Autumn is a beautiful time of year but for many, it can also bring about a wave of sadness as summer ends. As the days grow shorter and the temperatures drop, it's not uncommon to feel the onset of Seasonal Affective Disorder (SAD). There are plenty of ways to keep your spirits up as the leaves turn. Here are some tips to help you manage SAD and make the most out of this cosy season!
Embrace the Light:
One of the biggest contributors to SAD is the lack of sunlight. Sunlight helps regulate your body’s production of serotonin, the feel good hormone, and melatonin, the hormone that helps regulate sleep. When we don’t get enough sunlight, it can throw these hormones out of balance leading to feelings of sadness or fatigue. Shorter days mean less natural sunlight which can affect your mood but even if the sun isn't blazing still get yourself outside, the sun is still there even if you can't see it.
Get Moving:
Exercise is a fantastic way to boost your mood and energy levels. Autumn is perfect for outdoor activities take a brisk walk through the fallen leaves or go for a run in the crisp air. Physical activity releases endorphins which are natural mood lifters. If outdoor exercise isn’t your thing, try a fun indoor workout, yoga session or following along with a YouTube workout video can help you stay active. The key is to find something that you enjoy and can stick to, as consistency is important for mood regulation.
Stay Connected:
Social interaction is key to fighting off those autumn blues. Make an effort to connect with friends and family whether it's through a cosy coffee date, a virtual hangout, or a phone call. Engaging in meaningful conversations and shared experiences can help lift your spirits and keep loneliness at bay.
Indulge in Comfort:
Autumn is all about comfort and cosiness. Create a snug environment with warm blankets, soft sweaters, and your favourite hot drink. Lighting a few scented candles can also enhance the cosy atmosphere. Don’t forget to treat yourself to some autumnal delights like pumpkin spiced treats or hearty soups.
Plan Fun Activities:
Keep your calendar filled with enjoyable activities. Whether it’s visiting a pumpkin patch, going to the cinema with friends or enjoying a movie marathon with loved ones. Having something to look forward to can make the season more enjoyable.
Practice Mindfulness and Self Care:
Autumn is a great time to slow down and practice mindfulness. Add relaxation techniques into your routine such as meditation or deep breathing exercises. Journaling can also be a helpful way to process your thoughts and feelings. Taking time for self-care whether it’s a warm bath, a good book, or a hobby you enjoy can make a big difference in your mood.
Stay Healthy:
Maintaining a balanced diet and getting enough sleep are crucial for managing SAD. Try to eat a variety of nutritious foods and stick to a regular sleep schedule. Avoid overindulging in sugary comfort foods as they can lead to energy crashes and mood swings.
Create a Bright Space:
Even if you can’t control the weather, you can brighten up your living space. Use colourful decor and keep your environment as uplifting as possible. A cheerful space can have a positive impact on your mood.
Set Realistic Goals:
Sometimes, the weight of expectations can add to your stress. Set small, achievable goals for yourself and celebrate your accomplishments no matter how minor they may seem. This approach can help you build confidence and a sense of accomplishment, which can be particularly uplifting during the darker months.
Seek Professional Help:
If you find that your SAD symptoms are severe or persistent, don’t hesitate to seek professional help. Therapists and counsellors can offer strategies tailored to your needs, and sometimes medication may be recommended. There’s no shame in reaching out for support; taking care of your mental health is a sign of strength.
Do you find this time of year a struggle?
