![\"Picture:](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/4805682_2_articleinlinemobile_a0c0f0b7-7a37-425f-ab80-db5ea665dede.jpg.jpg\" "\\"Picture:")
Picture: iStock<\/p>\nThe crisp air and the golden-orange leaves signal that autumn has arrived.<\/p>\n
If you\u2019ve been feeling tired, unfocused, or low on energy, you might be wondering if these are post-holiday blues or something more?<\/p>\n
Psychologists explain some common reasons behind the dip in energy at this time of year and share their top energy-boosting tips.<\/p>\n
Why do people feel more tired or sluggish in autumn?<\/p>\n
\u201cIt\u2019s very common to feel a noticeable dip in energy levels during autumn, and there are well-established psychological and physiological reasons for this,\u201d says clinical psychologist Dr Erica De Lange.<\/p>\n
\u201cAs the seasons change, our bodies and minds adjust in response to shifts in the environment.\u201d<\/p>\n
One of the biggest factors is reduced exposure to natural daylight.\u00a0<\/p>\n
\u201cLight plays a crucial role in regulating our circadian rhythm, which is the internal clock that governs when we feel awake and when we feel sleepy,\u201d says De Lange.\u00a0<\/p>\n
\u201cDuring the summer months, longer days mean more natural cues to stay alert and active.<\/p>\n
\u201cBut in autumn, as daylight hours shorten and evenings draw in earlier, that rhythm can become disrupted, leading to increased tiredness and lower motivation.\u201d<\/p>\n
Less sunlight also means our brains produce less serotonin, a neurotransmitter often called the \u2018feel-good chemical\u2019.<\/p>\n
\u201cSerotonin helps regulate both mood and energy, so when levels drop, people may feel more sluggish or flat,\u201d says De Lange.\u00a0<\/p>\n
\u201cAt the same time, darker evenings trigger the production of melatonin, the hormone that signals to our bodies that it\u2019s time to rest. This earlier release of melatonin can cause people to feel drowsy or lethargic much earlier in the day than they might like.\u201d<\/p>\n
Lower levels of vitamin D can also impact our energy.<\/p>\n
\u201cSunlight is our primary natural source of vitamin D, and lower levels are strongly associated with fatigue and low mood,\u201d says De Lange. \u201cWith less exposure to the sun in autumn and winter, people may find their energy levels decrease.<\/p>\n
\u201cFor some individuals, these seasonal changes may even trigger a more significant mood shift, known as seasonal affective disorder (SAD), a recognised type of depression linked to reduced daylight exposure. Even without SAD, however, it\u2019s very normal to feel the seasonal slowdown.\u201d<\/p>\n
The transition from summer to autumn can trigger emotional fatigue or what some describe as \u2018seasonal burnout\u2019, says psychologist Dr Ravi Gill.<\/p>\n
\u201cPsychologically, this shift often brings a mix of biological and lifestyle stressors.<\/p>\n
\u201cThe reduction in daylight alters circadian rhythms, affecting mood-regulating neurotransmitters like serotonin and dopamine, which can lower motivation and emotional resilience.\u201d<\/p>\n
Gill also highlights how autumn often coincides with increased demands such as intensified work after the summer break and a new school term.<\/p>\n
\u201cThis combination of physiological changes and heightened responsibilities can also contribute to a sense of depletion,\u201d notes Gill.<\/p>\n
\u201cFor some, it feels like a subtle wearing down of energy and mood, leading to irritability, loss of focus, or emotional flatness.<\/p>\n
\u201cEssentially, the body and mind are adjusting not only to environmental changes, but also to renewed psychological pressures, making people more vulnerable to seasonal fatigue.\u201d<\/p>\n
The amalgamation of these factors can seem overwhelming, so here are 10 daily habits that can help you maintain your energy levels throughout the autumn.<\/p>\n
Picture: iStock<\/p>\n
\u201cSpend time outside in the morning or midday sun to regulate circadian rhythms, boost serotonin, and counteract fatigue,\u201d recommends Gill.<\/p>\n
\u201cModerate daily exercise \u2013 like brisk walking, yoga, or cycling \u2013 improves blood flow, lifts mood, and reduces sluggishness,\u201d says Gill.<\/p>\n
\u201cEating seasonal fruits, vegetables, and whole grains supports steady blood sugar, preventing dips in energy,\u201d says Gill.<\/p>\n
![\"Picture:](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/4805685_2_articleinlinemobile_a71c1611-6688-4bcb-b001-20d5275a47ae.jpg.jpg\" "\\"Picture:")
Picture: iStock<\/p>\n
\u201cCooler weather reduces thirst cues, but dehydration still leads to fatigue and poor concentration. Water or herbal teas help,\u201d says Gill.<\/p>\n
\u201cMindfulness practices such as meditation or grounding techniques reduce stress and improve energy awareness,\u201d notes Gill.<\/p>\n
\u201cGo to bed and wake up at the same time each day,\u201d recommends De Lange. \u201cAvoid screens just before bedtime, and create a calming routine to help your body wind down.\u201d<\/p>\n
\u201cLimit high-sugar foods and caffeine, which may give short bursts of energy but often lead to sharp crashes later,\u201d advises De Lange.<\/p>\n
![\"Picture:](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/4805688_2_articleinlinemobile_iStock-857724860.jpg\" "\\"Picture:")
Picture: iStock<\/p>\n
\u201cYou can try and reframe your mindset and, instead of focusing on the loss of summer, try to embrace the unique positives of autumn, such as cosy routines, seasonal foods, or time for reflection,\u201d suggests De Lange. \u201cA positive outlook about the season ahead and forthcoming months can reduce feelings of lethargy,\u201d she says.<\/p>\n
\u201cFatigue can feel overwhelming, so breaking tasks down into manageable steps helps build momentum and a sense of accomplishment, which in turn boosts energy,\u201d recommends De Lange.<\/p>\n
\u201cInstead of labelling tiredness as a weakness or fault, view it as a normal response to seasonal change,\u201d says De Lange.<\/p>\n
\u201cThis self-compassion reduces guilt and helps people focus on constructive solutions.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"The crisp air and the golden-orange leaves signal that autumn has arrived. If you\u2019ve been feeling tired, unfocused,…\n","protected":false},"author":2,"featured_media":100118,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[18,1748,135,19,17],"class_list":{"0":"post-100117","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-eire","9":"tag-fitness-exercise-work-life-balance-healthy-eating","10":"tag-health","11":"tag-ie","12":"tag-ireland"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/100117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=100117"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/100117\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/100118"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=100117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=100117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=100117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}