As the warmth of summer fades and autumn rolls in with its cool breezes and earlier sunsets, it’s not uncommon to feel a little off. You might notice a dip in energy, motivation, or even mood. The “autumn blues” are real, and for many of us, it’s our body and mind adjusting to the seasonal shift.
But here’s the good news: with a few simple changes to your routine, and the help of some natural wellness tools, you can support your mood and energy as the days grow shorter. Let’s dive into how you can stay grounded, energised, and uplifted this season.
Understanding the Autumn Blues
What causes the autumn slump?
The seasonal shift from long, sun-drenched days to cooler, darker ones can affect everything from your sleep cycle to your serotonin levels. Less sunlight can mean less vitamin D, which is linked to mood regulation, and your circadian rhythm might struggle to keep pace with the sudden change.
For many, this leads to:
Common symptoms of the autumn blues:
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Feeling low or more emotional than usual
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Fatigue or lack of motivation
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Cravings for sugar and carbs
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Disrupted sleep patterns
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Difficulty concentrating or feeling foggy
The good news? These symptoms are manageable once you understand what your body needs.
Prioritise Mood-Supportive Nutrition
Eat with the season to support your energy
As the temperature drops, your body naturally craves warming, grounding foods. This is a great time to nourish yourself with seasonal produce and meals that are rich in fibre, healthy fats, and slow-releasing carbohydrates.
Focus on:
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Root vegetables: Think sweet potatoes, pumpkin, carrots – rich in fibre and antioxidants.
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Whole grains: Brown rice, oats, and quinoa provide steady energy and help stabilise blood sugar.
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Omega-3 fats: Found in walnuts, chia seeds, and flaxseeds – known to support brain health and mood.
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Dark leafy greens: Kale, spinach, and silverbeet are loaded with magnesium, iron, and B vitamins.
You can also support your body with adaptogens and herbs known for mood balance. Ashwagandha, for instance, is an ancient Ayurvedic herb that helps regulate stress and promote emotional stability. You’ll find it in Swan and Mantis’ Organic Ashwagandha, blended for gentle daily support.
Move Your Body – Even a Little
Exercise is nature’s mood booster
Even a quick 15-minute walk outdoors can do wonders for your mindset. Movement supports the release of endorphins and helps regulate your stress hormones, which can dip into overdrive during seasonal changes.
Easy ways to stay active:
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Stretch or do yoga first thing in the morning to wake up your body.
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Take a brisk walk in the afternoon to soak up some sunlight and clear your mind.
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Try a dance break or short workout video if the weather keeps you indoors.
Remember, the goal isn’t to “work out” – it’s to move in a way that helps you feel more connected to your body and emotions.
Get More Natural Light (Even in Small Doses)
Sunshine equals serotonin
Our brains respond positively to sunlight – it boosts serotonin levels, helps regulate melatonin (our sleep hormone), and keeps our body clock in check. That’s why darker days can sometimes leave us feeling off.
How to maximise your light exposure:
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Open your curtains as soon as you wake up to let in natural light.
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Sit by a window when working or eating.
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Take your morning coffee or tea outside for 5–10 minutes if you can.
When the sunlight really starts to fade, you might consider gentle light therapy, or supplementing with vitamin D3, especially if you spend most of your day indoors.
Build an Autumn Self-Care Routine
Shift your rhythm with the season
Autumn is nature’s invitation to slow down, reflect, and nurture. Your self-care doesn’t need to be elaborate – just consistent. Consider how you can create space in your day for calm, restoration, and small rituals that uplift your spirit.
Autumn-friendly self-care ideas:
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Wind down with a hot magnesium bath in the evening using Magnesium Chloride Flakes to relax your muscles and calm your nervous system.
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Sip a mug of Mood Elixir Hot Cocoa – a decadent drink that’s also packed with adaptogens like Reishi and Lion’s Mane to support mental clarity and calm.
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Practice 5-minute journaling: Write down what you’re grateful for, what’s weighing on you, or your intention for the day
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Try “digital dusk” – switch off screens 1 hour before bed to help your brain unwind.
These little practices might seem small, but they create a buffer that helps your nervous system reset after a long, overstimulating day.
Support from Within with Natural Supplements
Gentle, effective tools to keep you balanced
Sometimes, lifestyle changes need a little help. That’s where carefully chosen natural products come in. For autumn, focus on supplements that support stress regulation, mood balance, and energy production.
Swan and Mantis’ seasonal favourites:
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Organic Ashwagandha – Calms the nervous system and supports emotional balance during transition periods.
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Mood Elixir Hot Cocoa – A functional, feel-good drink to uplift your mood while offering antioxidant-rich ingredients.
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NAC and Quercetin Blend – Immune-supportive and antioxidant-packed, great for keeping you well during colder months.
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Magnesium Chloride Flakes – Helps with muscle relaxation, better sleep, and easing tension held in the body.
Pairing these with your seasonal routines will help your body adapt more easily to the shifts in light, temperature, and energy.
Final Thoughts: Tune In, Don’t Push Through
You’re not imagining it – the change in season really can affect your mood and energy. But rather than pushing through and ignoring the signs, try tuning in and giving your body what it needs.
Support your nutrition. Move gently. Prioritise light and rest. And when needed, lean on the natural, grounded support of Swan and Mantis’ wellness range to help you feel your best, all season long.
Let autumn be your reminder that slowing down doesn’t mean stopping – it means shifting, gently and intentionally, into a new rhythm.