Autumn is a funny time of year. The air feels fresher, the leaves start turning golden, and everything suddenly smells like coffee and rain. For some people it feels calm and comforting. For others it can bring a dip in mood or motivation as the days get shorter.
As the evenings draw in and daylight fades, it is completely normal to notice changes in your energy, focus, or general outlook. You might feel more tired, a bit flat, or find it harder to get going in the mornings.
That is why autumn is the perfect time to slow down and look after yourself. Good mental health needs care just like physical health does. And if you need a little extra support, your local pharmacy in Charlton is always here to help.
Why autumn can affect your mood
When daylight hours fall, the body produces more melatonin, the hormone that helps you sleep, and less serotonin, which boosts mood. Less sunlight also means less vitamin D. The result can be fatigue, low energy, and feeling out of balance.
Some people experience these changes more strongly. This is sometimes known as Seasonal Affective Disorder, or SAD. It is essentially a seasonal dip in mental wellbeing that can last through the darker months. Even if it is mild, it is worth taking seriously and acting early.
1. Get outside every day
Natural light helps keep your body clock steady and supports the production of serotonin and vitamin D. Try to get outside at least once a day, even if it is cloudy. Go for a short walk, stand by a window, or take your morning coffee outdoors.
A quick walk during daylight can do wonders for your mood and energy. If getting outside is difficult, think about using a light therapy lamp that mimics natural sunlight. Many people find it helps lift their mood through the darker months.
2. Keep moving
Exercise is one of the most effective ways to support mental health. You do not need the gym. A walk, stretching, cycling, or any activity that gets you moving will help.
Movement releases endorphins that reduce stress and improve sleep. It also gives a sense of achievement, which helps break low-energy cycles.
If motivation is hard to find, set small, realistic goals. Even ten minutes a day can make a big difference.
3. Eat in a way that fuels your body and brain
It is tempting to lean on comfort foods as the temperature drops, but your brain needs steady energy. Try to include:
- Whole grains for slow release energy
- Oily fish, nuts, and seeds for healthy fats
- Plenty of colourful fruit and vegetables for vitamins and minerals
Drink enough water as dehydration can affect concentration and mood. If you think your diet might be lacking, your pharmacist can recommend vitamin supplements that support mood and immunity through autumn.
4. Stick to a routine
A clear routine helps your body and mind stay steady. Try to wake up and go to bed at roughly the same times each day. Eat at regular times and plan small daily tasks that give structure.
When the nights come earlier it is easy to lose rhythm. Having predictable routines helps you stay grounded and keeps your body clock balanced.
5. Stay connected to people
It is easy to drift into isolation when it gets dark early, but human connection matters more than ever in autumn and winter. Meet a friend for coffee, send a message, or simply say hello to your neighbours.
Even small social interactions can lift your mood. If you feel low or anxious, being around people who make you feel safe and understood can help you reset emotionally.
6. Prioritise good sleep
Sleep is essential for mental health. Aim for a regular bedtime routine that helps your body wind down. Switch off screens at least half an hour before bed. Read, stretch, or take a warm shower instead.
If you have trouble sleeping, your pharmacist can help with gentle over-the-counter options or herbal remedies that encourage rest without grogginess.
7. Manage stress in small ways
Autumn often feels like a restart for everything. Work gets busier, kids go back to school, and the year starts to wind down fast. Stress is normal, but it can build up quietly.
Try short breathing exercises, writing down worries, or using short mindfulness apps. Take short breaks when you can. Step away from screens and give yourself time to recharge.
If you find stress is taking over, talk about it. Even a short chat with someone you trust can help you see things more clearly.
8. Look after your vitamin D levels
As daylight drops, vitamin D levels can fall, which can contribute to tiredness, low mood, and weaker immunity. Your pharmacist can help you find the right supplement to keep your levels healthy through autumn and winter.
If you are not sure what your vitamin D level is or want an extra boost, you can ask about testing or suitable supplement options. Getting this right supports both your mood and your overall wellbeing.
9. Talk openly about how you feel
There is nothing weak about talking about your feelings. Everyone has days when they feel off balance. Talking helps you process what is going on and reminds you that you are not alone.
If you are struggling for more than a couple of weeks, or if low mood is stopping you from enjoying things, speak to your GP, a counsellor, or a mental health charity such as Mind or Samaritans.
Your pharmacist can also be a first point of contact. They can offer advice and direct you to further support if you are not sure where to start.
10. Do not pressure yourself to feel perfect
Autumn can bring social pressure to be upbeat or productive. It is perfectly fine to take things at your own pace. Allow yourself rest days, quiet evenings, and space to breathe.
Self-care is not selfish. It is about being kind to yourself and recognising when you need to slow down. Small daily habits make a much bigger difference than trying to change everything at once.
Helpful pharmacy options
Your local pharmacy can support your wellbeing in practical ways. Ask about:
- Multivitamins containing vitamin D and B12 for energy and focus
- Herbal teas or relaxation products for calm evenings
- Gentle sleep aids to help you rest properly
- Vitamin sprays or supplements that support mood and immunity
- Light therapy lamps or advice on vitamin D
Everything is confidential, and advice is always free. You can ask as many questions as you like without feeling rushed.
Community and kindness
Supporting mental health is not only about you, it is also about the people around you. Check in on friends, neighbours, and relatives. Sometimes a quick message or a friendly chat can make someone’s day.
At Village Pharmacy, the team are always here if you need a bit of friendly advice or a quick word. You can talk about how you are feeling, ask for health tips, or get support with supplements or sleep. The team will always listen.
Final thoughts
Autumn is a time of change. The key is to move with it rather than against it. Focus on rest, light, movement, and connection. Small steady habits keep you feeling stronger and more positive as the seasons change. If you would like advice on vitamins, sleep, or ways to support your mood this season, pop into the pharmacy for a chat. Sometimes a simple conversation and a bit of guidance is all it takes to start feeling better.
