.

This October, let’s beat the blues before they begin