Falling Leaves, Rising Spirits: Navigating the Changing Season
As the leaves transform from vibrant greens to a tapestry of reds and golds, many of us relish the arrival of autumn. Many of us are excited for a pumpkin spice latte and sweater weather. We gear up for spooky season and are eager to pick our costumes for Halloween. However, for some, this season change can bring about a shift in mood and well-being. The connection between changing seasons and mental health is subtle yet powerful.
Reduced daylight can affect our circadian rhythms, disrupting sleep patterns and potentially leading to Seasonal Affective Disorder (SAD). SAD is characterized by symptoms of depression that typically occur during the fall and winter months. The colder weather also can impact our mood. In the colder months, we are more inclined to stay inside and socially isolate, leading to depressing moods.
Here are five self-care routines for the fall season:
Prioritize Light Therapy: Bundle up and get outside. Try to get at least 15 minutes of sunlight daily and breathe in that crisp air. Due to Buffalo weather being overcast most days, I would consider investing in a light therapy box to combat the reduced daylight. I bought one a few years ago, and it has helped me tremendously (you can find them on Amazon- research suggests at least 10,000 Lux and full spectrum or white light). These devices mimic natural sunlight and can help regulate your circadian rhythms, reducing the risk of SAD. There's also new evidence that it can improve symptoms of ADHD and even help soothe anxiety for some people.
Stay Physically Active: We all know that regular exercise improves mood and alleviates symptoms of depression, but when it's cold outside, we want to stay home. Try to fight this urge, play a song that pumps you up, and get to the gym. Alternatively, watch a fitness YouTube video and get some movement at home. You can even do outdoor fall-friendly activities like hiking, biking, or fall sports. Don't let the weather be an excuse to stay sedentary.
Mindful Eating: Fall often brings comfort foods and holiday treats. While it's okay to indulge occasionally, be mindful of your diet. Incorporate seasonal fruits and vegetables into your meals to ensure a balanced intake of nutrients. Butternut squash soup, anyone?
Stay Connected: Combat social isolation by maintaining social connections. Consider hosting a cozy dinner or game night with friends or joining a club or group that aligns with your interests. Or pick up the phone and call your besties.
Enjoy the Change: Learn to enjoy the gifts the fall season brings, like Halloween, the beautiful leaves, and the refreshing crisp air. I remember complaining about the weather, and someone beside me said, "I love this weather!" I realized that I could train myself to also enjoy this weather by accepting it and enjoying what this season has to bring. I also stopped using the word "gloomy" to describe overcast days. Language is so vital in shaping our thoughts. I decorate my house for fall and Halloween - which my kids love! I attend the fall/Halloween events in the community and have learned to celebrate the seasons in the colder months!
Fall is a lovely reminder of the ever-changing nature of life. Fall is a reminder that when we embrace change, flow with life, and go deeper into gratitude and acceptance, life can be so beautiful. So go out there and play with the fall leaves!
Until next time, take care of yourself!
Massoma
