September: The Month of Change and the Shadows of Seasonal Affective Disorder

• Does autumn bring a sense of heaviness or melancholy for you?
• Do shorter days leave you feeling more tired or unmotivated?
• Do you notice changes in your energy levels as the season shifts?
• Do darker mornings make it harder for you to get going?
• Do you feel more reflective or withdrawn in the autumn months?

September often feels like a turning point. The warmth of summer begins to soften, the leaves start to change colour, and the rhythm of life seems to slow down. For many, it’s a month of new beginnings—children return to school, work routines settle after holidays, and the air carries a crispness that signals autumn’s approach.

But September is also the start of something less visible: the gradual shortening of daylight. The nights draw in, and with them, many people begin to feel the early stirrings of Seasonal Affective Disorder (SAD).

As the daylight hours decrease, the body produces more melatonin (the sleep hormone) and less serotonin (the feel-good neurotransmitter). For people with SAD, this shift can trigger feelings of fatigue, low mood, and difficulty concentrating.

Change as Both Challenge and Opportunity

September’s symbolism as a month of change can feel bittersweet. For those managing SAD, it can be a reminder of months ahead that feel daunting. Yet, change also offers opportunity. Awareness is the first step—recognising that mood shifts are linked to daylight can help people prepare, rather than feel caught off guard.

Practical steps – like light therapy lamps, regular exercise, and maintaining social connections, can make a meaningful difference. Some also find that leaning into autumn rituals, such as cozy evenings, reflective journaling, or nature walks among falling leaves, reframes the season from one of loss to one of grounding.

A Gentle Reminder

September’s story is not only about endings but also about transitions. While the nights grow longer, they also invite rest and reflection. For those affected by SAD, it’s important to remember that you’re not alone in feeling the weight of the season. Support exists, whether through loved ones, professional guidance, or small daily practices that help balance the light within, when the light outside fades.

As the month of change unfolds, it might be time to adjust routines and find new ways of managing the transition from summer to autumn.  

Here are some gentle ways for you to explore to help nurture yourself as the season changes.

Light & Energy

• Get as much natural light as possible during the day – a morning walk, sitting by a window, or even a light therapy lamp can help.
• Keep moving – regular exercise, even light stretching or a walk, can boost your mood and energy.

Routine & Sleep

• Try to keep a consistent sleep routine, even as the days get shorter.
• Limit screen time before bed and wind down with calming rituals like – reading, a hot drink, or journaling.

Nutrition & Comfort

• Nourish yourself with seasonal fruits and vegetables like – pumpkins (or seeds), apples, sweet potatoes or leafy greens.
• Stay hydrated – cooler weather can make it easy to forget to drink water.
• Use cozy comforts – warm drinks, blankets, or a favourite jumper – these can offer small mood lifters.

Mood & Mindset

• Practice gratitude – jot down three things you’re thankful for at the beginning or end of each day.
• Stay socially connected – plan catch-ups, even short ones, to avoid withdrawing too much.
• Lean into seasonal joys – crisp autumn walks, cooking with spices that fill the room with cozy scents, or simply enjoying the colours autumn brings.

Support & Reflection

• Be mindful of changes in mood – if low feelings persist, don’t hesitate to seek support.  Talk to friends, family or contact a therapist.
• Try grounding practices like mindfulness, yoga, or breathing exercises to manage stress and mood levels.

The goal isn’t to fight autumn, but to flow with it – finding small rituals that keep your body and mind balanced.