Is it really just the autumn blues?

Seasonal affective disorder is a recurring form of depression that commonly begins in late fall or early winter and improves in spring and summer. Shorter daylight may affect the body’s internal clock and mood regulation, while changes involving serotonin and melatonin are also being studied. Persistent low mood or loss of interest nearly every day for at least two weeks, especially when it disrupts daily life, may warrant medical care. Daylight exposure, exercise, social contact and regular sleep times may help, but do not replace professional treatment when needed.

The U.S. National Institute of Mental Health describes seasonal affective disorder as a type of depression characterized by a recurring seasonal pattern.

Fall- and winter-pattern SAD can involve excessive sleeping, carbohydrate cravings, increased appetite and weight gain.

Doctors may consider whether similar symptoms occurred during the same season for at least two consecutive years when assessing a seasonal pattern.

Untreated SAD can contribute to withdrawal from others and problems at work or in social life, and the Mayo Clinic says it can lead to other mental health problems, including anxiety and substance misuse.

The article suggests spending time outdoors in daylight, walking or exercising in the sun, opening curtains, talking with family or friends, and keeping consistent bedtimes and wake-up times.

Published Oct 31, 2026 12:00 am KST

Visitors walk through a tunnel of golden autumn foliage along Yanggok Ginkgo Tree Road in Mungwang-myeon, Goesan County, North Chungcheong Province, Oct. 21. Courtesy of Goesan County

"I think the fall is getting to me."

That's what a friend told me on the phone recently.

"You're middle-aged now, and suddenly you're getting the autumn blues?" I said jokingly.

He laughed awkwardly, then began telling me about his life lately. Seeing the darkening sky on his way home from work drains his energy. Once home, he lies on the couch and does nothing. Even after sleeping in on weekends, he doesn't feel refreshed. And after dinner, he finds himself reaching for bread and snacks.

As I listened, I began to wonder whether it was really something that could simply be blamed on the season.

In Korea, the expression "gaeul tada," literally "to be affected by autumn," carries a certain romanticism. It describes that wistful feeling that arrives with falling leaves, when even a familiar song can unexpectedly stir the emotions.

But persistent sadness and lethargy, along with losing interest in hobbies once enjoyed, are a long way from romantic autumn melancholy.

According to the U.S. National Institute of Mental Health, seasonal affective disorder (SAD) is a "type of depression characterized by a recurring seasonal pattern." It commonly begins in late fall or early winter and improves during spring and summer.

Its exact causes remain unclear, but changes in daylight are thought to affect the body's internal clock and mood regulation. Changes involving serotonin, which plays a role in mood, and melatonin, which helps regulate sleep and wakefulness, are also being studied as possible mechanisms.

Fall- and winter-pattern SAD can involve excessive sleeping, cravings for carbohydrates and increases in appetite and weight.

Sleeping late and craving bread do not automatically mean someone has depression. But if a depressed mood or loss of interest occurs nearly every day for at least two weeks and begins interfering with everyday life, it may be time to seek medical care. Doctors assessing whether depression follows a seasonal pattern may also consider whether similar symptoms have appeared during the same season for at least two consecutive years.

The reason SAD can require treatment is the impact it can have on everyday life.

Poor concentration can make ordinarily simple tasks take longer, while fatigue and lack of motivation can make work and household chores feel overwhelming. Left untreated, people may increasingly withdraw from others and experience problems at work and in their social lives.

The Mayo Clinic says untreated SAD can lead to complications including other mental health problems such as anxiety and substance misuse. In other words, it should not necessarily be dismissed with, "I'm always like this at this time of year."

There are steps people can take in everyday life.

Spending time outside during daylight hours, walking or exercising in the sun and opening curtains to let more natural light indoors can help. Even a short walk after lunch can be a place to start.

Talking with family or friends and maintaining consistent times for going to bed and waking up may also be helpful. But such lifestyle measures are not a substitute for professional care when treatment is needed.

It has been nearly two weeks since I spoke with my friend.

When I call him again, I plan to retire my joke about middle age and the autumn blues. Instead, I'll ask when these changes began.

I can't make any assumptions about what he is going through. But if he tells me again, "I think the fall is getting to me," this time I want to listen a little longer to what comes after that awkward laugh.

This article from the Hankook Ilbo, the sister publication of The Korea Times, was translated by a generative AI system and edited by The Korea Times.

