Feeling the Fall Funk: Fall’s relation to mood and change

The light is dim in the sky now. The sounds of the last crickets are fading away in the tall, dry reeds. It feels too early, too soon – we’re already tired. If only we could pull summer back over us like a weighted blanket. We begin to mourn our free summer selves. We remember that school isn’t fun, and our co-workers begin to freeze over like the weather. The year is almost over, then suddenly we realize … Crud! We forgot to do everything we had planned to do this year. Some people might use this as a fresh start, steaming ahead to finish that knitting project they started in March or using the fresh school year to reinvent themselves. Maybe they start working toward a promotion they were looking for this summer. Some of us do well with change, and others do not. I always feel the need to hibernate like the little lady bear I am. I want to sleep, eat, and listen to some Elliot Smith to delve into my sadness. Fall might be a time for some of us to recognize that the relationships we’ve been holding onto have gone stale, that actually, our boyfriend’s Xbox chair is really messing up our Feng Shui. Maybe it’s time to break up and find someone we actually want to cozy up with in the winter. So why do we feel the need to reinvent ourselves in the Fall? Here are a few things to consider when wondering why the fall fills us with yearning or makes us want to roll into a taco blanket and never leave:

Transitions: Fall is a time of transition. It’s a time of change, and people don’t like change. Not only are we anticipating the change to a less pleasant time of year, but we’re mourning the memories of the summer, hating the added work of school, sports practices, and job deadlines. Just the thought of these is stressful enough. Then, after thinking about it all autumn, we have to adjust to this change. To make a transition. A report from Colorado State concluded “Some people react negatively to change while others welcome it. People who fight changes that they have little or no control over often experience stress symptoms such as rising blood pressure, muscle tension, increased family/work conflict, increased alcohol and other drug use to ‘unwind,’ and continued feelings of frustration, worry or exhaustion.” This can push different types of people to run away or face their problems head-on. Consider speaking to a medical professional if you are having trouble with transitions.

Olfactory Memories: The smells distinctly from fall often trigger very emotional and powerful memories. For me, the smell of an apple always brings joyful memories of bobbing for apples as a kid. Apple cider reminds me of my parents on the sideline of my soccer games, sharing the sweet drink and huddling for warmth. Then there’s the smell of fallen leaves. That sweet, cloying, slightly woody smell of decay. That’s the smell that ushers in the end of summer. A smell that I love and hate. I’ve always wondered why fall smells recall such vivid memories. According to the Scientific American, “Neuroscientists have suggested that [the] close physical connection between the regions of the brain linked to memory, emotion, and our sense of smell may explain why our brain learns to associate smells with certain emotional memories. [In a] study in 2013, the researchers found greater brain activity associated with olfactory stimuli (like the smell of a rose) than with visual stimuli (like the sight of a rose). Clinical case studies have also linked smells to strong negative emotions – a connection which can play a significant role in contributing to posttraumatic stress disorder.” The smell of that Spiced Pumpkin Yankee Candle might remind us of the pumpkin pie dad used to make, a sweet and wholesome memory. However, the very same smell might remind us of that time the family got in a fight at Thanksgiving, and our uncle threw a dish. Things we’d rather forget. Smells are powerful attachments to the past. Fall is definitely good at making sure we never forget that.

Seasonal Affective Disorder: I miss the sun during the winter. Sure, a beautiful, crisp blue winter sky is beautiful for those 9 hours and 8 minutes I see it during the shortest day of the winter. But I want that warm feeling of absorbing the sun’s energy from those loving beams radiating on the beach. I feel darn right depressed when the light starts to fade. This is for two reasons, one, I suffer from Seasonal Affective Disorder (SAD). SAD is a type of depression that happens during certain seasons of the year, most often in Fall or Winter. It is thought that shorter days and less daylight set off a chemical change in the brain that leads to symptoms of depression. This often starts in adulthood, is more common in men, and is linked to changes in Melatonin. According to Johns Hopkins, signs of SAD include “loss of interest and pleasure in activities formerly enjoyed, social withdrawal and increased sensitivity to rejection, grouchiness and anxiety, feelings of guilt and hopelessness, excessive tiredness (fatigue), decreased sex drive, decreased ability to focus, trouble thinking clearly, increased appetite, especially for sweets and carbohydrates, weight gain, and physical problems, such as headaches. SAD affects 10-20 percent of the population.” Although, don’t despair! Increased exposure to light, exercise, and self-care can help reduce symptoms of SAD. They even sell lights specifically for SAD that help increase exposure to a natural light cycle.

Melatonin and Circadian Rhythms: Circadian Rhythms are a kind of inner alarm clock. Using our exposure to the sun, it tells us when we think we should be awake and when we think we should be asleep. As the light decreases in the fall, our circadian rhythms are screwed, largely due to excess Melatonin. Melatonin is a hormone naturally made by the body, and its production is closely tied to light. In response to darkness, the pineal gland initiates the production of melatonin. Light exposure slows or halts melatonin production. Drowsiness increases with rising melatonin levels, which is one way this hormone facilitates sleep. In addition, daily cycles of melatonin production normalize circadian rhythm, reinforcing a stable sleep-wake schedule. In Providence, the longest day is about 15 hours and 16 minutes. Compare that to the nine hours and eight minutes we hit on the shortest day. We are receiving way more Melatonin. Along with feeling like one of Snow White’s sleepy dwarves, it can also cause low body temperature, dizziness, and decreased muscle tone.

So, if you feel tired, worn down, and in the dumps during the Fall, that’s totally natural. If your fight or flight kicks in, and you decide to fight, that’s where you can start a new beginning. You are normal. It’s ok to be tired sometimes. It’s ok to make yourself a priority; take care of yourself first. You now know a few things that could be affecting you if you’re down in the dumps, and that gives you something you can work on. For those chugging through changes like the champs you are, know you are doing great. Keep it up! And if you “fall,” pick yourself up and start fresh. •