As we begin to undergo a seasonal transition from summer to fall, Dr. Susan Albers of the Cleveland Clinic says people may experience a subtle emotional shift that is known as "September Sadness."

As summer transitions to autumn, some individuals experience a temporary dip in mood known as 'September sadness.' While not a medical diagnosis, this phenomenon is common and typically lasts one to three weeks, triggered by changes such as shorter days, the return to work and school routines, and less sunlight. 

Dr. Susan Albers, a clinical psychologist at the Cleveland Clinic, distinguishes September sadness from seasonal affective disorder, noting that the former is milder and shorter in duration. She recommends strategies like getting morning light exposure, establishing consistent routines, staying mindful of seasonal changes, planning enjoyable activities, and maintaining regular physical movement. For those with limited morning sunlight due to work schedules, she suggests using a light lamp to help regulate mood and circadian rhythms.

How to handle "September Sadness"

And welcome back to AccuWeather Early, thanks for watching on this Wednesday morning. As summer ends, some of us may feel a drop in mood. Some call it September sadness. It's not as severe as seasonal affective disorder, but it is a mood shift for some people. All right, joining us right now is Dr. Susan Albers, clinical psychologist at the Cleveland Clinic. Thanks so much for joining us. You know, for me, I love September, but for others, September can be sad. Now September sadness isn't a medical diagnosis, but what is it and why do so many people feel a letdown in mood this time of the year? The September sadness refers to the dip in mood that happens during the first weeks of September. As you mentioned, not a diagnosis, but it is very common and a real phenomenon. It's triggered by the end of summer and the beginning of fall coming, which triggers the return to work and school routines, as well as shorter days. This is very hard on the brain and the body, adjusting. Basically it's transitional stress. We are adjusting to earlier alarm clocks, shorter days, less sunlight, and our bodies and brains need a little time to adjust. How is it different from seasonal affective disorder, which is a recognized form of depression? The September sadness is very short. It lasts one to three weeks and then dissipates. In contrast, seasonal affective disorder begins in fall and ends in spring. It's similar in characteristics. In other words, there are changes in sleep and eating habits, lack of motivation, low mood, but the symptoms are much milder and they can be very persistent. They happen at the same time every year. It's very predictable for people who experience seasonal affective disorder. If it lasts more than two to three weeks, this persistent sense of sadness, that's really the time to talk to a professional because it's moved from the September sadness into seasonal affective disorder. What are some simple everyday strategies people can use to boost their mood as we head in the fall? First thing in the morning, get outside or sit by the window within an hour of waking. This helps to reset their circadian rhythms. That morning light is very powerful in helping to alter our alertness and our mood. Also we can set some intentional routines. Our bodies and brains love consistency and predictability, setting consistent mealtimes, wake and sleep cycles. This is going to help to reduce the decision fatigue in your brain and make your mood a lot lighter. Also the good news is September brings a lot of wonderful things that stimulate our senses. Be mindful of all the changes of colors. Sit mindfully on the pumpkin spice latte and the holidays are just around the corner. This is a good time to put on your calendar some fun things that are coming. That's going to help to lighten your mood. Then finally, make sure that you are moving. Don't stop moving, even though you might have to adjust the time that you walk in the evening. This is going to help to release serotonin and dopamine that we need to help our sleep and our mood to stay very regulated. All right. It's a personal question for Bernie and I because we physically do not see the light because we get in at 4 a.m. Anybody who works maybe that second shift or different hours, is there any recommendation for kind of getting that light in the morning that we won't naturally get from the sun? A light lamp. These are transformative and have been shown in clinical research to boost your mood. You purchase one. They're not very expensive. You put it on your desk for 10 minutes in the morning and this is going to be effective in helping to change some of those circadian rhythms. You're absolutely right. It can be very tough with your work schedule, but these have been a tool that many people use for both the September slump and seasonal affective disorder. All right. Excellent. I'll put one in. See if we can put it on the company card. I think we should also have one when your football team loses on Sunday. I know that makes me sad. I know it does. All right. Dr. Susan Albers, clinical psychologist at the Cleveland Clinic. We appreciate you joining us here on Acuther Early. Thank you.

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