September 13, 2026, 6:26 am | Read time: 7 minutes
Fog outside the window, short days, and little light can quickly affect your mood. The mind adapts to the gloomy weather, and many people experience depressive moods–the “autumn blues.” We offer tips on how to best counteract this and avoid becoming a sad groundhog in the fall and winter.
It’s completely normal to miss the beautiful summer days. Occasional mood slumps are also nothing to worry about. However, no one wants a prolonged “autumn blues” (or later in the year, the “winter blues”). You can prevent this by already thinking about how to make the typically melancholic, dark months as pleasant as possible. There are many things you can actively do to maintain a good mood throughout the fall and winter.
Get Plenty of Fresh Air
What hardly requires a second thought in summer is often neglected in worse weather: spending time outside. Change that! Take a walk before work or during your lunch break, stroll through a park on the weekend, and enjoy nature in all its facets. Research shows that natural environments, such as forests, have positive effects on mental well-being. “Forest bathing” refers to spending time in the forest without a sporty ambition, which is especially beneficial for people living in loud and hectic cities. But hikes in nature also prove to be beneficial for the mood.
If, in addition to nature, sunlight is also a factor, it further boosts your mood. So try to use the sunny hours or days for outdoor activities.
Daylight Lamps
Speaking of the sun–it naturally appears less in the fall and winter. Instead, gray days accumulate, and it gets dark earlier in the evening. And those who work from 9 to 5 often miss the bright windows of the day. Daylight lamps can be a solution here.
Get Moving
This applies not only to fall and winter: Exercise lifts your mood. Regular physical activity promotes a healthy metabolism, healthy sleep, and a healthy body weight–and can prevent depression. Even if depression has already taken hold, exercise can help alleviate the symptoms.
Exercise is diverse. Choose what suits you. For some, it’s strength training at home or in the gym, for others, it’s yoga, and some run through the forest in all weather. The combination of nature, fresh air, and exercise is ideal, but yoga at home can also be very beneficial. As is often the case, there is no one-size-fits-all solution.
Also interesting: The link between low fitness levels and depression risk
Pay Attention to Your Vitamin D Levels
Vitamin D is also called the sun or happiness hormone. About 80 percent of the vitamin is produced by our body when we are exposed to the sun. However, in the dark months, the sun’s rays are not strong enough, and the time we can spend in the sun is drastically reduced. Vitamin D is involved in serotonin production and is therefore, according to research, important for well-being and a healthy psyche.1 It can be beneficial to have your vitamin D levels checked during the dark season and take supplements if necessary.
Chocolate and Other Nutrition Tips
Speaking of serotonin–dark chocolate provides tryptophan. This is a building block necessary for serotonin production. Snacking can therefore have a positive effect on your mood.2 Otherwise, a healthy diet can do a lot of good for both your physical and mental health. Anti-inflammatory and gut-friendly foods help lift your mood and prevent the autumn blues. Try to avoid sugar as much as possible, and snack on nuts instead. To find out which other foods can boost your mood, click here.
Prioritize Good Sleep
Those who sleep too little become unfocused and irritable. Conversely, enough sleep makes you alert and provides energy for the day. Research has long shown how crucial sleep is for our health. The psyche also suffers from a lack of sleep.3 Therefore, sleep should not be an afterthought in a busy day but a priority. And let’s be honest: In rainy weather and darkness, we like to make ourselves comfortable in bed early.
Cultivate Cozy Rituals
The problem is: Not everyone finds it easy to unwind in the evening and fall asleep early. Small evening rituals can work wonders here. They prepare the body and mind for the end of the day. Turn off the TV or laptop, put away your phone, and instead listen to music or read a book. Create warm lighting (blue light inhibits melatonin production), avoid eating too late and too heavily, and gradually unwind after a stressful day. Perhaps enjoy a cup of tea or cocoa while reading or relax with a yoga session. The key is to find out what personally helps you.
Less beneficial, however, is late and intense training, such as strength or endurance training. You should do this earlier in the day. Then it can, in turn, be beneficial to a healthy sleep routine because regular exercise also improves sleep.
If rituals and stress reduction don’t help, and sleeping and mood improvement aren’t working, don’t hesitate to seek medical advice. There could be a sleep disorder behind it.
Sweat in the Sauna
In northern countries, where long and dark winters prevail, saunas are deeply rooted in culture and everyday life for a reason. The people there have apparently long known what research has now confirmed. Saunas have benefits for the psyche. Studies have shown that people who use saunas report better well-being.4 For those affected by depression, it can improve symptoms.5 The assumption is that the effects are due to a combination of the body’s reaction to the heat and the social component of sauna use.
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Meet Regularly with Family and Friends
Loneliness makes you sad. So consciously create social moments–apart from family obligations. Do something enjoyable with your partner and children. Perhaps a fun game day with “Don’t Get Angry” or “Activity” is in order. Invite friends over for dinner, organize a book club… you’ll surely come up with many more ideas!
Plan Activities and Moments to Look Forward To
Interrupt the dark months with beautiful, planned moments–whether with family, friends, or even both. It helps to always have something new to look forward to in the sometimes dreary everyday life. Perhaps a small city trip is possible to escape the monotony of your own city or village for a while. For tips, check out our colleagues at TRAVELBOOK.