Navigating Autumn

Coping With Scotland’s Shift to Autumn: Supporting Your Mental Wellbeing

In Scotland, autumn often arrives with dramatic skies, cooler air and shorter days. While the changing season can be beautiful, it can also have a noticeable effect on our mood and energy. Reduced daylight, colder temperatures and altered routines can all influence mental health. Here’s how these changes may affect you — and some ways to navigate them.

1. Seasonal Affective Disorder (SAD)

One of the most common issues linked with autumn and winter in Scotland is Seasonal Affective Disorder (SAD), a type of depression that occurs during the darker months. With fewer hours of sunlight, our body’s internal clock (circadian rhythm) is disrupted and serotonin levels — which support mood — may drop. Common symptoms include:

• Persistent low mood

• Fatigue and lethargy

• Difficulty concentrating

• Changes in appetite, especially cravings for carbohydrates

• Withdrawing from social contact

Ways to manage:

• Light therapy: Using a lightbox that mimics natural daylight can help regulate serotonin and lift mood.

• Get outdoors: Even in cloudy Scottish weather, daylight exposure can make a difference. A short walk at lunchtime helps.

• Stay active: Regular exercise boosts endorphins and supports mental wellbeing.

• Vitamin D supplements: These can be especially helpful during the darker months.

2. Disruption of Circadian Rhythms

Our sleep-wake cycles rely on light cues, so shorter days can upset these rhythms. This can lead to disturbed sleep, daytime fatigue, irritability or low mood.

• Keep a regular sleep schedule: Try to go to bed and get up at the same time each day.

• Limit screens before bed: Reducing blue-light exposure from phones and laptops can improve sleep quality.

3. Increased Feelings of Isolation

As weather worsens and daylight fades, outdoor meet-ups may become less frequent, leaving some people feeling cut off.

• Stay connected: Arrange regular contact with friends and family, whether face-to-face or online.

• Indoor hobbies: Reading, cooking, music or crafts can be comforting and fulfilling.

• Join groups or classes: Community centres, gyms and local groups often run indoor activities to keep people active and connected through winter.

4. Diet and Lifestyle Changes

Shorter days and chilly evenings can make comfort foods more tempting. While there’s nothing wrong with enjoying hearty meals, heavy or sugary foods can lead to fluctuating blood sugar and lower energy. Try to keep a balance of wholesome meals, fresh produce and hydration.

5. Reduced Physical Activity

Many people exercise less once it’s dark and wet outside, which can lower endorphin levels and affect mood. If outdoor exercise feels less appealing, explore indoor alternatives such as yoga, swimming, or home workouts.

6. Mindfulness and Emotional Awareness

Autumn can evoke a mix of feelings — appreciation for Scotland’s stunning landscapes, but also sadness as summer fades. Mindfulness practices, journaling, or simple breathing exercises can help you stay aware of your emotions and respond with self-compassion.

7. Professional Support

If you’re finding that seasonal changes are affecting you more deeply, it may be time to seek support. Speaking to a counsellor or mental health professional can help you explore what’s happening and find ways to cope. In some cases, therapy or medication may be appropriate.

In Summary

Scotland’s shorter days and longer nights can be challenging, but proactive steps — from light exposure to regular exercise and maintaining social ties — can ease the transition. Recognising the signs early and treating yourself kindly can help you move through the season with greater resilience and wellbeing.