As the days get shorter and the air a little crisper, you may find yourself feeling a bit different.

If you’re like me, you love the smell of pumpkin and hot drinks that autumn brings.

But for some, the change in seasons also brings something less welcome: Seasonal Affective Disorder, or as many call it, the "autumn blues."

Seasonal Affective Disorder (SAD) is more common than you think, and if you've ever found yourself feeling more sluggish, sad, or less motivated as the days get shorter, you’re definitely not alone. It’s totally normal to feel out of sorts when daylight dwindles, but the good news? There’s a secret weapon against those autumn blues—exercise! And yes, Pilates plays a huge part in it.

So, let’s chat about how staying active, particularly through mindful movement like Pilates, can help combat SAD and keep our mental health in check through the fall months.

What Exactly is Seasonal Affective Disorder?

Before we dive into the power of exercise, let’s quickly touch on what Seasonal Affective Disorder is. SAD is a type of depression that typically kicks in as the seasons change, most often in autumn and winter when sunlight decreases. Symptoms can range from feeling more tired than usual and struggling to get out of bed in the morning, to feeling unmotivated or even hopeless. 

While the cause of SAD isn’t fully understood, it’s believed that less sunlight can mess with your body’s internal clock (circadian rhythm) and serotonin levels, which both play a big role in regulating mood.

Now, before you grab your blanket and hide away for the season, let’s talk about how movement, specifically Pilates, can be a game-changer for your mental health.

How Exercise Can Help with SAD

You might be thinking, “Exercise? When I can barely get out of bed?” I hear you. It’s tough. But here’s the thing: moving your body is one of the best ways to boost your mood and energy levels when you're feeling down. Here’s how exercise—and Pilates, in particular—can help manage the effects of SAD:

Boosts Endorphins

Ever heard of a “runner’s high”? That rush of feel-good chemicals after a workout? Exercise triggers the release of endorphins, which are your brain's natural mood lifters. Even a gentle Pilates session can give you that endorphin boost, making you feel more energized and positive. It’s like nature’s antidepressant, with no side effects!

Reduces Stress and Anxiety

When you’re feeling the weight of the autumn blues, stress and anxiety can follow. Movement helps alleviate both by giving your mind a break and allowing your body to release tension. Pilates, with its emphasis on breath control and mindful movement, is particularly great for this. The rhythmic breathing combined with fluid movements helps calm your nervous system, reducing stress and anxiety. Just a few minutes of focused breathing on the mat can make a world of difference.

Improves Sleep

One of the hallmarks of SAD is feeling fatigued or struggling with sleep. Exercise helps regulate your sleep patterns by tiring your body out in a healthy way. Pilates, especially when done later in the day, can help you unwind and prepare your body for a restful night’s sleep. Better sleep equals a better mood!

Gives You a Routine

One of the hardest things about SAD is staying consistent. Getting out of bed on those cold, dark mornings can feel like a monumental task. But creating a routine, where you carve out even just 20 minutes a day for Pilates, can give you a sense of structure. That routine, in turn, can help you feel more in control and less overwhelmed.

Mind-Body Connection

Pilates is a lot about the mind-body connection. Unlike some other forms of exercise, Pilates encourages you to tune into how your body is feeling. This mindfulness aspect can help you better understand your emotional state and give you tools to manage it. On days when you feel off, spending time focusing on your body and breath can help ground you.

Why Pilates?

So, why Pilates in particular? Sure, a brisk walk or a run can lift your spirits, but Pilates offers something more: balance, flexibility, and mindfulness. Pilates doesn’t just work your body; it nurtures your mind. It’s a full-body workout that improves your strength, flexibility, and balance—all while fostering a sense of calm and connection.

On top of that, Pilates is adaptable. If you’re having a low-energy day, you can opt for a slower, gentler session. If you’re feeling stronger, you can ramp it up. There’s no pressure to push beyond what you’re capable of, and that’s one of the reasons why Pilates is so effective for combating SAD—it meets you where you are.

Practical Tips for Staying Active in Autumn

I know, staying active when the weather outside is chilly and dark is hard. I get it. But here are a few tips to help you stay motivated and incorporate more movement into your life as the season changes:

• Schedule Your Workouts: Treat your Pilates sessions like any other important appointment. Put them on your calendar and commit to showing up for yourself. Consistency is key when it comes to combatting SAD, and having a set time for your workouts can help keep you on track.

• Workout in the Morning: It might be tempting to hit snooze, but getting your workout in early can set a positive tone for the rest of your day. Plus, exposure to natural light in the morning can help regulate your circadian rhythm, which is particularly helpful during the darker months.

• Find an Accountability Buddy: Sometimes, we just need a little extra nudge. Find a friend or join a Pilates community where you can encourage each other to stick with it, even on those days when motivation is low. Trust me, it makes all the difference when you know someone’s rooting for you.

• Make It Fun: If traditional Pilates sessions aren’t enough to pull you out of bed, mix things up! Try a themed class, play some upbeat music, or reward yourself with a cozy post-workout treat like a warm tea or hot bath. The key is to associate movement with joy, not obligation.

• Practice Gratitude: On the days when it’s particularly hard, take a moment to think about one thing you’re grateful for in your body. Maybe it’s the way your legs support you through challenging poses, or how your breath centers you. Focusing on gratitude can shift your mindset and make movement feel less like a chore and more like an act of self-love.

Final Thoughts

Seasonal Affective Disorder may bring the autumn blues, but it doesn’t have to take over your season. By incorporating regular movement, like Pilates, into your routine, you can boost your mood, reduce stress, and maintain your mental health all autumn long. Remember, your body and mind are connected, and taking care of one helps the other. So, let’s roll out our mats, breathe deeply, and move through the autumn blues together.

Ready to move with me? Let’s make this autumn our strongest and most mindful season yet.