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This article was originally published in HUB Magazine — University of the West of England’s only independent student magazine. You can view it on the website here.
Original photo by Kyra McClarnon
Autumn has been creeping up on us for a while, with the air getting chillier, leaves changing colour and days slowly getting shorter. Now that Halloween celebrations have passed and the buzz of starting a new academic year has calmed down, it seems easy to fall into a lull.
It’s safe to say that the majority of us feel a natural urge to slow down and stay inside as the weather gets colder (who doesn’t wish they could just hibernate sometimes!) and there are biological reasons contributing to this. Less exposure to daylight results in our bodies producing more melatonin and less vitamin D, which reduces our overall energy levels. In combination with cold temperatures, this can also impact the efficiency of our immune systems and make us more prone to getting ill.
Some of us are also impacted by seasonal affective disorder (SAD) — a condition diagnosed in one in every twenty of us in the UK, according to NHS statistics in 2023. The disorder is characterised by depressive symptoms, such as persistent low mood and lack of motivation, that recur around a particular season. For many people, this begins during late autumn and can last until the beginning of spring.
Looking after your mental health is important all year round, but it can feel harder during the colder months, especially when starting new routines and managing busy university schedules.
Here are four core areas to focus on:
Get Enough Sunlight
Waking up to grey skies and rain sucks, especially when you’re getting up so early the sun hasn’t even risen yet. Open the curtains and let the light in for a while, even if the weather’s bad — sunlight exposure kills microbe bacteria in dust particles and will help regulate your melatonin levels, which should make it easier to have a consistent sleep schedule.
On that topic, it’s very easy to become nocturnal as the days get shorter, but try to avoid it if you can — waking up even a little bit earlier will increase your time spent in the daylight, even if you don’t leave the house.
Tactical indoor lighting can also be a useful way to boost mood. Fairy lights, salt lamps, LEDs and customised lampshades not only make the room look nicer, but can help trick your brain and compensate for the lack of natural light. There are affordable lamps and alarm clocks available online that produce bright rays designed to simulate sunlight — light therapy is actually one of the recommended treatments for SAD.
2. Get Out the House
If you’re anything like me, it can be very tempting to stay in bed and skip that lecture or reschedule plans with friends, especially if you’re already struggling with your mental health. But getting out of the house, even if it’s just to walk to the corner shop, will bring fresh air and movement that your mind and body will thank you for.
Relocating activities you would normally do at home to somewhere out of the house can be a useful way to stay active physically and socially. Rather than studying in your bedroom, visit a local cafe or library. If you have a hobby, see if there’s a group space or studio you can practise in, or a society you can join — it’ll switch things up and you’ll likely meet some new people.
Spending time in nature is good for your mental health all year round, but it can be particularly helpful to get some extra sunlight, destress and quieten your mind. Wrap up warm and visit your local park or community garden, or if you want to bring nature to you, invest in some low maintenance, high air-quality indoor plants for your room.
For recommendations on nice natural spots in the city, keep an eye out for my upcoming Green Spaces series.
3. Take Care of Your Physical Health
Get back to basics — try to make sure that you’re staying hydrated, moving at least a little every day, and regularly eating food that makes you feel good. NHS advice also recommends taking a vitamin D supplement during the autumn and winter months to keep your energy levels consistent.
‘Staying healthy’ can feel like an overwhelming task, so try to break things down into small steps and focus on little changes that make you happy.
If you like to cook, consider visiting local independent grocers and incorporating seasonal fruit and veg into your meals for an extra healthy boost. Put on music that you can dance to and get yourself moving around, even if you’re not in the mood to exercise. If you enjoy hot drinks, consider treating yourself to a fancy tea or hot chocolate to have before bed.
If you go on nights out, remember to take care of yourself (hydration and moderation!) and give your mind and body a regular rest too.
4. Reach Out
Stay connected to your friends and family as much as you can — if you’re not able to meet up with them in person, a videocall, an online gaming session or just messaging is equally as meaningful.
Make an effort to make plans with friends when you can. If you’re struggling for ideas, a board games night, a pub quiz or even just a walk around the city are all relaxed activities perfect for a chilly Autumn day.
Remember there are always people who care, and who can and will support you when you need it. You don’t have to be in crisis to reach out — talking to someone about what’s on your mind is important, even if it feels a bit uncomfortable in the short term.
The UWE Wellbeing Service website has a huge directory of services and resources for mental health support, as does Bristol Mind charity.
If you need support now, UWE have a Student Support 24/7 Helpline available on 0800 028 3766, providing free confidential support from a trained counsellor.