季节性情感障碍是一种复发性抑郁症，通常在深秋或初冬开始，并在春夏季节有所缓解。日照时间缩短可能会影响人体的生物钟和情绪调节，而血清素和褪黑激素的变化也正在研究中。如果持续至少两周几乎每天都出现情绪低落或兴趣丧失，尤其当这种情况影响到日常生活时，可能需要就医。晒太阳、运动、社交和规律作息可能有所帮助，但不能替代必要的专业治疗。

美国国家心理健康研究所将季节性情感障碍描述为一种以反复出现的季节性模式为特征的抑郁症。

秋季和冬季型季节性情感障碍可能包括睡眠过多、渴望碳水化合物、食欲增加和体重增加。

医生在评估季节性模式时，可能会考虑类似症状是否在同一季节连续两年出现。

未经治疗的季节性情感障碍会导致患者与他人疏远，并在工作或社交生活中出现问题。梅奥诊所表示，季节性情感障碍还会导致其他心理健康问题，包括焦虑和药物滥用。

文章建议在白天多花时间在户外，在阳光下散步或锻炼，拉开窗帘，与家人或朋友交谈，并保持规律的作息时间。

发布于2026年10月31日凌晨12:00（韩国标准时间）

10月21日，游客漫步于忠清北道龟山郡闻旺面羊谷银杏树路，穿过金色的秋叶隧道。（图片由龟山郡政府提供）

“我觉得秋天快把我逼疯了。”

这是我朋友最近在电话里告诉我的。

“你现在都中年了，突然就患上了秋季忧郁症？”我开玩笑地说。

他尴尬地笑了笑，然后开始跟我聊起他最近的生活。每天下班回家，看到天色渐暗，他就觉得精疲力竭。回到家，他便瘫在沙发上，什么也不做。即使周末睡到自然醒，也感觉不到精神。晚饭后，他总是忍不住想吃点面包和零食。

听着听着，我开始怀疑这是否真的只是季节原因造成的。

在韩国，“gaeul tada”（秋意渐浓）一词，字面意思是“被秋天所触动”，蕴含着一种浪漫情怀。它描绘了落叶纷飞时带来的淡淡忧伤，那时，即使是一首熟悉的歌曲，也能出人意料地唤起人们的情感。

但是，持续的悲伤和倦怠，以及对曾经喜爱的爱好失去兴趣，与浪漫的秋季忧郁相去甚远。

根据美国国家心理健康研究所的定义，季节性情感障碍（SAD）是一种“以周期性季节性模式为特征的抑郁症”。它通常在深秋或初冬开始，并在春季和夏季有所好转。

其确切原因尚不清楚，但人们认为日光变化会影响人体的生物钟和情绪调节。血清素（一种调节情绪的激素）和褪黑激素（一种帮助调节睡眠和觉醒的激素）的变化也被认为是可能的机制之一。

秋季和冬季型季节性情感障碍可能包括睡眠过多、渴望碳水化合物以及食欲和体重增加。

睡懒觉和想吃面包并不一定意味着患有抑郁症。但如果情绪低落或兴趣丧失的情况持续至少两周，并且开始影响日常生活，那么可能就需要就医了。医生在评估抑郁症是否具有季节性时，还会考虑类似的症状是否连续两年在同一季节出现。

季节性情感障碍需要治疗的原因在于它会对日常生活产生影响。

注意力不集中会导致原本简单的任务耗时更长，而疲劳和缺乏动力则会让人感到工作和家务不堪重负。如果不加以治疗，人们可能会逐渐疏远他人，并在工作和社交生活中遇到问题。

梅奥诊所指出，未经治疗的季节性情感障碍可能导致其他并发症，包括焦虑和药物滥用等其他心理健康问题。换句话说，不应简单地用“我每年这个时候都会这样”来搪塞过去。

人们在日常生活中可以采取一些措施。

白天多花时间在户外，比如散步或晒晒太阳，打开窗帘让更多自然光进入室内，这些都有帮助。即使午饭后短途散步也是一个不错的开始。

与家人或朋友交谈，并保持规律的作息时间，也可能有所帮助。但这些生活方式上的调整并不能替代专业治疗。

距离我上次和朋友说话已经快两周了。

下次给他打电话时，我打算不再开中年危机和秋季忧郁症的玩笑了。我会直接问他，这些变化是从什么时候开始的。

我无法揣测他正在经历什么。但如果他再次告诉我“我觉得秋天快把我压垮了”，这一次，我想再多听听他那尴尬的笑声之后会说什么。

本文来自《韩国日报》（《韩国时报》的姊妹报），由人工智能生成系统翻译，并由《韩国时报》编辑。